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How to get in shape for basketball at home
Ultimate Hoops - Effective At-Home Workouts to Get Into Basketball Shape
Training to get back on the hardwood, but no gym? Fear not. Going from couch to court does not require a trip to the gym nor even going outside. From the comforts of home, our Sports Health expert partners from the well-recognized NYU Langone Sports Performance Center provide tips on full bodyweight workouts meant to tighten the core, strengthen lateral movement, develop twitch muscles, and build endurance – all essential to getting in “basketball shape”.
Getting an effective cardio or strength training workout does not require a trip to the gym. With the right plan and guidance, you can start and maintain a fitness routine—and reap the vast health benefits of exercise—without leaving home.
Heather A. Milton, MS, RCEP, CSCS, and Rondel King, MS, CSCS, CES, exercise physiologists and sports health experts at NYU Langone’s Sports Performance Center, share workouts for improving cardiovascular endurance and building strength using minimal or no gym equipment.
“Strength is a perishable fitness quality. If you don’t use it, you lose it,” King says. “You may not have all the bars, bells, and whistles a gym provides, but there are a few routines that can help you keep up your strength and fitness right at home,” adds Milton.
High-Intensity Interval Training
High-intensity interval training (HIIT) workouts combine periods of very intense exercise with periods of either complete rest or low-intensity recovery. Programming can focus on both cardio and strength. “Because HIIT is so physically demanding, workouts are generally short,” King says. “It’s a great option when you want a quick workout.”
Complete 3 to 4 rounds of 30 seconds of the following high-intensity exercises, resting 30 seconds between each one:
bodyweight squats
burpees
mountain climbers
high knees
jumping jacks
lateral lunges
push-ups
side shuffles
There are various mobile timer apps you can download to help keep track of your intervals, such as 7 Minute Workout and Interval Timer—HIIT Workouts. “You can also use jump ropes, kettles, and dumbbells to enhance your HIIT program,” King says.
Cardiac Output Training
Cardiac output refers to the amount of blood the heart pumps in one minute. It is determined by how fast your heart beats and how much volume it pumps with each beat. Cardiac output training is easy to do at home because all you need to do is moderately intensive exercise for at least 30 minutes to keep your heart rate up. Most people should aim for heart rate ranges between 130 and 150 beats per minute, but the number varies on age, fitness level, and sex.
The following moves are ideal for increasing your heart rate:
Remember to keep breathing. “Moderate exercises like these are best suited to increasing your heart rate and breathing a bit, without making you feel like you’re short of breath,” explains King.
Power Endurance Training
Power endurance training improves the ability of your fast twitch muscle fibers to repeatedly perform explosive movements. Fast twitch muscle fibers generate a lot of force but are quick to fatigue. This is a more intense workout than cardiac output training.
When you first start this workout routine, complete 10 to 12 sets of one of the following exercises as explosively as possible for 6 to 8 seconds:
jump squats
jump lunges
bounds
skips
explosive push-ups
Rest for 90 seconds. Start to add 1 to 2 sets each week, doing up to 20 total sets, and start reducing rest time by 20 seconds each week. You can also start to actively rest between sets by doing jumping jacks, jogging slowly in place, or jumping rope.
If you experience fatigue, rest before moving on the next activity. “Always prioritize form and monitor your fatigue levels,” explains King. “If you are new to exercise, start on the lower end of the program and gradually increase days and intensity while reducing rest intervals. Your body adapts if you are consistent. ”
Tempo Lifting
Tempo refers to the rate at which repetitions are performed. Tempo lifting is slow and subjects your muscles to prolonged tension. Push-ups are a great exercise for tempo lifting.
Consider the following 2-2 tempo scheme:
get into a plank position
take two seconds to start the push-up, moving downward from the plank position
take another two seconds to push back up to the starting position
Breathe throughout each repetition. Do not hold your breath. Complete 3 to 5 sets of 10 to 12 repetitions, resting for 40 to 60 seconds between sets.
In addition to push-ups, tempo lifting works well with rows, lunges, squats, and glute bridges. You can modify your tempo scheme for variety. For example, instead of doing a 2-2 tempo, you can complete a 6-1 tempo, where it takes you 6 seconds from top to bottom, and 1 seconds from bottom to top.
The Dynamic Effort Method
The dynamic effort method is a strategy where you move lighter loads at high speed. The aim is to perform a low number of repetitions in the shortest amount of time possible. Although typically used in powerlifting and deadlifts, you can apply the dynamic effort strategy to the following exercises:
push-ups
pull-ups
step-ups
squats
Perform each repetition as fast as you safely can. Complete 6 to 8 sets of 4 to 6 repetitions, resting for 60 to 90 seconds between each set. Aim to increase your speed while still maintaining good form.
For more guidance on finding the best workouts specific to hoops, please contact the Sports Performance Center at [email protected].
Get In Shape FAST! 20 Min AT-HOME Basketball Conditioning Workout
Home > Player > Athletic Development > Get In Shape FAST! 20 Min AT-HOME Basketball Conditioning Workout
Looking to get in shape quick? Check out this 20-minute workout that you can do in the comfort of your own home.
You do not need to run, use a bike, get in a gym or require any equipment whatsoever.
All you need to do is follow our training regimen, and you will be SURPRISED at how fast you can improve your conditioning and get into basketball shape without having to step out of your home.
Warm Up
Before you start with conditioning exercises, you need to complete a few warm up exercises to prepare your body for the strenuous part of the work out, loosen your joints and increase blood flow to your muscles.
Warm up exercises will also limit the risk of injuries.
Exercise #1 - Jumping Jacks for 30 seconds
Jumping jacks are an excellent way to boost your cardio. The exercise will increase blood circulation all over your body, control and maintain blood pressure and get you going.
You can perform this exercise as you wish e.g. it can be overhead, in front of the chest or across the body.
Exercise #2 - Squats for 30 seconds
Next up, you need to mobilize your hips, and theres no better way of doing it than through squats.
You can perform different variations of the exercise to maximize the benefits. For example, you may just squat and hold or do reps.
Exercise #3 - Sit Ups for 30 seconds
Sit ups are a valuable exercise to build core strength, and improve muscle mass, balance, stability and flexibility. There are no rules to perform this exercise, as long as you are moving actively for 30 seconds.
You can perform a traditional sit up, or get a hamstring stretch and reach through the toes.
Exercise #4 - C Skip in Place for 30 seconds
C Skip exercises help in establishing better body balance, and rhythm. To perform this exercise, drive your knee up lifting you off the ground, and then move it towards the outside.
Exercise #5 - Figure 4 Crab Bridge (5-10 reps)
The Figure 4 Crab Bridge pose stretches and strengthens the glutes, back, and opens the chest and hip flexor.
To perform this exercise, lie on your back with knees bent towards the ceiling and feet apart. Move heels close to hips. Cross ankle over opposite knee, creating a figure-4 shape with the legs. Press into grounded foot and lift hips towards the ceiling. Perform 5-10 reps.
Exercise #6 - Half side Plank with Leg Abduction (5-10 reps)
The side plank hip abduction is a great exercise that you can do to target the outer thigh.
To perform this exercise, tailor back a little, prop up on your left elbow with your left leg bent and right leg straight, and go through leg abduction with your head forward.
Conditioning Exercises - Round 1
Exercise #1 - High Knees for 30 seconds
High Knees engage your core, strengthen your legs, and improve heart rate, momentum, and flexibility.
Exercise #2 - Push Ups for 30 seconds
Traditional pushups are vital for building upper body strength. They are also one of the most common exercises around the world. They work the triceps, pectoral muscles, and shoulders.
Exercise #3 - In Place Jumps for 30 seconds (each leg)
In Place Jumps are a good way to build endurance, and improve balance.
To perform this exercise, simply jump on one foot and rotate clockwise and counter clockwise. Stay stiff through the ankle and interact with the ground.
Exercise #4 - Squat Jumps for 20 seconds
Squat Jumps are tough but equally fruitful. They build strength, improve cardio and balance and boost sports performance. The keys to this exercise are good posture and foot pressure. Make sure that the hip is stable.
After completing all 4 exercises, rest for 30 seconds and repeat ROUND 1 four times, for approximately 9 minutes.
Conditioning Exercises - Round 2
Exercise #1 - C-Skip In Place for 20 seconds (each leg)
Perform this exercise for 40 seconds (20 seconds each leg) to improve body balance and rhythm.
Exercise #2 - Bicycles for 30 seconds
To perform this exercise, make sure your back stays in contact with the ground. Bring your knees in towards your chest and lift your shoulder blades off the ground.
Then, straighten your right leg out, your upper body to the left, and bring your right elbow towards the left knee. Switch sides and repeat.
Exercise #3 - Alternating Lunges for 30 seconds
Alternative lunges are vital for core stability as the workout engages your legs, glutes, core and abdominal muscles.
To perform this exercise, stand tall. Then, step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees. Repeat with the right leg.
Exercise #4 Line Jumps for 30 seconds
Line Jumps improve footwork, agility, quickness, speed, coordination and reaction time.
To perform this exercise, start in an athletic position on one side of a tapeline. Perform quick hops on balls of feet moving forward and backward over line.
After completing all 4 exercises, rest for 30 seconds and repeat ROUND 2 four times, for approximately 9 minutes.
How Often Should You Do This Conditioning Workout?
Do this workout 1 to 3 days a week (NO more than that). Ideally you incorporate other strength, speed and athletic training to complement this conditioning/endurance workout.
You can also make adjustments to the work/rest times as needed. Beginners might start with only 3 cycles instead of 4 and work for 20 seconds instead of 30. Advanced athletes might stick with 30 seconds of rest but increase the work duration to 45 seconds instead of 30. Ideally you make adjustments as you read your body and get in better shape...
To help improve your cardio (heart and lung capacity) you want to make sure your heart rate gets up and you're breathing heavy (like in a game). So adjust as needed to challenge yourself without overdoing it. Listen to your body!
There you have it! A full-body workout for improving your basketball fitness from the comforts of your homes.
Resources for Basketball Conditioning, Speed, Strength and Vertical Jump
FREE e-book and video course: "How the Training Secrets of Top Division I Programs Can Transform Your Athleticism Forever"
Basketball Conditioning Drills for the Individual Athlete
Men's Home Workout ⇒ Men's Comprehensive Home Workout Program
A complete home workout program for men, no equipment needed to define your silhouette and help you build muscle. For classes according to the program, an elastic band, weight, dumbbells and other shells are not required.
Key rules for men's training and fitness
Before training, the body must be prepared for the upcoming physical activity and properly "warmed up". For this purpose, it is necessary to conduct a high-quality warm-up, which includes articular gymnastics and cardio training. To reduce the risk of sprains and other unpleasant moments, it is highly undesirable to neglect these steps.
Articular gymnastics
Joint gymnastics involves smooth rotational movements of body parts in a top-down manner. That is, first rotations are made with the head, then with the shoulders, arms, elbows, hands, pelvis, knees and feet. They are necessary in order to prepare the body for training and reduce the risk of injury.
Cardio
For cardio, you can jump rope or walk briskly up stairs for 10-30 minutes. Running will work too. If the men's home workout program involves cutting, cardio time should be increased to 30 minutes.
Men's Home Workout: Basic Rules
The first step is to create a schedule for the men's home workout program.
The table below shows the training schemes based on the goals.
Target
Cardio duration
Strength training duration
Number of repetitions of exercise
Number of sets
Slimming
from 30 minutes
20-30
15–20
2-3
Mass kit
10-20 minutes
30-40
10–15
3–4
Shoulders and pectoral muscles
Consider what fitness exercises at home for men will pump the pectoral and deltoid muscles. For these purposes, at home, it is good to use the well-known push-ups and the bar. Despite their simplicity, these exercises have long proven their effectiveness.
Classic push-ups from the floor
Starting position: lying down, arms, body and head should form a straight line. When pushing up, keep your body straight and lower your chest to the floor, but do not touch it. Upon reaching the lower position, in which the arms are bent at the elbows at a right angle, smoothly return to the starting position. Watch your breath: inhale during the spin, and exhale while lifting the torso.
Plank
When doing the plank on the elbows, the legs, torso and head should form a straight line. Hold this position for as long as the strength and endurance of the muscular corset is enough. For greater effectiveness of the exercise, add dynamics to it: having taken the plank position, straighten your arms in turn (rising), resting your palms on the floor and returning to your elbows. To further complicate the exercise, after straightening your arms, you can alternately lift them or step your feet to the side, also alternately.
Back and biceps workout
Now let's talk about exercises for men at home for the back and biceps, which do not require dumbbells or other equipment. It is not difficult to perform them, you just have to follow the correct technique, perform several approaches and try not to miss classes.
Trunk and Leg Raises
Lying on your stomach, place your hands behind your head or extend them in front of you. Raise your body and legs as far as you can. Hold at the peak point for half a minute and return to the starting position. When performing this exercise on the rise, it is important not to strain the muscles of the neck - the muscles of the back should be included in the work.
Reverse Pull-Ups for Biceps
A strong horizontal bar is required to work the biceps. It can be found in any playground.
An important condition when performing the exercise is that the palms should look in your direction. Pull yourself up, touching the bar with your chin. Hold for a second and lower yourself.
Even if it is physically difficult for a guy to pull up, 4 sets of at least 1 pull-up should be included in each workout.
Leg workout
The goal of a home workout for men without weights and bands is to increase muscle tone, develop strength and endurance. At the same time, it is important to remember that classes should be held regularly, according to a schedule. Only systematic will allow you to achieve the desired result - a beautiful, healthy and toned silhouette.
Squats
Stand up straight with your feet shoulder-width apart and your hands behind your head, in front of you, or on your waist. Gently lower yourself until your thighs are parallel to the floor and rise, pushing off the floor with your heels, while moving your pelvis back. Watch your breath: you need to inhale when lowering, and exhale while lifting. Also keep the focus on the knees, they should not “go” too far forward, in the lower position there should be a right angle between the legs and thighs.
Lunges
Stand up straight with your feet together and your hands on your waist. Step your right foot forward while bending your other leg until your right thigh is parallel to the floor. Return the right leg to the base position and repeat the same movements, but for the other leg.
When performing the exercise, make sure that the knee does not "go" forward, and the depth of the squat is sufficient. The step should be wide enough.
Press working
At home, two classic exercises are suitable for working out the lower and upper press. These are twisting on the upper press and lifting the legs - to work with the muscles of the lower press. When performing them, it is important to monitor breathing, as well as to ensure that there is no tension in the back or shoulders.
Upper Press Crunches
Lie on your back, bend your knees at a right angle, and close your hands behind your head. Raise your torso as you exhale and lower as you inhale. Perform the exercise smoothly, and do not strain the muscles of the neck and shoulders - only the upper press should work.
Lower Press Leg Raise
Lie on your back with your arms by your side or folded behind your head. Slowly raise your straight legs at a 45% angle, keeping your knees together. Lock in this position for a couple of seconds and lower your legs.
Sample Weekly Home Workout Program for Men
Monday Upper Torso:
classic push-ups - 15-20 times in 3-4 sets;
dynamic plank - 1-2 minutes in 3-4 sets;
lifting the body and legs from a prone position - 15-20 times in 3-4 sets.
Tuesday - rest.
Wednesday - Abs & Legs:
Reverse Grip Chins - 1-5 reps for 4 sets;
twisting on the upper press - 15-20 times in 3-4 sets;
leg raises on the lower press - 15-20 times in 3-4 sets;
squats - 15-20 times in 3-4 sets;
lunges 15-20 times in 2-3 sets for each leg.
Thursday - rest.
Friday - complex for the whole body.
Saturday and Sunday - rest.
Every workout for men at home should begin with joint exercises and aerobic (cardio) exercise. The complex should be completed with stretching exercises for those muscle groups that were involved in the training.
FAQ
How often should a beginner train?
For beginners, it will be enough to train 3-4 hours a week for 40-60 minutes at a time. Simple exercises can be done daily.
When will the first results appear?
After a couple of months of regular exercise, endurance will increase, and muscle relief will become more noticeable.
Who is prohibited from training?
For some diseases, in particular oncology, severe injuries of the spine and head, heart attacks and other severe pathologies, intensive exercises are contraindicated.
Can you build muscle by exercising with your own body weight?
To pump up bulky muscles, you need to do exercises with weights, systematically increasing the weight of the shells.
I missed a workout. Is it critical?
To achieve results, it is important to work out according to the schedule, but one missed workout is not critical.
How to bring the body into tone, no matter what - Personal experience on vc.ru
We need your advice, good people! My experience is about how I decided to restore the tone to my body after the “sofa” stagnation in self-isolation with the help of home workouts.
1564 views
Perhaps someone else has similar old dumbbells lying around ... Artyom P.
In a nutshell, I would like to briefly introduce myself. I spent almost my whole life with sports: swimming pool, basketball (professional), mini-football, football, volleyball, table tennis, rafting, martial arts, running. Some were more, some were less. I mean, I've never been particularly overweight. But things don't always go so well, unfortunately.
Back in the early spring of this year, I periodically went for a run, gradually improving my performance both in average pace and in the duration of the run. Behind my back (in 2018) I already completed my first half marathon. And I hoped to soon master a full-fledged marathon. However, everything was spoiled by the coronavirus knocking on our door. Then I thought that it would pass quickly, and in the near future I would resume training and jogging.
The reality turned out to be different. Bottom line: almost 2 months without sports. Considering that I was just an amateur, this was an extremely difficult blow for me, both physically and mentally. In addition, I gained 8kg pretty quickly during this time! The belly grew by leaps and bounds. This was even more depressing.
Extreme training shortly before the start of self-isolation Artyom P.
But the spirit of sports did not let me give up! I remembered all my knowledge in sports and physical education and began to study at home. Since I only had 2 old 5kg dumbbells from the entire inventory, I decided to use only them and my own body weight. Around the middle of May, I started going out for a run again, but immediately felt a certain discomfort in my chest. I thought that this was due to a long stagnation without running, sports and my usual activity in general. About 1.5 weeks later, I took an antibody test. And after another 2 days I found out the result: it turns out that I was asymptomatically ill with the “corona” and at the moment I have developed antibodies. Perhaps this was the reason for my first hard runs after the break.
I have to tone my body!
I did not dwell on this factor. I just took note and kept going. Gradually, I began to join the training process: the muscles came to life again, endurance increased, the body really came into tone. Every day I repeated to myself (and still do) “I have to tone my body!” Like it’s some kind of mantra.
I started getting up earlier in the morning. In addition, he told his friends and acquaintances about his experience, in the old fashioned way he posted the results of his runs on Instagram (@tema_po). I remembered that this topic seems to be relevant for many, and decided to conduct a visual experiment on how you can really get in shape using only home workouts, without equipment, and periodic running on the street. Later he added a jump rope to his "diet". I started a telegram channel (@telo_v_tonus), where I try to write every day about my experience of returning a normal look to my body.
Already after 1.5 months my results began to improve. This could not please me. I again began to withstand long distances, slightly increased physical performance.
Artem P.
I know what I'm striving for. But recently I was visited by doubts that it might not be so interesting for the public.
“You can also use jump ropes, kettles, and dumbbells to enhance your HIIT program,” King says.
Fast twitch muscle fibers generate a lot of force but are quick to fatigue. This is a more intense workout than cardiac output training.
”
The aim is to perform a low number of repetitions in the shortest amount of time possible. Although typically used in powerlifting and deadlifts, you can apply the dynamic effort strategy to the following exercises:
Perform quick hops on balls of feet moving forward and backward over line.
Listen to your body!
To reduce the risk of sprains and other unpleasant moments, it is highly undesirable to neglect these steps. 
For these purposes, at home, it is good to use the well-known push-ups and the bar. Despite their simplicity, these exercises have long proven their effectiveness. 
To further complicate the exercise, after straightening your arms, you can alternately lift them or step your feet to the side, also alternately. 
Watch your breath: you need to inhale when lowering, and exhale while lifting. Also keep the focus on the knees, they should not “go” too far forward, in the lower position there should be a right angle between the legs and thighs. 
Some were more, some were less. I mean, I've never been particularly overweight. But things don't always go so well, unfortunately. 
Every day I repeated to myself (and still do) “I have to tone my body!” Like it’s some kind of mantra. 
