Home » Strength Training for Basketball Players: Key Exercises and Techniques

Strength Training for Basketball Players: Key Exercises and Techniques

If you want to enhance your basketball skills, you aim to excel in shooting, nail that 3-point shot, snatch more rebounds in traffic, increase your jumping ability, and boost your speed. You’ve probably heard that basketball weightlifting workouts can help you achieve all that. But here’s the hitch: you’re not entirely sure which exercises you should be doing. Here are effective exercises for a basketball player.

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Best Exercises for Training for Basketball Players

#1 Alternating Dumbbell Press

One of the top basketball workouts involves lying face-up on a bench, placing your hands towards your thighs, and holding dumbbells at your outer shoulders. Raise the dumbbells to your chest, and lower one dumbbell to touch the outside of your shoulder while keeping your arm straight, and then press it back up. Push both hands harder at the peak, as if you are trying to punch through the roof. Repeat the movement with the opposite arm.

#2 Trap Bar Deadlift

One of the most effective exercises for improving strength across your entire body is including deadlifts (as well as their variations) in your routine. Deadlifts primarily target the “posterior chain” muscles, which include the hamstrings, glutes, and back, that play a crucial role in speed and strength.

You can also incorporate conventional deadlifts and sumo deadlifts into your training. However, it is recommended to begin with the trap bar deadlift as it is the easiest to learn and master. Starting with the trap bar first will help you build a strong foundation before transitioning to a straight barbell.

#3 Bench Press

You can achieve significant chest, shoulder, and triceps development with the Bench Press. This exercise engages your entire body. Remember to maintain control and focus on the movement rather than the weight on the bar. Keep your torso and shoulders balanced and controlled throughout.

By the way, try watching NBA League players and their training. Fortunately, now there is information about this, albeit fragmentary. When you watch your next game, try to watch the players’ movements and think about which muscles are involved and what exercises can be used to improve that movement. By the way, to watch sports matches freely, use the best VPN for NBA League Pass from a trusted developer. It easily bypasses regional restrictions and power outages. 

#4 Pull-ups

To enhance the performance of your lats, back, shoulders, and wrists, incorporate pull-ups into your workout routine. This exercise, similar to jump shots, requires the same level of effort and engages the same muscles. Hang from a bar with an overhand or reverse grip, pull your shoulder blades back and down, and lift your body up. After each repetition, return to the fully extended position to improve your jump shot.

#5 Squats

You should definitely try incorporating squats into your workout routine! They’re an amazing exercise that not only strengthens your quads but also targets your hamstrings and glutes if performed with proper form. As you progress, I recommend starting with goblet squats before moving on to more advanced options like back squats or front squats.

#6 Bent Over Reverse Fly

Stand with your feet positioned about hip-width apart. Hold a dumbbell in each hand. Bend forward at the waist with a slight knee bend. Gradually raise your arms up and outward, as if you were attempting to fly. Take a pause, then lower back down. Repeat this exercise for 10-12 repetitions and perform 2-3 sets.

#7 Romanian Deadlift

To excel in basketball, you must emphasize explosive jumping moves. This requires hinging from the hips, rather than relying solely on your knees. To strengthen your hamstrings, glutes, and back, Romanian deadlifts are highly recommended. To perform them correctly, stand with your feet shoulder-width apart, holding a dumbbell on each side. Your weight should be focused on the back half of your feet. Shift your hips back and lower the dumbbells as far as you can while keeping your back straight. Aim for a continuous set of 10 repetitions.

#8 Power Jerk

The power jerk is an exercise that can help you, as a basketball player, develop essential qualities. This dynamic movement has a significant impact on increasing athleticism and enhancing performance on the court.

To perform the power jerk, compress the weight on your back and explosively thrust it upward to lift it above your head. By training your body to generate and transfer energy efficiently, the forceful nature of the power jerk enhances your ability to make quick, powerful movements during gameplay.

#9 High Hang Power Clean

To take your basketball game to the next level, you need to focus on building strength, agility, and coordination. The high hang power clean is an excellent exercise that can help you achieve these goals.


When your muscles are ready and eager to go, it’s time for skill training. Wondering how? It’s simple – get yourself an indoor basketball hoop and a basketball. Start with familiar drills as a warm-up. Then, challenge yourself with more difficult ones to push your limits. Remember to step out of your comfort zone for optimal results. Lastly, focus on timing, as it’s your speed and accuracy that will give you an advantage.

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