Train Like a Basketball Player with this Conditioning Workout

bench press

While no workout can make you taller, this one will help you get stronger, faster, and fitter, which is essential for hitting the basketball court and experiencing even a glimpse of the fast feet and physical feats the likes of Kevin Durant and Maya Moore are known for. Of course, even if you’re performing in another arena, this workout will introduce you to some intense full-body moves that will increase your power and endurance no matter what your sport of choice.

Be sure to review the exercises carefully. You may consider performing the first set of each exercise with a much lighter weight to rehearse the movements if they are new to you. And as always, if you have any orthopedic concerns, be sure to listen to your body and modify (or skip) exercises as needed.

Basketball Conditioning Workout

Level: Intermediate to Advanced

Time: 50 minutes

For each exercise, perform 3 sets of 10 repetitions, resting 60 seconds between sets. Use a challenging weight that allows you to complete all reps. If the weight is too easy, slightly increase it. If it’s too hard, slightly decrease it.

Hang Clean

Hang Clean

1 – Squat holding a barbell at your knees, with your feet and hands hip-width apart, and your head up.

2 – In one motion, rapidly extend your hips and knees, pulling the barbell up, keeping your arms straight.

3 – Catch the bar at your shoulders, dipping at the hips and knees to absorb.

4 – Stand upright with the barbell across your shoulders.

Push Press

Push Press

1 – Stand upright holding the barbell in front at shoulder height with your hands shoulder-width apart, elbows bent, and your palms facing forward.

2 – Bend your hips and knees slightly and then quickly thrust the barbell overhead, extending your arms and legs fully.

• Keep your back flat throughout the movement.

Equipment Sub: Dumbbells

Depth Jump

Depth Jump

1 – Stand upright on a step with one foot ready to step off.

2 – Step off and land on the ground with both feet, dropping into a semi-squat.

3 – Immediately jump up as high as you can into the air, using your arms to propel you up.

4- Land in a semi-squat to absorb the motion and repeat.

Close Grip Pulldown

Close Grip

1 – Grasp the handle using a close grip, with your arms extended straight overhead.

2 – Pull the handle down in front to the top of your chest.

• Straighten your arms completely, returning the handle to the up position.

• Remain upright throughout and do not sway back and forth.

Uni Bench Press

Uni Bench Press

1 – Lie on a bench holding one dumbbell at shoulder-level with your elbow bent.

2 – Press the dumbbell straight up over your chest.

• Lower the dumbbell back to shoulder level and repeat.

• Complete all reps on one side before switching to the other side.

Equipment Sub: Kettlebell

Lateral Hop

Lateral Hop

1 – Start in a semi-squat position on one foot with your hips and knees bent and your arms by your sides.

2 – Push off this foot, jumping laterally to one side about 3 to 4 feet.

3 – Land in a semi-squat position on the other foot and immediately jump back to the starting side.

Lo-Hi Chop

Hi-Lo Chop

1 – Stand upright facing one side, holding a handle in both hands at hip level with your arms straight.

2 – Pull the cable up from your hip to over your opposite shoulder.

• Move through your hips and shoulders, not your arms.

• Complete all reps on one side before switching to the other side.

Russian Twist

Russian Twist

• Start in a sit-up position with your feet up off the floor, knees bent, holding a medicine ball at chest level.

1 – Twist your torso to one side, lowering the medicine ball toward the ground.

2 – Twist your torso back to the other side, keeping your feet up throughout.

• Alternate sides with each rep.


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Shannon Fable, 2013 IDEA and 2006 ACE Instructor of the Year, is the VP of Fitness Programming for the FIT4MOM® franchise. For more than two decades, she has helped impressive brands such as Anytime Fitness, Schwinn®, Power Systems, ACE, Silver Sneakers, and BOSU® as a fitness business and programming consultant. An experienced educator, freelance writer, and certified Book Yourself Solid® Business Coach, she helps fitness entrepreneurs navigate the industry and make more money. Fable serves as Vice Chair of the ACE Board of Directors and is the founder and co-owner of GroupEx PRO®, a cloud-based group fitness management tool.