There may be dozens of methodologies and techniques, but we can all agree on the fact that basketball strength training is crucial to being a successful athlete. Strength training does increase endurance, power, and of course, muscle strength, but it also serves another valuable purpose, prevention. The main goal of a basketball strength training regime is to make the body more resistant to injury. Proper training will decrease the likelihood of injury and also reduce the severity. It makes sense that the better the foundation the less likely it is to crumble.
As vital as strength training is in basketball, it is often undervalued. Many players will only work on strength training during the off-season, following programs that focus more on technical skill and agility once the regular season begins. Neglecting this component can actually hurt both the individual and team as a whole. Strength is an asset that can quickly diminish, which is why incorporating basketball strength training drills before and during playing season is crucial. If you dedicate yourself to building your strength during the summer, you want to maintain it throughout the regular season.
The top pro coaches and trainers always make sure that their player development programs include a strength training component. We have pulled together 5 of the best basketball strength training drills from experts that work with athletes every day. Keep in mind that these are just a few of the drills that help with basketball strength training. As long as the program puts time efficiency, safety, and variable levels of intensity at the forefront, it will be beneficial to a player’s strength.
Benefits: Builds explosive power in each leg, valuable for layups etc.
Sets/Reps: Perform 3 sets of 10 repetitions on each leg.
Recommended by Andrew Meyers, Certified Personal Trainer
Benefits: Power and variable strength, both of which are essential to driving the ball to the basket.
Sets/Reps: 3–6 sets of 6–8 jumps
Recommended by Lachlan Penfold, Former Head of Performance for the Golden State Warriors
Benefits: Practices change of pace, back door cut, and being able to score while fatigued.
Sets/Reps: You should perform five times on each side, as quickly as possible.
Recommended by Ramon Williams, Certified Strength and Conditioning Specialist
Benefits: Improves balance, agility, and strength.
Sets/Reps: 1x6 (down and back = 1 rep)
Recommended by Andreu Swasey, Head Strength Coach at University of Miami
Benefits: An essential exercise for basketball strength training. Improves lower body strength to move quickly and explosively.
Sets/Reps: 3–5 sets of 4–6 reps
Recommended by Lachlan Penfold, Former Head of Performance for the Golden State Warriors