John

Basketball court on NW Park in Portland by Richard Eriksson on Flickr

A very good weight training program specifically for basketball players.

Instructions

Be sure to do in this order:
Monday and Thursday:
1. Five min of jump rope.
2. Stretch.
3. Squat. – 4×8-12 (superset w/leg curls) – Leg curls. – 4×10-12
4. Power clean. – 4×4-6
5. Lunges or Sep ups. – 3×10-15 (superset w/calf raise) – Calf raises. – 3×15-25
6. Low back extensions. – 3×12-15 (superset w/Abduction and Adduction) – Abduction and Adduction. – 3×12-15
7. Stretch.
Tuesday and Friday:
1. Jump rope for 5 min
2. stretch.
3. Bench press. – 4×5-12 (superset w/pull-ups) – Pull-ups. – 3x max
4. Incline press. – 3×5-10 (superset w/Lat rows) – Lat rows. – 3×6-10
5. Power Press. – 4×4-6 (superset w/Bicep curls) – Bicep curls. – 4×10
6. Clean Pull. – 4×5 (superset w/tricep press) – Tricep press. – 4×8
7. Stretch.

Variations

None keep this workout the same.

Tips

Go down until parrallel on squats. Do leg curls slowly and contract. Make sure you can do the power clean, clean pull, squat, and power press the right way to be most effective. I recommend bodybuilding.com for all that kind of information.

Skills

Builds up the players strength, speed, and vertical leap as well as quickness. Be sure not to neglect conditioning and agility drills though.

Players

Any number of players

Added: 24/3 2004 by John, JCA thunder

Basketball categories

Ballhandling 159Probably the most basic of basketball skills, but sometimes the most neglected. These drills will show you how to develop ballhandling skills. Remember that weak hand!
Big man 36Perhaps more than any other position on the team, the big man needs drills to perfect inside and post-up moves.
Combination 74Drills that combine other skills, and puts emphasis on technique and fundamentals.
Conditioning 159Basketball requires all around conditioning; stamina, strength, speed, jumping ability and more. These drills show you how to improve in all those areas.
Defense 112Offense wins games, defense wins championships. Playing defense is a skill like everything else. It requires skill, understanding of the game, and dedication.
Offense 79If you want to develop a sound offensive game, this category is for you. These are drills for the individual player and for the team.
Passing 74Another fundamental skill that is often overlooked. These drills will teach you everything from individual passing drills, to team passing drills.
Rebounding 77Like defense, rebounding takes dedication. But rebounding is easier if you understand the basics of boxing out, timing, and the importance of defensive positioning.
Shooting 258More than any other skill, shooting takes practice. Lot's of practice. Fundamentals include form, timing, and mental training.
Skills 32Drills that teach other aspects of the game are collected here.
Transition 47The transition from defense to offense can be a very effective weapon. Teams that know how to run the floor and establish a set offense quickly, have a powerful weapon for scoring easy points.
Warmup 24These drills cover everything from individual to team warmup drills, both for game and practice situations.
Wheelchair 10I'd like to have a lot more drills for wheelchair basketball, so please help me add more drills to this category!
Youth 23For those just starting out playing basketball, the game should be all about having fun. These drills will show you how to make sure the kids enjoy themselves while they learn the basics of basketball.