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10 Basketball Workout Plans for at Home and Gym

basketball workout plans

If you’ve been playing basketball for a while, you already know this — talent alone doesn’t win games; consistent training does. As someone who has spent years designing basketball workout plans for players of all levels, I can assure you that the right mix of strength, agility, and skill-focused drills can take your game to the next level.

According to the American Council on Exercise, basketball players can burn anywhere between 500–750 calories per hour, making it one of the most physically demanding sports.

But it’s not just about stamina — basketball requires explosive speed, sharp coordination, and strong endurance.

In this article, I’ll share 11 basketball workout plans you can do both at home and in the gym, along with the best exercises for basketball performance, complete with the benefits of each.

Why Basketball Workout Plans Matter

Basketball is a high-intensity, stop-and-go sport. Every jump shot, sprint, and quick pivot demands a combination of:

  • Muscular strength for rebounding and defending

  • Agility for quick direction changes

  • Explosiveness for jumps and sprints

  • Endurance to maintain performance throughout the game

A structured basketball workout plan ensures you’re training all these aspects systematically.

Without one, you risk unbalanced development — for example, great dribbling skills but poor stamina, or powerful legs but weak core stability.

At-Home Basketball Workout Plans (No Equipment Needed)

Plan 1: Full-Body Strength & Endurance

Bodyweight squats - Basketball Workout Plans
Bodyweight squats (3×15)
Lunges - Basketball Workout Plans
Lunges (3×12/leg)
Push-ups - Basketball Workout Plans
Push-ups (3×15)
Planks - Basketball Workout Plans
Planks (3×45 sec)
Burpees - Basketball Workout Plans
Burpees (3×10)
  • Benefits: Builds overall strength, improves muscle endurance, and boosts cardiovascular health.

     

  • Fact: Squats can increase lower-body power, which is essential for vertical jumps and rebounding.

Plan 2: Agility & Speed Drills

ladder drills vector - Basketball Workout Plans
Ladder drills
side shuffles - Basketball Workout Plans
Side shuffles (3×20 sec)
side shuffles - Basketball Workout Plans
Planks (3×45 sec)
  • Benefits: Improves footwork, helps in quick transitions, and enhances defensive movement.

     

  • Fact: NBA players average over 100 changes in movement direction in a single game — agility is non-negotiable.

Plan 3: Skill-Focused Shooting Practice

Wall passes - Basketball Workout Plans
Wall passes (3×20)
form shooting - Basketball Workout Plans
Form shooting (50 reps)
dribble variations (crossover, behind-the-back, in-and-out) - Basketball Workout Plans
Dribble variations
  • Benefits: Improves shooting mechanics and ball-handling under pressure.

  • Fact: Practicing form shooting daily can increase accuracy by up to 15% over a season.

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Plan 4: Core Strength for Stability

Russian twists (3×20)
Russian twists (3×20)
mountain climbers (3×30 sec)
Mountain climbers (3×30 sec)
side planks (3×30 sec each)
Side planks (3×30 sec each)
  • Benefits: A strong core helps maintain balance during contact plays and improves shot consistency.

  • Fact: The core transfers power between upper and lower body — crucial for jump shots and passes.

Plan 5: Cardio & Stamina Booster

Jump rope (5×1 min)
Jump rope (5×1 min)
sprint intervals (8×20 m)
Sprint intervals (8×20 m)
shuttle runs (5×)
Shuttle runs (5×)
  • Benefits: Improves endurance, keeps energy levels high throughout the game.

  • Fact: Elite basketball players maintain an average heart rate of 85% of their maximum during games — stamina is everything.
Ladder drills
Ladder drills
high knees (3×30 sec)
High knees (3×30 sec)
side shuffles (3×20 sec)
Side shuffles (3×20 sec)
Planks (3×45 sec)
Planks (3×45 sec)
Burpees (3×10)
Burpees (3×10)
  • Benefits: Builds overall strength, improves muscle endurance, and boosts cardiovascular health.
  • Fact: Squats can increase lower-body power, which is essential for vertical jumps and rebounding.
Read our Blog on: How Basketball Is Played | The Ultimate Beginner’s Guide 2025

Gym Basketball Workout Plans

Plan 6: Strength Training for Explosiveness

Barbell squats - Basketball Workout Plans
Barbell squats (4×8)
deadlifts - Basketball Workout Plans
Deadlifts (4×8)
bench press - Basketball Workout Plans
Bench press (3×10)
  • Benefits: Builds raw power for faster sprints and higher jumps.

     

  • Fact: Studies show strength training can increase sprint speed by 5–7% in basketball athletes.

Plan 7: Plyometric Power Session

Barbell squats (4×8)
Box jumps (3×10)
deadlifts (4×8)
Medicine ball slams (3×15)
bench press (3×10)
Jump squats (3×12)
  • Benefits: Improves explosive power, essential for dunks and fast starts
  • Fact: Plyometric training can improve vertical jump height by up to 8 cm in 8 weeks

Plan 8: Advanced Agility & Footwork Drills

Barbell squats (4×8)
Ladder work
Cone drill
Cone drills
resistance band drill
Resistance band sprints
  • Benefits: Enhances reaction time and defensive quickness.
  • Fact: Defensive players with better footwork can reduce opponent scoring chances by 20–30%.

Plan 9: Upper Body Power for Passing & Shooting

Overhead Press
Overhead press (3×12)
seated rows (3×12)
Seated rows (3×12)
chest fly (3×12)
Chest fly (3×12)
  • Benefits: Builds arm and shoulder strength for long passes and powerful shots.
  • Fact: Stronger upper body reduces fatigue in shooting late in games.

Plan 10: Conditioning Circuit

Rowing Machine
Rowing machine (3 min)
battle ropes (3×30 sec)
Battle ropes (3×30 sec)
sled pushes (5×20 m)
Sled pushes (5×20 m)
  • Benefits:Improves full-body endurance and anaerobic capacity.

  • Fact: Conditioning drills help players maintain peak performance for the final quarter, where many games are won or lost.

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Tips for Maximising Your Basketball Workout Plans

  • Stick to a 3–5 day training schedule.

  • Focus on quality over quantity — good form prevents injuries.

  • Keep track of progress using a journal or app.

  • Hydrate and fuel your body with balanced nutrition.

Common Mistakes to Avoid in Basketball Workout Plans

  • Skipping warm-ups or cool-downs.

  • Training too hard without rest days.

  • Neglecting skills practice in favor of just gym workouts

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Conclusion

Basketball greatness isn’t built overnight — it’s built workout by workout. By following these basketball workout plans and incorporating the right exercises for basketball, you’ll develop the strength, agility, and endurance you need to dominate on the court.

FAQs

What are the best exercises for basketball beginners?

Bodyweight squats, push-ups, jump rope, and basic dribbling drills are a great start.

Can I improve my BASKETBALL vertical jump at home?

Yes, with plyometric exercises like jump squats, box jumps, and lunges.

How many times a week should I train for basketball?

Ideally 3–5 times, with at least 1–2 rest days for recovery.

Is basketball better than gym workouts for height?

Absolutely — they improve strength, explosiveness, and injury resistance.

How long should a basketball workout last?

Most effective basketball workouts last 45–90 minutes, depending on whether you’re focusing on skills, strength, or conditioning.

What muscles are most important for basketball?

The legs (quads, hamstrings, calves) for jumping and sprinting, the core for balance, and the upper body (shoulders, chest, arms) for shooting and passing.

Can I build basketball skills without a hoop?

Yes, you can work on dribbling, footwork, passing accuracy, and conditioning drills even without a hoop.

How can I prevent injuries while following basketball workout plans?

Always warm up properly, use correct form, avoid overtraining, and include mobility work in your routine.

Are home basketball workouts as effective as gym workouts?

Yes, especially if you follow structured drills. However, gym workouts allow for heavier strength training, which can boost performance further.

How quickly can I see results from a basketball workout plan?

With consistent training and proper recovery, most players notice improvements in 4–6 weeks

About the author

Basketball Coaching in Kolkata

Ajit Sharma

West Bengal National Coach (youth girl’s team)

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