Full Basketball Off-Season Strength Training

The off-season is the perfect time to focus on basketball strength training. While skills and drills are crucial, building a solid foundation of strength will significantly enhance your performance on the court. A well-structured basketball strength training program can improve your power, agility, and endurance, giving you an edge over the competition when the season starts.
May 17, 2024
Amir performance training talking about off season agility to improve on the basketball floor

Try This 6 Exercise Basketball Strength Training

This workout includes six essential exercises that target key muscle groups and movement patterns crucial for basketball. Each exercise has been chosen to enhance your strength and performance on the court.

Exercise 1: KB Wall Sit

The KB Wall Sit is excellent for building lower body endurance and stability, essential for maintaining a strong defensive stance and explosive movements.

How many: 3 sets of 30 seconds

Set-up:

  1. Stand with your back against a wall, feet shoulder-width apart, holding a kettlebell (KB) in each hand.
  2. Slide down the wall until your thighs are parallel to the ground, knees directly above your ankles.

Key Aspects:

  • Keep your back flat against the wall.
  • Engage your core to maintain stability.

Exercise 2: Overcoming Isometric Trap Bar Deadlift

This exercise is fantastic for developing maximal strength and power, translating to explosive jumps and strong post moves on the basketball court.

How many: 3 sets of 12 seconds

Set-up:

  1. Position yourself in a trap bar, feet shoulder-width apart.
  2. Set a resistance bar at the midpoint stage of the movement.
  3. Lift until you hit the resistance bar and try to push through it.

Key Aspects:

  • Maintain a neutral spine and engage your core.
  • Focus on driving through your heels.
  • Keep your shoulders back and chest up.

Exercise 3: Overcoming Isometric Split Squat

This exercise mimics the movement patterns of lunging and jumping, which are crucial in basketball for driving and changing direction.

How many: 3 sets of 10 seconds per leg

Set-up:

  1. Assume a split squat position with one foot forward and the other behind.
  2. Set a resistance bar at the midpoint stage of the movement.
  3. Lift until you hit the resistance bar and try to push through it.

Key Aspects:

  • Keep your torso upright and core engaged.
  • Ensure your front knee is directly above your ankle.
  • Drive through your front heel to maintain stability.

Exercise 4: Lateral Wall Push

Lateral movements are vital in basketball for defensive slides and quick directional changes. This exercise strengthens the muscles involved in these actions.

How many: 3 sets of 10 seconds per side

Set-up:

  1. Stand side-on to a wall, feet shoulder-width apart.
  2. Place your outside hand on the wall and push as hard as you can.

Key Aspects:

  • Keep your pushing arm straight and engage your core.
  • Maintain a slight bend in your knees for better balance.
  • Focus on activating your lateral hip and leg muscles.

Exercise 5: Weighted Calf Raises

Intro: Strong calves are essential for explosive jumping and quick sprints on the basketball court.

How many: 3 sets of 20 reps

Set-up:

  1. Stand on a step with your heels hanging off the edge, holding a dumbbell in each hand.
  2. Raise your heels as high as possible, then slowly lower them back down.

Key Aspects:

  • Perform the movement slowly to maximize muscle engagement.
  • Keep your knees slightly bent to prevent locking them.
  • Ensure a full range of motion for optimal benefits.

Exercise 6: Tibialis Raises

Intro: Strengthening the tibialis anterior helps with ankle stability and can prevent injuries, crucial for maintaining peak performance.

How many: 3 sets of 10 reps

Set-up:

  1. Stand with your heels on the ground and toes elevated against a wall or weight.
  2. Lift your toes towards your shins as high as possible, then slowly lower them back down.

Key Aspects:

  • Focus on controlling the movement.
  • Keep your legs straight throughout the exercise.
  • Engage your core to maintain balance.

Full Off-Season Program

If you’re looking for a comprehensive program, the Amir Performance 12-Week Off-Season Program is a game-changer. Created by professional basketball strength and conditioning coach Amir, he has helped over 165,000 basketball players on Instagram. It’s designed to build strength, enhance performance, and keep you injury-free.

Join 200+ other athletes this summer and take your game to the next level. The program includes detailed workout plans, instructional videos, and coaching to ensure you get the most out of your off-season.