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

Basketball Preseason Workout

The basketball season is right around the corner. Your days of sitting around playing video games and eating junk food are over. Time to get serious and get ahead of those trying to take your spot on the team.

Gain an edge by outworking thoughs who are not.  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(Cardio Day) Thursday and Friday. Rest up on the weekends and get back at it the next week.

Remember this is in addition to practicing your game.

For a Basketball player, we want to focus on 3 aspects during the preseason. Cardio, cardio, cardio, legs(vert), flexibility and upper body strength.

Equipment You Need

  • Pull Up Bar
  • Bands
  • Stop Watch
  • Stability Ball
  • Dumbells

The Workout

2 min light run or walk for warm-up

Push: Push Ups w/6 sec lower 3 sets of 10
Pull: Pull Ups w/3 sec lower 3 sets of 8
Shoulder: Military Press 3 sets 10
Arms: Zotman Curls 3 sets 10
2 minutes of Burpees

Single Leg: DB Split Squat 3 sets of 8 on each leg
Back: Bent Over DB Rows 3 sets of 12
Hips: Stability Ball Leg Curls 3 sets of 15
Pick a core 5 sets of 30 seconds
2 minutes of Burpees

Wednesday (Cardio Day)
Bear Crawls: 20 Feet, no rest
Plank Up Downs: 14 reps, no rest
Flutter Kicks: 50 alt. reps
Rest 2 minutes
Perform for 10 Rounds
50 Burpees
5 minute Run

Push: 1/2 Push Ups 3 sets of 20 – try to do them fast
Pull: Chin Ups w/3 sec lower 3 sets of 12
Shoulder: DB Clean And Press 3 sets 10
Arms: Underhand band pull apparts 3 sets 25
2 minutes of Burpees

Single Leg: Statue Of Liberty Split Squat 3 sets of 8 on each leg
Hips: Stability Ball Hip Raise
Arms: Band push downs 3 sets of 25
Pick a core 5 sets of 30 seconds
2 minutes of Burpees

Pick a different core each workout;

Hollow Body Hold

Plank Up Downs


Sprinter Ups

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