![]() This kind of drill trains powerful hip extension which you use while jumping.įor day one of our basketball workout plan, I like to have my athletes finish up with some hamstring and core work. Superset this with a hinge movement that works across the hips and the glutes. ![]() You can change it up by adding on accommodating resistance (using bands), a chain, or add a box to make it a box squat.Īfter the compound lift, your focus should be on a unilateral, auxillary movement, in which the focus is on one leg at a time such as: Be sure to check out my 1 Month Squat Plan. There’s a number of variations you can use to vary your squat. Between the two lower body days in this weekly training split for basketball workouts, I like to dedicate one day to a back squat and the other to trap bar deadlift.įor both of these compound lifts, there’s a number of variations you can use to get strong in both lifts. A good example might be going from a regular box jump to a reactive broad jump.įor the second part of this workout we’ll be hitting lower body strength. Think about going from simple, to complex. The best part about all of these drills is that you can build on them and advance. Here’s a few of the best exercises to work on bilateral plyometrics: In order to produce a massive vertical jump, you need to be able to absorb force through the ground, yet also produce force and get UP. You’ll be working on things like…īoth of these elements are so essential to basketball. This is where you can begin working on a good foundation. Day 1- Monday Lower Body Strength and Bilateral Plyometricsīilateral Plyometrics refer to any plyometric movement where you take off with both feet. This is the perfect split for high school and college aged athletes. Four days allows you to hit both upper and lower body twice. Weekly Training for Basketball Workoutsįor a basketball player, you should be shooting for a two or four day training split. Like I always say, the weight room is just a tool to make you better at your game. I’m also going to cover where you should be applying your training stimulus to see the best results on the court. If you’re a basketball player spending time in the weight room, this is what your day-to-day should look like. Here’s a weekly (microcycle) set-up I’ve put together to organize your training. To see everything I’ve learned about increasing vertical jump over the years, check out the Elite Vertical Academy. As a basketball player, if you can develop an elite vertical jump, you can count on being noticed. Vertical jump is obviously a major attribute of basketball. Here’s a few great workouts for basketball players at home: BASKETBALL WORKOUTS AT HOME Try this this set-up for basketball workouts.Īnd don’t worry, I haven’t forgotten about all those athletes stuck at home or without access to a gym. These qualities are built in the gym with targeted basketball workouts. Strength training looks to elevate things like your vertical jump, and get you a little stronger and more stable. ![]() While basketball players need to be physically gifted from the start, height and build aren’t all that make up a great basketball player…īasketball demands power, lateral quickness, and agility. After spending some time in the college weight room doing targeted basketball workouts, both their physique and their game improves. We see this time and time again with basketball players who might be lean and scrawny coming from high school. They’re moving faster, reacting with more confidence, scoring more, and winning. ![]() One of the best parts about about strength training, is seeing the change in an athlete’s game. ![]()
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