View Full Version : Basketball Workout
07-20-2002, 08:23 PM
I was wondering if anyone had a good basketball workout schedule that you do during the pre season...if not what are some good excercises for basketball?
07-22-2002, 04:59 AM
it depends what you want to get out of it for your body or for your game
if you just want to be bigger, do bodybuilding stuff, but if you want to jump higher or run faster and not worry about bulking up then thats different
07-22-2002, 12:38 PM
I would think you would want to do alot of running to increase your speed. Alot of tricep and bicep excersices to increase your strength on shots. And calf excersizes for increasing your jump.
07-22-2002, 05:27 PM
Work your arms for strength to make shots? Shot is all about form. The only thing bulking up helps you do is finish shots (after you've been fouled) and bang around inside. I would recommend you find a good balance as to where you are as fast as you wanna be but strong enough to not be pushed around.
07-26-2002, 10:32 PM
Strength is a must for any sport. I played basketball in high school, as well as college and have been through many different workouts. One i found worked the best in Dr. Colgen's book "Optimum Sports Nutrition" the workout its called "The Workout to Beat Steroids" and i base my workout after it. With any excercise you do, you first set should be 12-15 reps, then you second set should b 6-8 reps, then 4-6 reps, and your last set you do as much weight as you can for 20. Every movement should be an explosion. This workout is going to make you stronger, not bigger. For examply, when benching, if you are maxing out with 2 reps and doing it slowly, you'll get bulky, an think, and slow. Higher reps, and explode up, will keep you fast. As for your legs Stiff legged dead lifts, lunges, and jump squats are awesome, as well as PLYOMETRICS. Nothing compares to Plyometrics. Strength shoes are awesome too, but plyometrics are free! I know a few web sites that have some free workouts, just let me know if you want them, through e-mail or whatever. I know many many many many drills to work on basketball skills too, just let me know. (coaching is my passion)
07-31-2002, 11:35 AM
Olympic lifts, Plyometrics,Bench,Squat,Power Press
08-03-2002, 02:59 PM
Have you ever tried Jumpsoles? Six to eight weeks of that and your jumping ability will go through the roof. I gained weight during my Jumpsoles training and still was jumping higher in the end. My running vert went up about two inches but my standing vert went up about five inches, all while gaining ten pounds. Workout your triceps too. I don't know if you're a big man underneath the hoop or a swift guard firing from three-point land, but my long shots improved when my triceps got stronger. It felt like instead of pushing the ball towards the hoop, I was easily dropping it in from deep.
08-04-2002, 10:26 PM
This is kind of a simple workout cause i have a small school with a small weightroom but it's helped me a lot.
Bench Press 3 sets of 10
Chest Flies 3 sets of 10
Two handed overhead Tricep Extensions 3 sets of 10
Shoulder Press 3 sets of 10
Side Raises 3 sets of 10
Bicep curls 3 sets of 10
Leg Press 3 sets of 10
Leg Extensions 3 sets of 10
Leg Curls 3 sets of 10
Weighted Calf Raises 3 sets of 10
Abs (whatever you wanna do for them) 1 set until failure
Also try forearm curls. They helped my shot a lot.
E-Mail me if you have any problems
08-05-2002, 11:16 AM
SportsFreak......Im sorry but that workout is poor and will have zero carryover affect for the sport of basketball. For basketball what you need are Olympic lifts, Plyometrics,Bench,Squat,Power Press. These excercises will increase your vertical tremendously as well as overall jumping power. Let me guess that routine you posted was made by your coach? Well Im sorry for dissing your workout but I had to say it. Im just sick of all these pointless excercises such as curls, leg extensions, leg curls etc. b/c they have 0 carryover affect to athletic performance.
nix the bench press. do over head press, push press, maybe 45 degree of higher incline press. flat bench is rather useless in the game of basketball. Balance the upper boddy out by doin pullups and some bent over rows. front squats, deadlifts, snatchs, overhead squats, and dynamic box squats ala WSB all have their place in basketball training. the trick is to make a routine utilyzin what you need for a give goal.
08-15-2002, 10:39 AM
Does anyone have a workout that I can do during the season? I don't want to be sore all the time because that will affect my play (mostly shooting). Any ideas? Thanks.
08-17-2002, 03:55 PM
what type of polymetrics should be done????????????????????????
i think that jump squats are good. in M+F they had an article and about 35-40% of your max could increase your speed a few seconds
08-23-2002, 10:43 PM
While some of you are right to say that many lifts of little effect on athletic performance, size and brute strength are also very important for basketball players, especially post players, in the past year and half i have gained about 35lbs, instead of getting pushed around in the post i push other people around now, but you are right to say exercises like curls will not help athletic performance, for the most part i use a standard bodybuilding routine on the upper body in order to gain mass (strength) and because i enjoy bodybuilding as well, on my lower body i use more of the lifts you have suggested, speed squats, power clean, etc and i make a special on leg lifts to make explosive movements as opposed to pushing through a rep slowly
08-24-2002, 02:57 PM
sounds good static