Basketball Offseason At Home Workout For High School Or Junior High Players

Basketball Workout

The basketball offseason is an import time to rest nagging injuries. But also a chance to build strength and improve performance while others are taking it easy. Try our month-long offseason basketball workout design for High School players. Our weekly program requires very little gym equipment and can be done at home in under 30 minutes.

First, we will break things out by Monday, Tuesday, Wednesday(Vanity Day) Thursday and Friday. Rest up on the weekends and get back at it the next week.

Remember this is in addition to you practicing your game. Playing basketball and exercising for basketball use different movements and different muscles so they can go in tandem.

For a Basketball player, we want to focus on 3 aspects during the offseason. Cardio, legs(vert) and upper body strength. During the off-season, now is the time to pack on some muscle.

Equipment You Need

  • Pull Up Bar
  • Bands
  • Stop Watch
  • Dumbells

The Workout

2 min light run or walk for warm-up

Monday
Push: Push Ups 5 sets of 10
Pull: Pull Ups 5 sets of 5
Shoulder: Band Pull Apparts 3 sets 20
Arms: Band Curls 3 sets 20
Jump Tuck Burpee 3 sets of 30 seconds

Tuesday
Squat: Man Makers 3 sets of 10
Single Leg: Split Squat 3 sets of 10 on each leg
Back: Supermans with one 5 lbs dumbbell 3 sets of 15
Pick a core 3 sets of 30 seconds

Wednesday (Vanity Day)
4 minutes of Push Ups(Track the number of reps per week)
100 band curls (For Time: Beat your score each week)
100 band pull apparts (For Time: Beat your score each week)
2 minutes of Burpees (Track the number of reps per week)

Thursday
Push: Plyo Push Ups 8 sets of 5
Pull: Chin Ups 5 sets of 5
Shoulder: Underhand Band Pull Apparts 3 sets 20
Arms: Alternate DB Curls 3 sets 15
Jump Tuck Burpee 3 sets of 30 seconds

Friday
Squat: Goblet Squat 3 sets of 10
Single Leg: Statue Of Liberty Split Squat 3 sets of 8 on each leg
Back: Reverse Dumbbell Fly 5 lbs dumbbell 3 sets of 15
Pick a core 3 sets of 30 seconds

Pick a different core each workout;

Hollow Body Hold

Plank Up Downs

Bicycles

Sprinter Ups

About the author

Mark

Chief editor at Unique To You Nutrition, certified nutrition coach and personal trainer with SOLDIERFIT. Father to 6 kids and just as busy as you are.

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