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Basketball Workouts

Whether you're looking to get back in shape for basketball, improve your vertical, improve your athletecism, or whatever, you can find what you need on basketball-tips-and-training.com. Here's some basketball workouts to help you out.

As I'm writing this, it's early fall, so basketball season is about to start for most schools. For that reason, I'll start with these basketball workouts to help you get back in shape for basketball.

Get Back in Shape for Basketball Workout

Get back in shape with this 3 to 4-week basketball workout:

WEEK 1 - Days 1, 3 and 5
Exercise Sets Reps/Time
Down and Back - Dribbling (right down, left back) 2 Twice Down and Back
Foot Fire 3 30 Seconds
Zig-Zag Drill (Ball Handling) 2 Twice Down and Back
Line Jumps 3 30 Seconds
Line Drill Sprints - Down and Back 2 2 down and back
Rim Jumps 2 12 (6 right reaches, 6 left)
Line Drill Sprints - Halfcourt-Back-Down-Back 2 2 Full Cycles
Plank 2 30 Seconds (or as long as possible)
Mountain Climber 2 12

WEEK 1 - Days 2, 4 and 6
Exercise Sets Reps/Time
Pushups 3 12
Dumbbell Swing 2 12 (1 set each R & L)
Step Ups 2 8 each leg (1 set = 16)
Dips 3 10
Lunges 2 12
Dumbell Rows 2 12 each R & L
Body-Weight or Dumbell Squats 3 12
Back Raises 3 10

WEEK 2 - Days 1, 3 and 5
Exercise Sets Reps/Time
Down and Back - Dribbling (right down, left back) 2 Twice Down and Back
Foot Fire 2 30 Seconds
Zig-Zag Drill (Ball Handling) 2 Twice Down and Back
Line Jumps 2 30 Seconds
Line Drill Sprints - Down and Back 2 2 down and back
Rim Jumps 2 12 (6 right reaches, 6 left)
Line Drill Sprints - Halfcourt-Back-Down-Back 2 2 Full Cycles
Plank 2 30 Seconds (or as long as possible)
Mountain Climber 2 12
Line Drill Sprints - Suicides 3 Full Suicides
Russian Twists 2 12

WEEK 2 - Days 2, 4 and 6
Exercise Sets Reps/Time
Barbell Bench Press 3 12
Dumbbell Swing 2 12 (1 set each R & L)
Step Ups 2 8 each leg (1 set = 16)
Pullups (or assisted Pullups) 2 8
Lunges 2 12
Dips 3 10
Body-Weight or Dumbell Squats 2 12
Dumbell Rows 2 12 each R & L
Back Raises 2 10
Swiss Ball Leg Curls 2 10
Calf Raises 2 10 each R & L

WEEKS 3 & 4 - Days 1, 3 and 5
Exercise Sets Reps/Time
Down and Back - Dribbling (right down, left back) 2 Twice Down and Back
Foot Fire 2 30 Seconds
Zig-Zag Drill (Ball Handling) 2 Twice Down and Back
Line Jumps 2 30 Seconds
Line Drill Sprints - Down and Back 2 2 down and back
Rim Jumps 2 12 (6 right reaches, 6 left)
Defensive Figure 8 2 Complete Figure 8
Line Drill Sprints - Halfcourt-Back-Down-Back 2 2 Full Cycles
Plank 2 30 Seconds (or as long as possible)
Mountain Climber 2 12
Line Drill Sprints - Suicides 3 Full Suicides
Russian Twists 2 12
Side Planks 1 30 Seconds each side

WEEKS 3 & 4 - Days 2, 4 and 6
Exercise Sets Reps/Time
Barbell Bench Press 3 8
Dumbbell Swing 2 10 (1 set each R & L)
Step Ups 2 8 each leg (1 set = 16)
Pullups (or assisted Pullups) 2 10
Straight-Leg Deadlifts 2 10
Military Press 2 12
Lunges 2 8
Dips 2 10
Barbell Squats 3 12
Dumbell Rows 2 8 each R & L
Back Raises 2 10
Swiss Ball Leg Curls 2 10
Calf Raises 2 10 each R & L


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Basketball Conditioning
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