Article by Jemma Walsh, Blog Editor for Study Active.
Okay, so you’re looking to level up your basketball game, huh? Whether you're aiming to dunk like LeBron, block shots like Giannis, or simply outrun your friends in a pick-up game, getting the right workout for basketball is essential. Basketball isn't just about having a good shot; it’s about explosive movements, speed, strength, and endurance. Lucky for you, I’ve done some serious research to come up with the ultimate basketball gym workout plan that’ll make you feel like an MVP. From basketball plyometric workouts, basketball conditioning drills, basketball strength training, to basketball weight training – there's something for every aspect of the game.
So, grab your gym gear, and let’s dive into some killer basketball workouts at home and gym routines that’ll seriously improve your game. Trust me, your hops are about to get higher, your arms stronger, and your fitness level will be on fire!
Disclaimer – this article will explore the concept of exercise specifically tailored to basketball players by collating online research. The content of the article is not intended as, and should not be interpreted as, medical advice, always speak to a qualified professional before starting any exercise program.
1. Squats – The Basketball Leg Workout You Need
If you want to jump higher (who doesn’t?!), squats are where it’s at. Now, I know what you’re thinking: “But I’m not trying to be a bodybuilder!” No worries, we’re not aiming for Mr. Olympia status here, but basic basketball weight training is important. Squats are an essential part of any basketball workout plan because they help build the quads, hamstrings, and glutes—essential muscles for sprinting, jumping, and changing direction on the court.
Why it’s useful:
A strong lower body translates directly into more explosive jumps and quicker movements. If you’re serious about increasing your vertical leap (and let’s be real, who doesn’t want to dunk like a pro?), squats should be a staple in your plyometric exercises for basketball.
Exercise tip: To make this a plyo for basketball, try jump squats. This is a great exercise to jump higher in basketball. Add in some explosive power as you squat down, and then leap upwards as high as you can!
2. Box Jumps – The Explosive Plyometric Exercise for Basketball
Here’s the thing about plyometric exercises for basketball: they’re designed to make you more explosive. So, if you want to explode to the rim (without tripping over your feet), box jumps are your best friend.
Why it’s useful:
Box jumps will help you develop the fast-twitch muscles needed for those explosive movements and are a great exercise to jump higher in basketball, specially jumping for a rebound or going for that killer dunk.
Pro Tip: Start with a low box and increase the height as you get stronger, this is a great basketball leg workout. And hey, if you miss a jump and faceplant? Just laugh it off. That’s what the gym is for—getting better, one (or ten) failed attempts at a time.
3. Lunges – The Leg Strengthener
Lunges are another key part of your basketball leg workout. They’re simple, but they really help to strengthen your legs and improve balance—two things you’ll need to hustle down the court, cut through defenders, and finish at the basket.
Why it’s useful:
Lunges target the quads, hamstrings, and glutes, helping you develop the strength to drive to the basket or hold your ground against bigger players. Plus, they mimic the kind of dynamic movement you’ll do during a game so are great exercises to add to your basketball gym workout plan.
Pro Tip: Try walking lunges or reverse lunges for variety. Also, if you’re looking to get more out of your basketball strength training, add weights or a resistance band.
4. Push-Ups – The Basketball Upper Body Workout You Need
I get it—no one loves push-ups but hear me out. Push-ups are one of the best exercises for basketball players because they build upper body strength, which is crucial for fighting through screens, blocking shots, or making that strong finish at the rim.
Why it’s useful:
Your chest, shoulders, and triceps are all involved in pushing, so push-ups will make you stronger in those areas, helping you handle the physicality of the game better. And push up’s are a great basketball upper body workout.
Exercise tip: Add some variation, like clapping push-ups or even incline push-ups if you’re just getting started.
5. Medicine Ball Slams – Power and Speed in One
This is one of my favorite basketball conditioning drills. Medicine ball slams work the entire body—arms, legs, core—and they’re a great way to get your heart rate up while building power.
Why it’s useful:
If you’re going for a steal or need that explosive power to finish strong at the rim, these slams will engage all the muscles necessary for that sudden burst of speed and power. These are a very handy exercise you can practice outside – literally anywhere making it easy to train with basketball workouts at home. Plus, they’re pretty fun, so there’s that.
Pro Tip: Use a heavy ball for more intensity, and remember, you’re slamming it hard—not just dropping it!
6. Planks – The Ultimate Basketball Core Workout
You don’t always need heavy weights to get better at basketball. A strong core is absolutely critical for maintaining stability when you're driving to the hoop, defending, or even just sprinting up the court.
Why it’s useful:
Planks are a great basketball core workout to strengthen your core muscles, which help with balance, posture, and power transfer between your upper and lower body. All those crossovers and drives to the basket need that strong core support!
Pro Tip: Try side planks and plank variations (like planking with leg raises) to make this part of your basketball plyometric workout.
If you’re looking for other core-based exercises check out our blog on Core Stability Exercises.
7. Jump Rope – Agility and Conditioning in One
Jump rope isn’t just for kids. It’s one of the best workouts for basketball players because it improves cardiovascular fitness, foot speed, and coordination.
Why it’s useful:
Jumping rope strengthens your calves and improves your footwork and conditioning—essential for those quick crossovers and fast breaks. They are also one of the very easy basketball workouts at home.
Pro Tip: Try double-unders (where the rope passes under your feet twice per jump) to increase the intensity and challenge your coordination - great overall basketball plyometric workout.
8. Dumbbell Rows – Strengthen Your Back for Better Post Moves
Let’s be real for a second: basketball players often forget about their back. But a strong back is crucial for everything from grabbing rebounds to making post moves.
Why it’s useful:
Dumbbell rows target the back and shoulders, improving your posture, endurance, and ability to finish plays while absorbing contact from defenders. A good one to include in your gym workout for basketball players.
Pro Tip: Add a pause at the top of the row for better contraction and muscle engagement. It’ll feel like your back is on fire (in a good way!).
9. Sprints – The Ultimate Basketball Conditioning Drill
When it comes to basketball conditioning drills, nothing beats sprints. You need to be fast on your feet, and sprinting builds that explosive speed and stamina – some serious plyo for basketball too!
Why it’s useful:
Sprinting simulates the high-intensity bursts of running you do in a game, whether it’s a fast break or chasing down a defender.
Pro Tip: Try interval sprints (sprinting 30 seconds, jogging for 60 seconds) to really simulate game-like conditions. This is a great one for basketball circuit training, regularly integrating other exercises to turn it into a variety of exercises for basketball players.
10. Resistance Band Lateral Walks – Strengthen the Hips
Alright, this one might sound a little “extra,” but lateral walks with a resistance band are amazing for improving your defensive stance and lateral quickness.
Why it’s useful:
Lateral movement is essential for defense. Whether you’re guarding someone on the perimeter or sliding over to block a shot, these will help you move faster and more efficiently.
Pro Tip: Keep your knees bent and don’t let the band snap back too quickly for maximum effectiveness.
We also have some other great Resistance Training exercises, if you head over to our blog!
11. Burpees – Full-Body Basketball Circuit Training
Now, if you hate burpees, you’re in good company. But guess what? They’re one of the best exercises for basketball players because they work the entire body. If you’re looking to get fit for basketball and increase your stamina, burpees are your best friend – something you can easily integrate into basketball circuit training.
Why it’s useful:
Burpees work your legs, arms, chest, and core—plus they get your heart pumping. So, when you’re sprinting up and down the court for the entire game, burpees have you covered! Another big plyo for basketball.
Pro Tip: Keep a steady pace during your sets, but push yourself to improve each time.
Wrapping Up the Basketball Workout Plan
Whether you're doing this basketball gym workout in the comfort of your own home or hitting the gym for a basketball strength training session, these exercises will boost your game in no time. From plyometric exercises for basketball to a basketball core workout and basketball upper body workouts, it’s all about building strength, explosiveness, and agility—three things you can’t get enough of in the game of basketball. Looking for an exercise to jump higher in basketball – take on the squats. Looking for a basketball leg workout? Create a circuit training set session with some of our exercises above to get you started.
Now we have rounded up the ultimate workout for basketball players remember, consistency is key! Keep working hard, stay committed, and enjoy the process (even when your legs feel like jelly after squats). If you stick to your basketball workout plan, you’ll be dunking in no time... or at least jumping a little higher than before. And hey, that’s a win in my book!
So go ahead, hit the gym, or your basketball gym workout plan at home, and get ready to crush it on the court. Don’t forget to bring the energy—and maybe a towel for all that sweat. We’re all in this hoop dream together!
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