Basketball Conditioning Program
Enhance your on-court performance with this program focused on explosive power, agility, and endurance specific to basketball.
3 days a week · 8 weeks · Intermediate · day 1 free, the rest with Pro
Day 1 - Power & Agility — Explosiveness and quick changes of direction
- Box Jumps: 4 × 5-8, rest 90s
- Broad Jumps: 3 × 6-10, rest 90s
- Lateral Bounds: 3 × 8-10 (each side), rest 1 min
- Cone Drills (e.g., T-Drill): 5 × 3-5 reps, rest 1 min (Focus on sharp cuts.)
- Plyometric Push Ups: 3 × Max reps, rest 1 min
Day 2 - Strength & Core — Overall strength for shooting, jumping, and defending
6 exercises (Pro).
Day 3 - Conditioning & Endurance — Sustained high-intensity effort and recovery
4 exercises (Pro).
Run day 1 with no account