Basketball Workouts: In-Season Workout Routine for Players
In-Season Basketball Workout
Improve your in-season basketball performance by maintaining all the athletic gains you made in the off-season using this 2-day full-body workout.
Workout Summary
| Main Goal | Sports Performance |
|---|---|
| Workout Type | Full Body |
| Training Level | Beginner |
| Program Duration | 20 weeks |
| Days Per Week | 2 |
| Time Per Workout | 30 minutes |
| Equipment Required | Rings, Bodyweight, Cables, Dumbbells, Exercise Ball, Medicine Ball |
| Target Gender | Male & Female |
Workout Description
This in-season workout routine is designed to help you maintain your strength and agility while playing basketball. It includes exercises that focus on injury prevention and overall performance.
In-Season Strength Training for Basketball Players
Basketball training is divided into three phases: Off-season, Pre-season, and In-season. The in-season phase focuses on maintaining the strength and power developed in the off-season while preventing injuries.
In-Season Basketball Workout Routine
Day 1: In-Season Full Body Basketball Workout
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Split Squat | 2 | 16 |
| Seated/Legged Hamstring Curls | 2 | 12-15 |
| Lateral Lunges | 2 | 12-15 |
| Pull-Ups | 2 | 10 |
| Push-Ups | 2 | 12-15 |
| Banded Face Pulls | 2 | 12-20 |
| Plank | 2 | To Failure |
Day 2: In-Season Full Body Basketball Workout
| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squat | 2 | 16 |
| Exercise Ball Leg Curl | 2 | 12-15 |
| One Leg Dumbbell Calf Raise | 2 | 12-15 |
| Hip Abductor | 2 | 12-15 |
| Cable Row | 2 | 12 |
| Standing Dumbbell Press | 2 | 12 |
| Bicep Curl | 2 | 12 |
| Plank | 2 | To Failure |
| Med Ball Woodchoppers | 2 | 16 |
2 Day Basketball In-Season Workout Overview
As mentioned, in-season basketball workouts are going to be shorter and with a less weekly volume. Weight selection is going to be highly dependent on the athlete. The key to the program is to use the same exercises as the in-season workouts, but with less volume and frequency to ensure you maintain the strength and power you built in the off-season.