5 Step Basketball Off Season Leg Day Workout To Get Stronger!

Are you looking to get stronger this off-season? Building strength in your legs not only improves your power and explosiveness on the basketball court but also helps in injury prevention, making your body more resilient against the rigors of the sport. Try this comprehensive leg workout designed specifically for basketball players aiming to enhance their performance through targeted exercises.
May 15, 2024
Amir performance training talking about off season agility to improve on the basketball floor

Excercise (1): ISO Bulgarians

Start your workout with ISO Bulgarians, a variation of the Bulgarian split squat, to build strength and stability in your legs. This exercise can be done both with dumbbells in each hand or without any equipment if you’re not used to strength training. 

How many: 3 sets of 10 seconds hold per leg

Key focus: Focus on maintaining a stable and controlled posture throughout the hold. This exercise targets your quadriceps, glutes, and hamstrings while challenging your core stability.

Set-up: Position yourself a step away from a bench or a sturdy chair. Extend one leg back and rest the top of your foot on the bench. Lower your body by bending your front knee, ensuring it doesn’t go past your toes, and hold the lowest position steadily for 10 seconds.

Excercise (2): Tempo Bulgarians (3-3-0)

Next up, incorporate Tempo Bulgarians to enhance muscle time under tension, which is crucial for hypertrophy and strength, which of course is a key attribute to have on the basketball court. This is an excercise you definitely should keep doing this off season to be ready on the basketball court next season. 

How many: 3 sets of 6 reps each leg

Key focus: Maintain a three-second descent and a three-second ascent without any rest at the top of the movement.

Set-up: Use the same set-up as the ISO Bulgarians. Focus on slow, controlled movements to maximize muscle engagement and effectiveness.

Excercise (3): Trap-Bar Single Leg Deadlifts

Trap-Bar Single Leg Deadlifts are excellent for developing unilateral strength and improving balance. You really want it to feel your hamstrings burn doing this exercise. 

How many: 3 sets of 6 reps each leg

Key focus: Keep your back straight and core engaged to support your spine as you hinge at the hips.

Set-up: Stand inside a trap bar with one leg slightly lifted off the ground. Bend at the hips to lower the bar while keeping your standing leg slightly bent. Drive through the heel to return to the starting position.

Excercise (4): Hamstring Slides

Hamstring slides are pivotal for strengthening the back of your legs, crucial for sprinting and jumping. Thereby, this explosive finish of the workout will really have your athleticism improved.

How many: 3 sets of 12 reps

Key focus: Ensure a full range of motion to effectively engage the hamstrings.

Set-up: Lie on your back with your feet on a towel or sliders if you are on a smooth surface. Lift your hips and pull your feet towards your buttocks, sliding on the surface, then push them back out.

Excercise (5): Side to Side Lunges

Finish the workout with Side to Side Lunges to improve lateral movement and agility. This exercises combines your development on strength, while at the same time improves your ability to move on the basketball court.

How many: 3 sets of 8 reps each leg

Key focus: Keep your chest up and back straight as you lunge to the side. This targets the inner and outer thighs, improving your ability to change directions quickly on the court.

Set-up: Stand with your feet together. Take a wide step to the side and bend your knee to drop into a lunge, keeping the other leg straight. Push back to the start and repeat on the other side.

The importance of a well-structured program

A well-structured training program during the off-season is crucial for your development as a basketball player. This is the time to build strength, improve flexibility, and enhance your overall athleticism without the pressure of in-season games. By focusing on leg strength, you are laying a foundation that will support higher jumps, faster sprints, and more dynamic movements on the court.

Are you ready to take your game to the next level? Explore more about how to optimize your performance with our detailed guides in our blog or try one of my 12-week off-season programs designed to transform your play and body. Dive deeper into your athletic journey today and reap the rewards next season!