Basketball demands explosive power, endurance, and agility, making a full-body training regimen essential. Begin with a dynamic warm-up lasting 10 minutes to activate muscles and prevent injury. Include high-knee runs (30 seconds), butt kicks (30 seconds), walking lunges (10 reps per leg), and lateral shuffles (20 feet back and forth).
For lower body strength, start with weighted squats. Perform 3 sets of 12 reps, using a weight that challenges you while maintaining proper form. Progressively increase the weight by 5-10% every two weeks. Follow with box jumps, completing 3 sets of 10 reps on a 20-inch box, focusing on soft landings and explosive take-offs. Include walking lunges with dumbbells, performing 20 steps per leg over 3 sets to improve stability and strength.
Move to upper body exercises like push-ups (3 sets of 15-20 reps) and pull-ups (3 sets of 8-12 reps). To develop passing power, incorporate medicine ball chest throws: throw a 6-8 kg medicine ball against a wall for 3 sets of 12 reps, focusing on core engagement. For additional upper body strength, perform bench presses with 3 sets of 10 reps at 60-70% of your maximum weight.
Agility and endurance are equally important. Perform suicides: run to the free-throw line and back, half-court and back, far free-throw line and back, and full court and back. Repeat this sequence 5 times with 60 seconds of rest between sets. For agility, use ladder drills such as in-and-out steps and lateral shuffles. Complete each drill for 30 seconds, resting for 15 seconds, and repeat for 5 sets.
End your workout with core-strengthening exercises. Start with planks, holding for 60 seconds, and side planks for 30 seconds per side. Perform 3 sets of 20 Russian twists with a medicine ball to enhance rotational strength. Finish with mountain climbers, performing 3 sets of 30 seconds at maximum intensity. Repeat this regimen 3-4 times per week, and track your progress by measuring your vertical jump, sprint times, and endurance every 4 weeks.