The sport of basketball requires athleticism, strength, and agility. While most of the skill work is performed at a high intensity, a certain level of endurance is important to meet game demands throughout the duration of the contest. Below is an example basketball strength and conditioning workout program.

Warm up

• High skip, Quick Skip, Tempo Skip – 20-30yd ea.
• Resisted Side Shuffle – 30yd-60yd
• Bridge w/ Hip Abduction x 10 Bilat, x10 ea. Single Leg
• Single Leg Toe Touch/Reach x10 ea.

Low Level Plyo

• Single Leg(SL) Ladder Drills (ie: SL hop, 1 over 1 back, lateral in/out)

High Level Plyo

• x 5ea (land 2 feet àland 1 foot; progress height as tol)
• SL Box Jump
• Kneeling Box Jump
• Approach (layup) Box Jump (add ball a Medball)

Power

• 1-5r ea., 3-5 sets 2-5 min rest
• Eccentric Trap Bar Deadlift or Back Squat
• Eccentric Dumbbell Bulgarian Split Squat
• Eccentric Monster Band or Barbell Good Morning

Core

• Anti-Rotation: Paloff Press x15 Windmill x 2 circles ea. direction (band or cable machine) bilat