Complement your Lifestyle…

Whether you play in a competitive basketball league or just show off your skills in pick-up games, working out in the gym can help improve your game on the court! That’s why we designed the perfect workout to complement your basketball game.

Perform each of the workouts below at least once a week to take your basketball game to the next level!

TOP TIP – Rest for 30 seconds to 60 seconds between each exercise.

TOP TIP – There is a glossary at the bottom of this article with a description of each exercise.

Workout #1

Gassers – Do 2 to 5 times based on your personal fitness level and goals.

Chin-up grip pulldowns – 8 to 12 reps x 3 sets.

Breakaway drills – Do 2 to 5 times based on your personal fitness level and goals.

Overhead barbell squat – 8 to 12 reps x 3 sets.

Rebound, squat and toss – 30 to 60 seconds x 3 sets.

Alternating dumbbell press – 8 to 12 reps x 3 sets.

Gassers – Do 2 to 5 times based on your personal fitness level and goals.

Fingertip push-ups – 15 to 25 reps x 3 sets.

Breakaway drills – Do 2 to 5 times based on your personal fitness level and goals.

Dumbbell bicep curls – 8 to 12 reps x 3 sets.

Rebound, squat and toss – Perform for 30 to 60 seconds three times depending on your personal fitness level and goals.

10 Free throws – The hardest time to perform free throws is when you are fatigued at the end of a game. Shoot 10 free throws at the end of your workout to simulate this experience.

 

Workout #2

Gassers – Do 2 to 5 times based on your personal fitness level.

Straight-arm pulldown – 8 to 12 reps x 3 sets.

Breakaway drills – Do 2 to 5 times based on your personal fitness level.

Small-pop with medicine ball – 30 to 60 seconds x 3 sets.

Rebound, squat and toss – Perform for 30 to 60 seconds three times depending on your personal fitness level and goals.

Lying med ball toss – 20 to 25 reps x 3 sets.

Gassers – Do 2 to 5 times based on your personal fitness level and goals.

Overhead barbell triceps extension – 8 to 12 reps x 3 sets.

Breakaway drills – Do 2 to 5 times based on your personal fitness level and goals.

10 Free throws

 

Here is a description of each of the exercises in the workouts above:

Gassers:

Begin at the baseline of the basketball court and then run as fast you can to the nearest free throw line touching it with one hand (touchdown) and then run back to the baseline and touchdown. Immediately turn and run to the midcourt line, touchdown and back to the baseline, touchdown. Turn back and run to the furthest free throw line and back to the baseline, touchdown, and sprint to the opposite baseline, touchdown, and run back, crossing the original baseline to finish the drill.

Chin-up grip pulldowns :

Adjust the thigh support and select the appropriate weight. Holding the bar at shoulder-width and with your palms facing you, pull the bar down-and-in toward your chest, stopping just below chin-level. Return to the starting position as you control the weight while being careful to keep your shoulders down; not allowing them to scrunch up toward your ears.

Breakaway drills:

Start on the baseline of the key and begin dribbling with your right hand. While dribbling, run to the other side of the court as if you were on a “breakaway,” and crossover your dribble to your left hand at half-court and take a left-handed layup. Get your rebound and immediately breakaway to the other side. This time you will be on the right side of the court so reverse your dribble, crossover and shot finishing with a right-handed layup.

Overhead barbell squat:

Hold the barbell above your head with your arms fully extended. While keeping your arms raised, perform a squat by bending at the knees until your thighs are parallel to the ground. Raise the weight back up using your legs.

Rebound, squat and toss:

Begin by standing in front of the backboard, squat and explode into a jump as you toss the basketball against the backboard. Catch your rebound and immediately repeat the exercise.

Alternating dumbbell press:

Hold the dumbbells just below chin-level, slightly wider than shoulder-width and with your palms facing out. Push one of the dumbbells up above your head until your arm is straight, pause, and then slowly return the dumbbell to the starting position, and then perform the same movement with your other arm.

Fingertip push-ups:

Place your hands on the ground just outside of shoulder-width apart, supporting your body weight with the tips of your fingers, rather than the palms of your hands. Maintain a plank position by tightening your ab and core muscles, and then slowly lower your torso until your chest is a few inches from the ground, pause, and then push body back up to the starting position.

Dumbbell bicep curls:

Holding the dumbbells with your palms facing out, curl the dumbbells up and in toward your shoulders without moving your upper arms or shoulders, pause, and then slowly return the dumbbells to the starting position.

Straight-arm pulldown:

Adjust the cable to the top position and attach the straight bar. Stand far enough away from the cable tower to fully extend your arms directly out in front of you, and then pull the bar down and in toward your thighs while keeping your arms straight. Pause, and return to the starting position in a slow and controlled manner.

Overhead shoulder pops with medicine ball:

Select a medicine ball that is an appropriate weight for your fitness level. Holding the ball over your head with your elbows slightly bent lightly toss, or pop, the ball slightly up into the air, catch it and immediately repeat the motion.

Lying medicine ball chest toss:

Select a medicine ball that is an appropriate weight for your fitness level. Lie on the ground facing up with your elbows bent and the medicine ball just above your chest, then push and toss the medicine ball in the air directly above your chest. Catch the ball and lower it to the starting position, and immediately repeat the motion.

Overhead Barbell Triceps Extensions:

Hold the barbell above your head with your hands a couple of inches closer than the width of your shoulders. Without moving your upper arms or shoulders, bend your elbows to lower the weight until your arms create a 90-degree angle. Pause and then reverse the motion, straightening your arms to return the starting position.

 

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