How to train like a basketball player

Train like an NBA Star with this 5-day workout

by Chris Hunt

Steve Hess has been working to make people stronger and faster since he was 18 years old, riding his bicycle from house to house with dumbbells in a backpack. The South African native decided then that he wanted to be a trainer and now he’s been the Denver Nuggets’ head strength and conditioning coach for 12 years.

“My goal is to make my guys bulletproof,” says Hess, who is the co-owner of FORZA fitness and performance center and one of 12 trainers worldwide who sits on the Under Armour training council. “I want them to be able to withstand anything. What happens when you build a guy to be bulletproof is you address every muscle from every angle. If you’re strong and solid in everything you do, then you’ve taken a step toward being bulletproof.”

So Hess, has teamed up with Men’s Fitness and the NBA for NBA FIT Team to do the same for you with this total-body functional workout founded in the basic components of basketball: running, jumping, and changing direction.

NBA FIT is the NBA’s comprehensive health and wellness program that encourages physical activity and healthy living through being active, eating healthy, and playing together.

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DAY 1: Kenneth Faried

Steve says: Do at least 10 minutes of active preparation done with co-contractions. Increase weight to match the repetition scheme making sure form is always perfect.

20 minutes on the Cybex Arc Trainer, 4 minutes at a rated perceived exertion (RPE) of 6 out of 10, 1 minute RPE of 8 or 9. Do a total of 4 rotations.

Example workout:

Incline 15, resistance 35 for 4 minutes
Incline 20, resistance 40, 45, 50, 55 for 20 minutes

Trainer Q&A: What Is High-Intensity Interval Training >>>

Exercise	Reps	Sets	Speed	Rest	Demo
Rip Core FX Twist Press	10,10,10	3	Normal	30 seconds between exercises, 60 seconds between sets	Kenneth Faried demo
Rip Core Squat Press	10, 10, 10	3	Normal	30 seconds between exercises, 60 seconds between sets	Kenneth Faried demo
Alt. Dumbbell Press	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets
Smith Plyo Press	12, 10, 8	3	Fast	30 seconds between exercises, 60 seconds between sets.	Kenneth Faried demo
Cable Flyes on Bosu	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets
Dumbbell Push Press	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets
Bosu Lateral Front Raise	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets
Power Squat Rope Slams	12, 10, 8	3	Fast	30 seconds between exercises, 60 seconds between sets	Nate Robinson demo
Power Lunge Rope Slams	12, 10, 8	3	Fast	30 seconds between exercises, 60 seconds between sets	Nate Robinson demo
Low Med Ball Twist Toss	12, 10, 8	3	Fast	30 seconds between exercises, 60 seconds between sets	From the floor, twist med ball to one side, then throw against the wall. Repeat.

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DAY 2: Evan Fournier

WORKOUT INSTRUCTIONS

Steve says: Participate in these drills at 100% effort except the 6’s in which you should pace yourself so that you don’t go anaerobic too soon. For example, if you’re trying to hit 36 seconds, we’re looking to do an up and back in 12 seconds.  If we’re looking to do 33-second 6’s, we’re looking to do an up and back in 11 seconds.  All speed and agility drills should be completed on a basketball court.

NBA Rookie Blog C.J. McCollum >>>

6’s
Sets: 6
Steve says: Each 6 should be completed in 33 seconds for guards, and 36 seconds for bigs with a 66-second rest for guards and a 72-second rest for bigs. Run the length of the court three times. Each direction counts as one.

Star Drill
Duration: Complete 6 times, 3 times in each direction.
Click here for a diagramed explanation of this exercise >>>

Full-court sprints laying the ball up  
Duration: 6 sprints total
Steve says: Cones will be placed for correct stride out on the first three steps.

Triple Extensions Max Jumps
Sets: 6
Reps: 6
Steve says: Fully extend through hips, knees, and ankles.

Train Like a Legend >>>

DAY 3: Nate Robinson

WORKOUT INSTRUCTIONS

Increase weight to match repetition scheme making sure form is always perfect.

Exercise	Reps	Sets	Speed	Rest time	Demo
Swiss Ball Superman	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets
SUPERSET Crunch on Swiss ball with Plate (*scale accordingly)	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets	Place a medicine ball between legs. Hold plate overhead.
Cross-Core 180 Plank with Twist	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between set	Pull up toward the machine, twist left then right and back down.
Standing Low Cable Pulls	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets
SUPERSET One-arm Lunge Cable Pulls	12, 10, 8	3	Fast	30 seconds between exercises, 60 seconds between sets
Dumbbell Row Roll	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets	Start in an athletic position. After each rep, roll dumbbell on the floor to the alternate hand for the next rep.
Kettlebell Row Split Squat	12, 10, 8	3	Fast	30 seconds between exercises, 60 seconds between sets	Use 2 kettlebells. Pull with left hand then jump. Pull with right hand then jump. Alternate.
Dumbbell Power Shrugs	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets
Cable Power Shrugs	12, 10, 8	3	Fast	30 seconds between exercises, 60 seconds between sets
Reverse Dumbbell Flyes	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets
SUPERSET Triple Angle Post Delt Band Flies	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets	Nate Robinson demo
Standing Lat Pulldown with Bands on Ankles	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets
SUPERSET Bicep Z-bar Curl on Pad	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets
SUPERSET Dumbbell Hammer Curls with Squat	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets

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DAY 4: Danilo Gallinari

WORKOUT INSTRUCTIONS

Increase weight to match repetition scheme making sure form is always perfect.

THE WORKOUT

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DAY 5: Wilson Chandler

WORKOUT INSTRUCTIONS

Increase weight to match repetition scheme making sure form is always perfect.

SPRINT WORK

Treadmill 1% incline
6 mph 1 minute on, 1 minute off for 2 sets
7 mph 1 minute on, 1 minute off for 2 sets
8 mph 1 minute on, 1 minute off for 2 sets
9 mph 1 minute on, 1 minute off for 2 sets
10 mph 1 minute on, 1 minute off for 2 sets
11 mph 30 seconds on, 1 minute off for 2 sets
12 mph 30 seconds on, 1 minute off for 2 sets

WARNING: Go at a speed that you feel safe. Make sure to get up high on the treadmill and stay comfortable.

FAST FEET

Perform with maximum effort. Use 12-inch plyo box.

Up and Overs 
Sets: 3
Reps: 20 seconds

Front Low Jumps 
Sets: 3
Reps: 20 seconds

Band Diagonal Hop
Sets: 3
Reps: 20 seconds on both slides

Full-Body CrossFit Workout >>>

FULL-BODY WORKOUT

Exercise	Reps	Sets	Speed	Rest time	Demo
Front Stability with Leg Raise on Bosu Ball	30 secs each leg	3	Normal	30 seconds between exercises, 60 seconds between sets	Start in a half-pushup position, raise left leg then right. 30 seconds each.
Side Plank on Bosu Ball	30 secs	3	Normal	30 seconds between exercises, 60 seconds between sets
Band Twist Press	10, 10, 10	3	Normal	30 seconds between exercises, 60 seconds between set	Twist left and press from twist position. Twist right and then press.
Seated Lat Pulldown	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets
SUPERSET Seated Row	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets
Dumbbell Shrugs	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets
Cross-Core 180 Pushup	12, 12, 12	3	Normal	30 seconds between exercises, 60 seconds between sets	From down position, rotate right then left then up.
SUPERSET Band Hip Incline Press	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets	Wilson Chandler demo
SUPERSET Incline Alt. Dumbbell Press	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets	Start on knees with band around hips. Drive through hips into press.
Lunge Position Pull, Triceps extension	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets	Wilson Chandler demo
Single-arm Biceps Curl (stay in lunge position)	10, 10, 10	3	Normal	30 seconds between exercises, 60 seconds between sets
Bulgarian Split Squat	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets
Romanian Deadlift	12, 10, 8	3	Normal	30 seconds between exercises, 60 seconds between sets
Single Leg Calf Raises	10, 10, 10	3	Normal	30 seconds between exercises, 60 seconds between sets
Single Leg Calf Raises	10, 10, 10	3	Slow (6 sec	30 seconds between exercises, 60 seconds between sets
SUPERSET Dorsey Toe Taps	40, 40, 40	3	Fast	30 seconds between exercises, 60 seconds between sets	Start in an athletic position, leaning forward onto your toes. Alternate feet by tapping toes on the floor.

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Topics: basketball Drills and skills strength training Total-body workouts

How to Build a Basketball Body

In today’s game of basketball, the level of athleticism is unmatched in history. Yes, many player are naturally gifted, but if you want to be elite, you must commit to your own basketball training program. You will be a step behind your competition, literally and figuratively, if you aren’t actively trying to improve your strength, quickness and vertical jump.

As a former collegiate and professional basketball player, I have seen my fair share of basketball workouts, some better than others. My goal is to help you develop a program that will not only help you match your competition, but get a step ahead.

As a basketball player, you want a workout that is specifically designed for your sport. Compare an NBA player’s body to an NFL player’s body. You will see a big difference. That’s because they train differently and have different goals. You don’t want a bodybuilder workout in which you are trying to deadlift 500 pounds. Your basketball workout plan should build the fast-twitch muscles you need to jump and sprint.

Below is a sample basketball workout plan. Adjust the sets and reps up or down for age or skill level differences.

• Bench Press – 3×10
• Incline Dumbbell Press – 2×10
• Tricep Dips – 2×12
• Tricep Pushdowns – 2×10
• Burpee Push-Ups – 2×10

• Squats – 3×12,10,8
• Dumbbell Lunge – 3×2
• Bounding – 3×10
• Depth Jumps – 2×12
• Jump Rope – 5×30-45 seconds
• Plank – 2×60 seconds
• Crunches – 2×30

• Pull-Ups – 3×8
• Dumbbell Shoulder Press – 3×12
• Cable Seated Row – 3×10
• Dumbbell Front Shoulder Raise – 2×10
• Dumbbell Lateral Shoulder Raise – 2×10
• Bicep Curls – 3×10
• Hammer Curls – 3×10

• Knee Tucks – 2×20
• Lunge Jumps – 3×12
• Box Jumps – 3×8
• Band Resisted Backboard Touches – 3×10
• Speed Dribble with Harness – 3×15 seconds
• Band Resisted Lay-Ups – 3×8

Perform each exercise as explosively as possible. Practice good form and always lift with a spotter.

READ MORE: 

• A Basketball Off-Season Workout Plan for Adding Size and Strength
• How to Dunk a Basketball (Including a Training Plan to Help You Jump Higher)
• The Best Conditioning Drills for Basketball Players
• Here’s How to Warm Up for a Basketball Workout

Share This Story!

MOST POPULAR

In today’s game of basketball, the level of athleticism is unmatched in history. Yes, many player are naturally gifted, but if you want to be elite, you must commit to your own basketball training program. You will be a step behind your competition, literally and figuratively, if you aren’t actively trying to improve your strength, quickness and vertical jump.

As a former collegiate and professional basketball player, I have seen my fair share of basketball workouts, some better than others. My goal is to help you develop a program that will not only help you match your competition, but get a step ahead.

As a basketball player, you want a workout that is specifically designed for your sport. Compare an NBA player’s body to an NFL player’s body. You will see a big difference. That’s because they train differently and have different goals. You don’t want a bodybuilder workout in which you are trying to deadlift 500 pounds. Your basketball workout plan should build the fast-twitch muscles you need to jump and sprint.

Below is a sample basketball workout plan. Adjust the sets and reps up or down for age or skill level differences.

• Bench Press – 3×10
• Incline Dumbbell Press – 2×10
• Tricep Dips – 2×12
• Tricep Pushdowns – 2×10
• Burpee Push-Ups – 2×10

• Squats – 3×12,10,8
• Dumbbell Lunge – 3×2
• Bounding – 3×10
• Depth Jumps – 2×12
• Jump Rope – 5×30-45 seconds
• Plank – 2×60 seconds
• Crunches – 2×30

• Pull-Ups – 3×8
• Dumbbell Shoulder Press – 3×12
• Cable Seated Row – 3×10
• Dumbbell Front Shoulder Raise – 2×10
• Dumbbell Lateral Shoulder Raise – 2×10
• Bicep Curls – 3×10
• Hammer Curls – 3×10

• Knee Tucks – 2×20
• Lunge Jumps – 3×12
• Box Jumps – 3×8
• Band Resisted Backboard Touches – 3×10
• Speed Dribble with Harness – 3×15 seconds
• Band Resisted Lay-Ups – 3×8

Perform each exercise as explosively as possible. Practice good form and always lift with a spotter.

READ MORE: 

• A Basketball Off-Season Workout Plan for Adding Size and Strength
• How to Dunk a Basketball (Including a Training Plan to Help You Jump Higher)
• The Best Conditioning Drills for Basketball Players
• Here’s How to Warm Up for a Basketball Workout

Share This Story!

10 exercises for developing attacking skills of basketball players

Hello, dear visitors of basketball-training.org.ua! Today I want to tell you about a few basic exercises, by regularly performing which you can reach the next level, becoming a really good attacking player.

Yes, many articles have already been written about this and many videos have been shot. Yes, we all know a few dozen exercises that promise to make you at least the next Michael Jordan. I will not reinvent the wheel, but will tell you about a series of exercises that just a year ago helped me a lot to improve in the attacking aspects of the game. Let's start the story.

Basketball drills

Mikan Drill

This drill gets its name from the first really big guy in the NBA, George Mikan. Begin to perform the exercise, located on the right side of the basketball basket (a meter and a half from the ring). Take two steps to the left, parallel to the endline, and throw a half hook on the other side of the hoop using your left hand. Without letting the ball fall to the ground, pick it up and take 2 steps to the right (again parallel to the base line) and again throw the ball into the ring with a half hook using your right hand. Try to get into the rhythm and hit 10-20 in a row.

[youtube]CmFOj0nhUN8[/youtube]

This exercise will teach you how to attack with a weak hand and turn it into a formidable weapon. Personally, while doing this exercise, already on the second day I began to complete the passages with my left hand. And after a couple of weeks, the effectiveness of the attacks doubled: now the defender had to hold both sides, and I could always attack with the hand farthest from him.

Superman Drill

This exercise is very similar to the previous one. Position yourself almost on the border of the three-second zone (you always want to call it a “trapeze”, but with the change in the rules of basketball, it has lost its usual shape). We perform a throw on the ring with one single difference: do not try to hit the ring! On the contrary, raise the trajectory higher so that the ball, bouncing off the backboard, falls on the other side of the ring. This is where you need to catch him, not allowing him to fall to the floor. Important: try to take no more than three steps to overcome the distance from one side of the ring to the other. Follow the rhythm: let the entire exercise be performed in the same rhythm. Do 10 to 20 repetitions of this exercise.

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Beat the Pro

Imagine that you are playing 1 on 1 against your favorite player. You just need to beat him by being the first to score 21 points. Perform game throws (with deviation, after strides, after crossovers and sudden stops). Be clear about your opponent, how he defends against you, how he tries to cover your every throw, how he waits for the slightest mistake in order to intercept. For each roll you make, you get 1 point. For each miss, the opponent receives 2 points. When you reach 20 points (if you haven't lost before) - you need to make a "buzzer beater" and it needs to be scored. How will you do it: with an incredible deflection after a fabulous dribbling or just hitting the ball with 9meters. Try to beat the best players in your imagination. Important: be realistic when playing against Shaquille, it is foolish to push him with your back or try to shoot the ball while in close contact. Also, it would be wrong to try to overtake Rose or Jordan. In general: adequately evaluate the opponent and try to complicate your life as much as possible.

Shoot the Shot

Do you remember the good old game "Around the World"? Sometimes it is called "Points", but that's not the point. Now we will try to add a hit percentage to this game. Also, we will add a couple of new points to it, the so-called "elbow spot".

In order to advance to the next point, you must make at least 3 out of 5 rolls. Naturally, if the level of your game (and especially your sniping skills) allows you to regularly shoot with a percentage higher than 60%, then increase the number of goals scored to 4 out of 5 from each point. Or up to 5 out of 5 from medium and 4 out of 5 from long range. Total: you have 18 points, 90 throws of which at least 54 must reach the goal. Challenge accepted?

Ball slaps and squeeze

Throw the ball up as if it had bounced off the ring after a bad throw. Jump up, grab the rebound and squeeze the ball as hard as you can with your hands. Imagine that you had difficulty getting this rebound and now they are trying to knock it out from you. Immediately after the rebound, rotate the ball around the body (at different heights): around the head, back, knees and calves. Repeat this exercise 10-20 times.

Figure 8's - with dribble and without dribble

Eight, the famous eight is back, now with dribbling. Do you remember how Petya Maravich taught us how to handle the ball? So, now we are doing the same thing, but using dribbling. For those who find it difficult to perform such dribbling - try to perform the exercise without it.

[youtube]DYAQoOxuskg[/youtube]

Quick hands

This is a cool exercise that is sure to be performed at every training session for young basketball players. Starting position: one hand in front, the second - behind, the ball is between the legs. After releasing the ball, you need to change the location of the hands: if the right one was in front and the left one was behind, then now the ball needs to be grabbed with the right one from behind, and the left one in front. Diversify the exercise: both hands in front, the ball between the legs. We release the ball and catch it with our hands, but from behind. Important: regular performance of this exercise will allow you to develop hand speed, which is very important for performing high-quality and fast feints.

How to do it: 30 seconds first option, 30 seconds second option. Write down how many times you managed to do the first time, and then compare with the results after a week.

[youtube]TGh81tj6zbU[/youtube]

Tom-Tom dribble

This movement is also familiar to many of us. Stand with your legs slightly apart so that you can easily transfer the ball between them. We start with the right hand. We transfer the ball in front of us from the right hand to the left; then from the left hand, transfer under the foot to the right hand. Now with the right hand we transfer the ball behind the back - it turns out to be in the left hand and we send it back (also behind the back) to the right. This is 1 repetition. Repeat 10 times and change hands (i.e. mirror).

Drum dribble

The point is to learn how to quickly and comfortably change the pace of dribbling and its pitch. For example, right after a screen or a run, you may find yourself kicking the ball out from behind (even though you already think your opponent is offside). The most elementary countermeasure is to sharply reduce the height of the dribbling. So, the exercise is that you need to knock the ball on the floor alternately with your right and left hand. Start from a normal static position (legs and back straight) and go down, increasing the intensity of the knocks on the floor. As soon as there is a space between your hands and the floor, a little more than a ball, begin to rise up. Make several series (for example, 5). For advanced players, try this exercise without looking at the ball, or by hitting it with 1 finger of your right hand and 1 finger of your left hand.

Summary

Here is a set of exercises I suggest you do every time you enter the court. Believe me, the results will shock you! Of course, if you are a professional player, then these exercises will be familiar to you and will be given easily. However, who, if not you, should know about their usefulness. Join our VKontakte group: https://vk.com/uroki_basketbola - there are a lot of useful and interesting things.

And this is the end of the article, I wish you successful training and look forward to visiting this site!

Exercises for basketball players, basketball trainings in the gym and on the court

Every year we have the brightest event in the basketball world - the playoffs of the United Basketball League. We invite you to familiarize yourself with the training of the world's top basketball players!

Athletes are already actively preparing for the upcoming matches and getting into better shape. What do you need to know, how exactly the basketball players of the International United League train?

To do this, we turned to Evgeny Burin, who previously worked with the Russian men's basketball team, and now is responsible for the general physical training of athletes of the Nizhny Novgorod basketball club.

ADIDAS cycle - Self-improvement. Basketball

The program of the video cycle consists of 10 lessons to improve the various qualities of basketball players. As part of the project, Evgeny Burin reveals his professional secrets.

Lesson 1. Back Exercises

This is the first workout in the adidas Self Improvement Basketball series. As part of the project, Evgeny Burin, physical training coach of the Nizhny Novgorod basketball club, reveals his professional secrets.

Without a strong back one cannot imagine a healthy person, let alone an athlete. This is all the more important for a basketball player who has to jump and land many times in the game, push and push through the defense. In this video, Evgeny Burin gives exercises that help professional basketball players to have a strong back.

Lesson 2. Legs

This is the second workout in the adidas Self Improvement Basketball series.

Basketball players need strong legs not only to score balls or just jump above everyone else. Legs - this is the main thing due to which the player defends himself and is on the court at the right time and in the right place. Therefore, professionals never work only on the jump and are not limited to squats with a barbell. Evgeny Burin shows how to properly swing the legs of a basketball player.

Lesson 3. Chest muscles

There are a great many exercises for developing chest muscles. Which of them can be used so as not to get the opposite effect, enslavement and loss of mobility, you will find in this lesson. Evgeny Burin gives special exercises that professional basketball players use.

Find the right chest workout for you, just like Euroleague basketball players do.

According to Evgeny Burin, push-ups are one of the most effective exercises for chest muscles. To complicate the exercise, Eugene suggests using weights (dumbbells) and performing various types of push-ups with them: with lifting and with rotation.

To activate different muscle groups, you can take a different position relative to the fitball - it can be under the lumbar part of the back or in the area of ​​​​the shoulder blades.

Lesson 4. Shoulders, arms. Balance cushion

It may seem to some that it is very important for a basketball player to have inflated arms and wide shoulders. But even here you can not concentrate on one thing. Trainer Evgeny Burin tells how, while working on these muscles, at the same time develop the whole body.

Lesson 5. Complex exercises

What can a basketball player take from weightlifting? Yes, at least the classic exercises - a jerk and a push. Evgeny Burin tells how to use them to the maximum benefit for the player.

Lesson 6. Balance and coordination exercises

A basketball player must certainly have a strong and enduring body. But coordination of movements, the ability to land and correctly distribute forces during contact are also absolutely necessary qualities for a player. The trainer offers some simple but very effective exercises.

Exercises for VTB United League basketball players offered by Evgeny Burin seem familiar to you only at first glance:

I add the principle of unstable balance to my workouts. This helps to work out the muscles better. To create such conditions when performing exercises, we will use a fitball.

Lesson 7. Tricky Rubber Bands

Balance exercises are much more effective when you use resistance. Ordinary rubber expanders are a great help in the work of a fitness trainer.

Lesson 8. Ball out of play

Basketball players may use the ball for other than its intended purpose. With the help of the coach's advice, the most ordinary balls turn into effective simulators.

Lesson 9. Speed ​​endurance. Running exercises

In preparation for the 2007 European Championship, the Russian national basketball team did not run a single cross. Why would an athlete performing on a 28-meter long track run 5 or 10 kilometers in training? Evgeny Burin tells how to make running work really effective.

Lesson 10. Training principles

In the 10th final video Evgeny Burin gives the most important tips. How is work organized in the pre-season? How to distribute loads during the season? How to make sure that the work with the bar does not interfere with the game? How to use the exercises that you have learned from previous editions? You will find all the answers in this lesson.

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