Whether you play basketball competitively or just for fun, this basketball fitness program will help you with your game. This combination of strenth training and cardiovascular training is designed to help you run down the court and jump for that ball.

Warm-Up

5-10 minute walking, biking or jogging.

Perform Strength Training Routine

Perform each exercise with a 2-3 count. Count to 2 on the way up and 3 on the way down.

 

Legs

Perform one set of each exercise

	Exercise	Reps	Weight
	Seated Calf Raise	8-12
	Hip Adductors	8-12
	Hip Abductors	8-12
	Lying Leg Press	8-12

 

Chest

Perform one set of each exercise

	Exercise	Reps	Weight
	Bench Press	8-12

 

Back

Perform one set of each exercise

	Exercise	Reps	Weight
	Seated Row	8-12

 

Shoulders

Perform one set of each exercise

	Exercise	Reps	Weight
	Shoulder Press	8-12

 

Arms

Perform one set of each exercise

	Exercise	Reps	Weight
	Bicep Curls	8-12

 

Abdominal

Perform one set of each exercise

	Exercise	Reps	Weight
	Abdominal Crunch	8-12