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Basketball Conditioning Drills - John

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A very good weight training program specifically for basketball players.


Be sure to do in this order:

Monday and Thursday:

1. Five min of jump rope.

2. Stretch.

3. Squat. - 4x8-12 (superset w/leg curls)

- Leg curls. - 4x10-12

4. Power clean. - 4x4-6

5. Lunges or Sep ups. - 3x10-15 (superset w/calf raise)

- Calf raises. - 3x15-25

6. Low back extensions. - 3x12-15 (superset w/Abduction and Adduction)

- Abduction and Adduction. - 3x12-15

7. Stretch.

Tuesday and Friday:

1. Jump rope for 5 min

2. stretch.

3. Bench press. - 4x5-12 (superset w/pull-ups)

- Pull-ups. - 3x max

4. Incline press. - 3x5-10 (superset w/Lat rows)

- Lat rows. - 3x6-10

5. Power Press. - 4x4-6 (superset w/Bicep curls)

- Bicep curls. - 4x10

6. Clean Pull. - 4x5 (superset w/tricep press)

- Tricep press. - 4x8

7. Stretch.

Number of Players:

Any number of players


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.


None keep this workout the same.


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


This basketball drill is licensed under a Creative Commons License. This drill is from Pål Degerstrøm at www.degerstrom.com/basketball.

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