Basketball Core Strengthening Program (Suitable for Most Sports)

★ Posted on 12-17,2024


Some people say that to play basketball, all you need to do is shoot accurately, regardless of your body shape. I suggest you go home and watch the NBA carefully, that's called basketball. Playing basketball should not be about shaking hands like women, but about using your body to fight like men.

Of course, basketball strength training does not need to be too detailed. You can incorporate the five core movements provided below into your daily basketball training. This plan is also suitable for most sports.

Deadlift (standard)

1. Deadlift

The deadlift (and its variations) is one of the best exercises for improving overall body strength. It exercises "power exercises on the back of the body (back, gluteal muscles and hamstrings)", and these muscles are mainly responsible for speed and strength. In addition, it also trains your "grip" muscles, core and quadriceps.

You can also perform traditional deadlifts and phased deadlifts. However, the deadlift is the easiest to learn and master. So I recommend starting with a barbell before doing dumbbell deadlifts.

Neck press

2. Recommendation

The press is an overhead press driven by the lower body. Can exercise shoulders, triceps and core muscles. It is a very good exercise for improving upper limb muscle strength and explosive power.

Bench Press

3. Bench Press

There is no classic core strength exercise without bench press. This is a powerful movement to strengthen the chest muscles and upper limbs.

4. Squat

Squats are definitely a great exercise, they work your quadriceps and core, and if you squat deep enough (and maintain proper posture), they also work your hamstrings and glutes. Before starting this exercise, I recommend starting with a half squat.

Standing rowing

5. Rowing

Rowing is one of the best upper limb exercises. It strengthens the back, biceps and grip muscles. In order to improve posture, muscle strength, prevent injuries and improve sports performance, it is important to maintain proper posture when performing it. Since we spend so much time slouching in front of a computer or TV, rowing can be very helpful. At the same time, rowing assists your body's balance.

There are many variations of rowing: seated pulley row, dumbbell row, barbell row. When performing these movements, remember to keep your shoulder blades retracted throughout the movement.

During the offseason, I recommend training three times a week. It is difficult for basketball players to train more than three times a week. After all, you still need to spend time on other technical training. The above moves are great, but there are other moves as well, don’t forget about single leg moves (variations of lunges), core training (abdominal rolls, reverse abdominals, etc.).

Basic strength training plan for basketball:

The first day

Perform 4 sets x of each action4~6 times

The next day

Perform each action for 3 sets x8 to 10 times

The third day

Perform each action for 4 sets x 6 to 8 times

During the season for maintenance, it would be great if you could work out twice a week. But for the off-season, if you can train three times a week in the gym, your body will become stronger and your performance on the court will reach a new level.

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