12 Basketball Workout Plans for at Home and Gym. To improve your skills and become an elite player, you need to work on your skills outside of your team practices. Those extra reps will improve your ballhandling, shooting, scoring, and playmaking. To help, we’re providing you more than 12 basketball workout plans that will take your skills to ...
The following 45-minute workout should be preformed three days a week. Developing confidence, coordination, strength, timing, and stamina is the athlete's main focus throughout the workout. I. Defensive Slides/Three minutes - (width of free throw line) three sets: 30 seconds on/off (27 is great) II.
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Below is a sample basketball workout plan. Adjust the sets and reps up or down for age or skill level differences. Basketball Workout Plan Monday – Chest/Triceps. Bench Press – 3×10
The workouts should be performed the day after a game. For most athletes who play 2 games per week, you’re most likely to play on a Monday and Thursday and/or Tuesday and Friday. By performing the workouts on the day after a game, you’ll allow adequate time to recover prior to your next game.
work. Open gym 5-6x per week, athletes individual workouts on there own 4-6x per week 5. Preseason: Strength Training 3x per week, on court conditioning 3x per week, skill work with coaches 3x per week, open gym 5-6x per week. Test mile at beginning and Figure 8 conditioning test at end. 6.
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Basketball is a game of starting and stopping and jumping with varying bouts of very high intensity activity. Your conditioning workouts should mimic this. You should aim for each workout to incorporate drills that include sprinting, cutting, back pedaling, defensive sliding, and jumping. The more game-like the drill, the better.