New Jersey Athletic Development
By Tim DiFrancesco, former head strength coach for the Los Angeles Lakers.
A preseason basketball workout program should prepare your body for the movement skills of the game—jumping, landing, acceleration and deceleration.
“You need to prepare your body to be fluid and able to execute those skills with repetition,” he says. “This will prepare your bones, tendons, ligaments and muscles for those types of actions, which you’ll be doing more and more of as you get into the season.”
“A lot of players come in and are more prepared to run a marathon than to play an acceleration-, deceleration-, jump- and landing-based sport with physical contact and short-burst energy system requirements,” he adds.
Preseason Basketball Workout
DiFrancesco’s plan features three workouts per week. These workouts should be done in the four weeks leading up to your season, and can be completed if you’re currently playing fall basketball or another sport.
Each workout is broken up into two tri-sets—a tri-set is essentially a superset with three exercises. The first exercise is a lower-body strength move, which is followed by a lower-body plyometric (except for Farmer’s Walks on Day 3). The tri-sets finish with an upper-body strength or core exercise. Many of the exercises are single-arm/leg or lateral moves to prepare your body for moving in multiple directions in a game.
Here’s how to use the plan:
– You’ll notice that each exercise has four rep prescriptions separated by a forward slash (3×6/8/10/12), which indicates the number of reps you’ll perform on Week 1, 2, 3 and 4. In this instance, you’d do 3 sets of 6 reps on Week 1, 3 sets of 8 reps on Week 2 and so on.
– Perform the exercises back to back to complete a set of the tri-set. Then work your way back through the exercises for another set, and once again for a third set.
– Moving through this with minimal rest between exercises will provide an excellent conditioning effect, but make sure to rest when needed to maintain proper exercise form.
– These workouts are fairly short but that’s all you need. If you stick to the plan as written, this is more than enough to challenge your body and make you a better athlete.
– Choose a weight that allows you to complete every rep for each set with perfect form. The goal here is quality reps to build a stronger and more durable body, not to get hurt attempting to lift a weight that’s far too heavy.
– Do the workouts on non-consecutive days to allow your muscles to recover between workouts.
– Finally, stay consistent!
1A) Barbell Rack Pulls – 3×6/8/10/12
1B) Broad Jump – 3×4/6/8/10
1C) Push-Up – 3×8/10/12/15
2A) Goblet Squat – 3×6/8/10/12
2B) Squat Jump – 3×4/6/8/10
2C) Chin-Up – 3×4/6/8/10
1A) Goblet Lateral Squat – 3×4/5/6/8 each side
1B) Skater Jump – 3×10/12/16/20
1C) Dumbbell Single-Arm Row – 3×8/10/12/15 each side
2A) Kettlebell Rear-Foot-Elevated Split Squat – 3×5/6/8/10 each side
2B) Split Squat Jumps – 3×4/6/8/10
2C) Dumbbell Incline Bench Press – 3×8/10/12/15
1A) Dumbbell Single-Leg RDL – 3×4/5/6/8 each side
1B) Bounding – 3×10/12/16/20
1C) Band/Cable Half-Kneeling Single-Arm V Row – 3×6/8/10/12 each side
2A) Dumbbell Hip Thrust – 3×8/10/12/15
2B) Farmer’s Walk – 3x10yd/15yd/20yd/30yd
2C) Squat Stance Pallof Press – 3×8/10/12/15 each side