The Beginner’s Guide to Strength Training for Basketball Players
NYC’s Youth Basketball season is right around the corner. But as any great coach will tell you, the work to have a successful season starts right now. While there will be plenty of time for you to showcase your skills, getting in shape and training in the gym is critical to your success on the court.
From point guards with killer crossovers to centers who dominate the glass, developing strength, conditioning, agility, and flexibility is key no matter what your role is. Whether you’re jumping for a block, boxing out for a rebound, or getting the lift you need for every jump shot, your gym work shows up at every moment in the court.
Fortunately, Asphalt Green Basketball and Asphalt Green Fitness is home to some of the most trusted experts in athletic development. Check out their collaborative workout to make sure you can cross-over the competition this winter in your basketball program.
Sample Workout for Basketball Players
Trap Bar Deadlift — 4×6
Targets: Quads, glutes, and hamstrings
The trap bar deadlift builds explosive lower-body power for rebounding and dunking, while strengthening the posterior chain to improve sprint speed.
- Stand inside the trap bar with feet hip-width apart.
- Grip the handles, brace your core, and drive through your legs to stand tall.
- Lower the bar under control, keeping your back flat.
Lateral Lunges — 3×10 (each side)
Targets: Quads, glutes, and adductors
Basketball demands side-to-side agility for defense and cutting off the ball. Lateral Lunges build hip mobility and strength to improve defensive slides and change of direction.
- Step out wide to the side, bending one knee while keeping the other leg straight.
- Push your hips back as you lower into the lunge.
- Drive through your bent leg to return to standing.
PRO TIP: Make sure your hip, knee and ankle are all stacked in line on the lunging leg.
Box Jumps — 4×6
Targets: Quads, glutes, calves, and core
Got hops? Your vertical can determine your ability to rebound, block shots, and finish at the rim. Box jumps train explosive power while reinforcing safe landing mechanics.
- Stand in front of a sturdy box with feet shoulder-width apart.
- Swing your arms and jump explosively, landing softly on the box.
- Step down carefully and reset between reps.
Pull-Ups — 3×8
Targets: Lats, biceps, and core
Upper-body strength helps basketball players finish through contact, protect the ball, and maintain control when driving. Pull-ups build back and arm strength while engaging the core.
- Grip the bar with palms facing away, hands slightly wider than shoulders.
- Pull your chest toward the bar by driving elbows down.
- Lower with control until arms are fully extended.
Build a Custom Work Out Routine with AG Fitness!
The first question to ask before entering a gym is “what are you training for?” especially if you’re an athlete.
From soccer to swimming and endurance training or injury recovery, our AG Fitness team works with athletes and fitness enthusiasts to build a gameplan to reach your goals.
See how you can make the most of workouts like this one and build a full routine to support your athletic journey.
