OffSeason Basketball Workouts
Week 1-2:
Monday/Wednesday/Friday:
Warm-up: 10 minutes of light cardio (jogging, jumping jacks, etc.)
Explosiveness: 5 sets of 5 reps of box jumps or standing vertical jumps
Dribbling: 10 minutes of ball-handling drills (stationary, on the move, and game-like situations)
Shooting: 100 shots from various spots on the court (focus on proper form and footwork)
Conditioning: 10 sets of 30-second sprints with 30 seconds of rest in between
Elastic Bands: 3 sets of 10 reps of band-resisted squats or lunges
Tuesday/Thursday/Saturday:
Warm-up: 10 minutes of light cardio (jogging, jumping jacks, etc.)
Explosiveness: 5 sets of 5 reps of broad jumps or lateral jumps
Dribbling: 10 minutes of ball-handling drills (stationary, on the move, and game-like situations)
Shooting: 100 shots from various spots on the court (focus on proper form and footwork)
Conditioning: 10 sets of 30-second sprints with 30 seconds of rest in between
Elastic Bands: 3 sets of 10 reps of band-resisted push-ups or rows
Week 3-4:
Monday/Wednesday/Friday:
Warm-up: 10 minutes of light cardio (jogging, jumping jacks, etc.)
Explosiveness: 5 sets of 5 reps of depth jumps or single-leg hops
Dribbling: 10 minutes of ball-handling drills (stationary, on the move, and game-like situations)
Shooting: 100 shots from various spots on the court (focus on proper form and footwork)
Conditioning: 10 sets of 30-second sprints with 30 seconds of rest in between
Elastic Bands: 3 sets of 10 reps of band-resisted deadlifts or bicep curls
Tuesday/Thursday/Saturday:
Warm-up: 10 minutes of light cardio (jogging, jumping jacks, etc.)
Explosiveness: 5 sets of 5 reps of hurdle jumps or lateral bounds
Dribbling: 10 minutes of ball-handling drills (stationary, on the move, and game-like situations)
Shooting: 100 shots from various spots on the court (focus on proper form and footwork)
Conditioning: 10 sets of 30-second sprints with 30 seconds of rest in between
Elastic Bands: 3 sets of 10 reps of band-resisted pull-ups or tricep extensions
Notes:
Each workout should last about an hour and a half.
Players should stretch before and after each workout to prevent injury.
As the weeks progress, players can increase the number of sets or reps, or the difficulty of the exercises.
Players should listen to their bodies and rest when necessary.
It's also important to incorporate rest days into the schedule to allow the body to recover.