Spring Basketball Workout
for all positions - check back this week for guard specific workout
Spring Basketball Foot Speed & Agility Workout
🔁 Weekly Structure (3–5 Days/Week)
Day 1: Speed & Agility + Lower Body Strength
Day 2: Lateral Quickness + Core
Day 3: Recovery or Light Skill Work
Day 4: Reaction & Change of Direction + Plyometrics
Day 5: Full Court Conditioning + Game-Like Drills
🧠 Warm-Up (10–15 min) – Every Day
Dynamic stretches – leg swings, high knees, A-skips
Mobility drills – hip openers, ankle rolls
Jump rope – 2 sets of 1 min (basic + single leg)
Mini-band activation – lateral steps, monster walks
🔥 Core Speed & Agility Drills
Day 1: Linear Speed + Lower Body Strength
Acceleration Sprints – 5x10m, 5x20m
Wall Drill (3-position) – 3 sets x 5 seconds hold + 5 fast switches
Resisted Sled/Parachute Sprints – 4x15m
Split Squats (Dumbbell or Barbell) – 3x8 each leg
Trap Bar Deadlift or Kettlebell Swings – 4x6
Box Jumps (low height, max speed) – 3x5
Day 2: Lateral Quickness + Core Stability
Lateral Cone Hops – 3x20 sec
Defensive Slides (Cone Drill) – 5 sets x 15m
Zig-Zag Cone Drill – 3 sets, focus on body control
Side Plank with Reach Under – 3x10 each side
Dead Bug or Stability Ball Rollouts – 3x12
Day 4: Reaction + Change of Direction + Plyos
Mirror Drill (Partner or Coach cues) – 5 rounds x 20 sec
Tennis Ball Drop & Catch – 3x10 per side
5-10-5 Shuttle Drill – 3 sets
T-Drill or X-Drill (with basketball) – 3x
Depth Jumps to Sprint – 3x3
Single Leg Bounds (linear + lateral) – 3x10m
Day 5: Full Court Conditioning + Game-Like Agility
Baseline to baseline sprints (basketball in hand) – 6x
3-cone into pull-up jumper – 5 rounds each side
Zigzag dribble into finish (off both hands) – 3 sets
Pick & roll reaction (coach/random cue) – 4x
Conditioning: 17s (sideline to sideline x17 in under 1 min) – 2x
🧊 Cool-Down (10 min)
Light jog + walking
Static stretches (hip flexors, calves, quads, hamstrings)
Foam rolling
📅 Progressions (every 2–3 weeks):
Increase resistance (weight or resistance bands)
Add complexity (reaction cues, change direction mid-drill)
Reduce rest times (build anaerobic capacity)