Basketball Program
- Brian G
- Jul 16, 2025
- 2 min read
Have you ever played basketball and noticed someone else's athleticism?
It was that one play that they made and it surprised you.....You did not say a word or react as you were literally playing in the middle of a game. But, after the game....That is all anyone talked about. The final score didn't even come up, it was that play.
Can this program turn you into the player that makes that play? Well that is a big fat maybe. What/who this program specifically is designed for is someone who has a shorter training history (playing basketball a long time, little time in the weight room) and is simply looking to get an edge. If you want to get better at basketball you probably want to play and practice basketball quite frequently. This is super logical and impossible to argue with but isn't every serious player going to do that? You can only out practice so many people, there are only so many hours in a day that you can exert your body without injury. What can you do that is going to lead to improved performance on the court that others are not doing?
The answer to that question is most assuredly this program.
Program Description:
Best Setting for Workout: Gym
Level: Intermediate
Intensity: Development Day (higher/harder)
Who is it For: Basketball Players, volleyball, anyone looking to get some plyos done while building some functional strength.
Equipment Needed (extensive):taller Plyo box (18-24”), med balls (lighter 4-6 lbs), DBs, Cable tower, bands, cones (easy sub if you don't have), Slam ball preferably, bench.
Style of workout: Strength/power/plyos
Basketball Off Season Program
Metabolic Warmup with mobility/activation
Footwork 1-2X20 each way Ali shuffle X50
Big knees and Big Arms X30
Spider Feet with a Reach +glute squeezes x5/5
Mobility of lower joints ankle/knee
Dynamic Toe Touches X10/10
Banded Pull aparts X12
Power Movement with stability component
Free Fall off box 24-18” with proper landing mechanics (toes to heels)
Med ball frontal slam into vert jump and landing
Broad jump max effort with landing
Progress to short step 2-6” is sufficient
Single leg jab fwd and return to box on opp leg
3X3 each leg different angles>>add light med ball as a progression.
Run conjugate 5X
Strength Portion
1A. Squat Protocol (probably goblet) 3X8
1B. Plank and pull on cable or band 3X10/10
2A. Single leg hip lift off bench 3 X6/6
2B. OVH Press from the knees 3X8
3A. Single leg shoulder abduction w/DB 3 X10/10
3B. Lateral plank walk-with band 3 sets each side 4-5 reps
Cool Down
Anterior Tibs - 2X10/10 10-15 lb KBs work well or a band can also be implemented as well
Hip cars -
Foam Roll and stretch
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