10 Best Exercises for Basketball Players

As a professional basketball player who’s played all over the world, I can tell you firsthand that the game demands a lot from your body. 

Strength, speed, agility, and endurance are critical aspects that can make the difference between a good player and a great one. 

That’s why strength and conditioning are so integral to basketball, as they help players enhance these physical attributes and perform at their best. 

In this article, I’ll share the 10 best exercises for basketball players that I’ve incorporated into my training regimen over the years, which have significantly improved my full-body strength and athleticism. 

The Physical Demands of Basketball 

Basketball is a high-intensity, intermittent sport requiring a blend of both anaerobic and aerobic fitness.  

As players, we frequently switch from short, intense bouts of activity, like sprinting or jumping, to lower-intensity activities or rest periods.  

The physical demands of the game are diverse, as sprinting, jumping, changing direction quickly, shooting, and rebounding all tax different parts of the body and energy systems.  

Due to my understanding of the different physical demands of a basketball game, the strength and conditioning exercises I’ll discuss later in this article are designed to enhance these aspects of physical performance. 

Importance of Strength Training for Basketball Players 

Strength training is a non-negotiable aspect of a basketball player’s regimen. 

It contributes to muscle power, endurance, and injury prevention, all of which are crucial for performance on the court. 

As a professional athlete, I’ve seen firsthand how a solid strength training routine can enhance agility, speed, and jumping ability, giving you that competitive edge. 

Role of Strength Training in Injury Prevention 

Beyond performance enhancement, strength training plays a crucial role in injury prevention.  

Common basketball injuries include ankle sprains, back injuries, Jumper’s Knee, other knee injuries, and overuse injuries. 

A comprehensive strength training program can help reduce the risk of these injuries by improving muscular strength, joint stability, and body mechanics.

Especially when you consider how long a basketball game is and how demanding a basketball season is, it becomes apparent that strength training is critical to develop an injury-proof body.

But remember, correct form and technique are paramount in strength training as they ensure the safety and effectiveness of your training sessions. 

Importance of Explosive Exercises for Basketball Players 

Explosive exercises, or plyometrics, are just as vital.  

They work on your fast-twitch muscle fibers, which are responsible for quick and powerful movements in basketball, such as sprinting and jumping. 

Incorporating plyometric exercises into my routine has greatly enhanced my on-court explosiveness, providing an advantage in numerous on-court situations. 

Top 10 Basketball-Specific Exercises 

Although there are tons of options to choose from, in my opinion, these are the 10 best exercises for basketball players:

1.) Trap Bar Deadlift 

The trap-bar deadlift is a fantastic exercise that develops lower body strength and power, making it an ideal choice for basketball players requiring strong and explosive court movements.  

This exercise primarily targets the glutes, quadriceps, and hamstrings while also engaging your core, back, and grip strength. 

Unlike the traditional barbell deadlift, the trap-bar deadlift uses a unique hexagonal or diamond-shaped bar (the “trap bar”), which you stand inside.  

This design allows for a more upright posture, reducing stress on the lower back and making it safer and more accessible for many people. 

Here’s how to do a trap-bar deadlift: 

• Starting Position: Stand inside the trap bar with your feet hip-width apart. Position your feet directly under your hips, and point your toes straight ahead or slightly outward. 
• Grip the Bar: Bend at your hips and knees to lower your body and grasp the trap bar handles. Your hands should be about shoulder-width apart. Keep your chest up and your back straight, and look forward rather than down at the ground. 
• Lift the Bar: Push through your heels to stand up, straightening your hips and knees simultaneously. Keep the bar close to your body, and maintain a straight back throughout the lift. At the top of the movement, you should be standing tall with the trap bar at your hips. 
• Lower the Bar: Reverse the motion by pushing your hips back, and bending your knees to lower the bar back to the ground. Aim to control the descent rather than letting the weights drop quickly. This completes one repetition. 

The trap-bar deadlift is particularly effective for enhancing explosive movements like jumping and sprinting in basketball.  

It trains the same muscle groups and movements used when leaping for a rebound or accelerating down the court. 

Progressions and Regressions 

To make the trap-bar deadlift more challenging (progression), you can start by increasing the weight on the bar.

It’s important to do this gradually and ensure that you can maintain good form with the increased weight.

Additionally, I like recoomending a “power shurg” a the top of the deadlift, which makes it more of a power exercise instead of an exercise for raw strength. Here’s an example:

Another progression could be to slow down the lowering phase of the exercise, increasing the time your muscles are under tension.

As a last progression, I like to combine a trap bar deadlift with a type of plyometric exercise, such as maximum vertical jumps or box jumps. By combining these two exercises back to back, you can build muscle, develop strength, and increase your vertical jump.

For those who find the standard trap-bar deadlift too demanding or are new to the exercise (regression), you can decrease the weight or even practice the movement with just the bar.

Another option is to raise the starting position of the bar by placing the weights on blocks or platforms, reducing the range of motion. 

As with any exercise, it’s crucial to perform the trap-bar deadlift with good form to prevent injury. Always warm up before starting your workout, and cool down afterwards. Consult with a trainer or fitness professional if you’re unsure about your technique. 

2.) Jump Squats 

Jump squats are a dynamic exercise that combines strength training and plyometrics, making them an ideal workout for basketball players and other athletes who require both strength and power. 

This exercise primarily targets the glutes, quadriceps, hamstrings, and calves, while also engaging your core muscles for stability. 

Here’s how to do a jump squat: 

• Starting Position: Stand upright with your feet shoulder-width apart. Your toes should be pointing straight ahead or slightly outward. Keep your hands by your sides or clasped in front of your chest. 
• Squat Down: Begin by performing a regular squat. Bend at the hips and knees, lowering your body as if you’re sitting back into a chair. Keep your chest up, back straight, and ensure your knees don’t cave inward or go beyond your toes. 
• Jump Up: From the bottom of the squat position, push through your heels and explode upwards into a jump. Your arms can swing naturally to help with momentum. Try to jump as high as you can while maintaining control. 
• Land Safely: Land softly and quietly on the balls of your feet, absorbing the impact by immediately bending your knees and sinking back into the squat position. This is one repetition. 

Jump squats can enhance your explosive power, helping you jump higher and move more quickly on the court.

Additionally, they can improve your balance, agility, and coordination, all of which are crucial for basketball performance. 

Progressions and Regressions 

To make the jump squat more challenging (progression), you can hold a medicine ball or dumbbells while performing the exercise, or you could increase the height of your jump.

Alternatively, you could try performing jump squats with a single leg for an even greater challenge. 

For those who find the standard jump squat too demanding or are new to the exercise (regression), you can start with bodyweight squats or half squats without the jump.

As your strength and fitness improve, you can gradually introduce the jumping component. 

Remember, it’s important to perform jump squats with good form to prevent injury. As with any new exercise, start slow, focus on technique, and gradually increase intensity as your strength and conditioning improve.

3.) Goblet Squats 

Goblet squats are a versatile and beginner-friendly variation of the traditional squat that primarily targets the quadriceps, glutes, and hamstrings.

By holding a kettlebell or dumbbell at your chest, the goblet squat also activates the muscles of your upper body and core, offering a full-body workout.

The exercise is named “goblet squat” because of the way you hold the weight in front of your chest, much like you would hold a large goblet. 

The goblet squat is particularly beneficial for basketball players, as it not only strengthens the lower body but also improves balance, stability, and posture.

This can enhance your ability to maintain a strong base while playing defense, rebounding, or making quick direction changes on the court. 

Here’s how to do a goblet squat: 

• Starting Position: Stand with your feet slightly wider than hip-width apart, toes pointing slightly outwards. Hold a kettlebell or a dumbbell at chest height. Grip the weight with both hands, elbows pointing downwards. 
• Squat Down: Push your hips back and bend your knees to lower into a squat. Keep your chest up, back straight, and knees tracking over your toes. Lower down until your thighs are at least parallel to the floor. 
• Stand Up: Push through your heels to stand back up, straightening your hips and knees. Keep the weight steady at your chest throughout the movement. 
• Repeat: Perform the desired number of repetitions while maintaining good form. 

Progressions and Regressions 

For a more challenging version of the goblet squat (progression), you can increase the weight of the kettlebell or dumbbell.

Another progression could be to slow down the descent phase of the exercise, increasing the time under tension for your muscles. 

If you find the standard goblet squat too demanding or if you’re new to the exercise (regression), you can use a lighter weight or even perform the movement without any weight at all.

You could also reduce the depth of the squat until you build enough strength and mobility to perform a full squat. 

As with all exercises, it’s essential to perform goblet squats with proper form to maximize effectiveness and prevent injury.

4.) Single Leg Deadlift 

Single leg deadlifts are an excellent unilateral exercise that promotes lower body strength and balance, while also targeting the muscles of the posterior chain, such as the glutes, hamstrings, and lower back.

Single-leg exercises like this one are crucial for athletes, as they help to address and correct any imbalances between the left and right side of the body. For basketball players, this can lead to improved overall performance and a reduced risk of injury. 

Performing single leg deadlifts correctly can also enhance proprioception, which is the body’s ability to perceive its own position in space.

This is especially important in basketball where balance, spatial awareness, and coordination are key. 

Here’s how to perform a single leg deadlift: 

• Starting Position: Stand tall with your feet hip-width apart. Shift your weight onto one foot, keeping the other foot slightly off the ground. 
• Lowering Phase: Keeping a slight bend in your standing knee, begin to hinge at the hips, pushing them backward while lowering your chest towards the floor. The non-standing leg should extend straight behind you, in line with your body. Your back should remain neutral throughout the movement. You can extend your arms out in front of you for balance or hold a weight in your hands for added resistance. 
• Rising Phase: Push through the heel of your standing foot and engage your glutes and hamstrings to pull your body back to the starting position. Keep your core engaged throughout the movement to help maintain balance. 
• Repeat: Perform the desired number of repetitions on one leg, then switch to the other leg. 

Progressions and Regressions 

To make the single leg deadlift more challenging (progression), you can hold a kettlebell or dumbbell in the opposite hand of the standing leg.

Another option is to perform the exercise on a slightly unstable surface, like a BOSU ball, to further challenge your balance and stability. 

If you find the standard single leg deadlift too difficult or if you’re new to the exercise (regression), you can start by doing it without any weights.

You could also allow the toes of your non-standing foot to lightly touch the ground behind you for added stability. 

As always, it’s crucial to maintain proper form throughout the exercise to maximize its effectiveness and reduce the risk of injury. If you’re unsure about your technique, consider consulting with a fitness professional. 

5.) Step Ups 

Step-ups are a superb unilateral exercise that enhances lower body strength and balance.

They primarily target the quadriceps, glutes, and hamstrings, mirroring the action of climbing stairs or stepping onto an elevated surface.

Unilateral exercises like this are essential for athletes, as they help to identify and rectify any imbalances between the left and right side of the body, which can lead to improved overall performance and a reduced risk of injury on the basketball court. 

Here’s how to perform a step up: 

• Starting Position: Stand tall in front of a step or bench. The height of the platform should be tailored to your fitness level and comfort – knee level is a good starting point. 
• Ascending Phase: Place your right foot entirely on the step, making sure your whole foot from heel to toes is secure. Push through your right heel, engaging your glutes and quads, to elevate your body until your right leg is straight. As an added challenge, you can raise your left knee to hip height once your right leg is fully extended. 
• Descending Phase: Carefully lower your left foot back to the ground, followed by your right foot. This completes one repetition. 
• Repeat: Perform the desired number of repetitions with the right foot leading, then switch to lead with the left foot. 

Progressions and Regressions 

To make the step ups more challenging (progression), you can hold a kettlebell or dumbbell in each hand.

Another option is to increase the height of the step or bench, which will demand greater strength and flexibility. 

As an alternative, you can try lateral step ups, which require slightly more balance and coordination.

If you master traditional step-ups, you can try explosive step-ups, which are one of my favorite exercises for single-leg jumping power.

If you find the standard step up too difficult or if you’re new to the exercise (regression), you can start by using a lower step or bench. You could also perform the movement more slowly to ensure stability and control. 

Proper form is crucial throughout this exercise to maximize its effectiveness and minimize the risk of injury. If you’re unsure about your technique, consider consulting with a fitness professional. 

Step ups are exceptionally functional and beneficial for basketball players, as they mimic movements frequently used in games, like jumping for a rebound or sprinting up the court.

Incorporating step ups into your training routine can enhance your ability to make quick changes of direction during a game, such as pivoting or sidestepping an opponent.

This exercise, with its focus on lower body strength and balance, is an invaluable component of a comprehensive basketball training program. 

6.) Cossack Squat 

Cossack squats are an outstanding unilateral exercise that promotes lower body strength and flexibility, with a specific focus on the hips, quads, hamstrings, and glutes. Additionally, they enhance hip mobility, leg flexibility, and balance.

Unilateral exercises like this are vital for athletes, as they help to identify and rectify any imbalances between the left and right side of the body, contributing to enhanced overall performance and a reduced risk of injury on the basketball court. 

Here’s how to perform a Cossack squat: 

• Starting Position: Stand tall with your feet notably wider than shoulder-width apart, your toes may point slightly outward. 
• Lowering Phase: Shift your weight to your right leg, bending your right knee and pushing your hips back as though performing a one-sided squat. Your objective should be to get your right thigh parallel to the ground. As you descend into the squat, your left leg should remain straight, with your toes pointing upward. This might initially be challenging, but with practice and improved flexibility, it becomes more manageable. 
• Posture: Ensure that your chest remains upright and your right knee doesn’t collapse inward. You can extend your arms in front of you for balance if necessary. 
• Rising Phase: Push through your right foot to return to the starting position. 
• Repeat: Perform the movement on the left side. This completes one repetition. 

Progressions and Regressions 

To make the Cossack squat more challenging (progression), you can hold a kettlebell or dumbbell in front of your chest.

Another option is to deepen the squat, which will demand greater strength and flexibility. 

If you find the standard Cossack squat too difficult or if you’re new to the exercise (regression), you can start by not going as deep in the squat or by starting with lateral lunges, which are similar but require less strength and control.

You could also perform the movement more slowly to ensure stability and control. 

Proper form is crucial throughout this exercise to maximize its effectiveness and minimize the risk of injury. If you’re unsure about your technique, consider consulting with a fitness professional. 

Cossack squats are particularly beneficial for basketball players as they reinforce the muscles involved in lateral movements and changes of direction, common in scenarios such as evading an opponent or rapidly switching from offense to defense.

Regularly incorporating this exercise into your training routine can increase your agility and ability to move swiftly from side to side, offering a significant advantage on the court. A

dditionally, the Cossack squat can help reduce the risk of injury by increasing joint flexibility and ensuring balanced strength across your lower body. 

7.) Pull-ups, Chin-ups, and Inverted Rows 

Pullups, chin-ups, and inverted rows are compound upper body exercises that target arm, shoulder, and back muscles while also promoting core stability.

These exercises are beneficial for basketball players as they can significantly improve shooting and passing strength and overall upper body control. 

Pull-ups & Chin-ups: 

For both exercises, begin by hanging from a bar with your arms fully extended. The difference lies in the grip.

For pull-ups, use an overhand grip (palms facing away from you) with hands wider than shoulder-width apart.

For chin-ups, use an underhand grip (palms facing towards you) with hands about shoulder-width apart. 

• Pull your body upwards until your chin is above the bar, engaging your back muscles.
• Lower yourself in a controlled manner until your arms are fully extended again.
• Aim for as many reps as you can manage with good form. 

Inverted Rows: 

Start by setting a bar in a rack to about waist height. Position yourself under the bar, grab it with an overhand grip, hands wider than shoulder-width apart. Hang beneath the bar with your body straight, heels on the ground, and arms fully extended. 

Pull your chest up to the bar, keeping your body straight. Lower your body in a controlled manner until your arms are fully extended again.

Aim for as many reps as you can manage with good form. 

Progression & Regressions 

To increase the challenge, add weight using a weighted vest or dip belt. 

If a full pullup or chin-up is too challenging, start with assisted versions or negative versions.

Assisted versions can be done using an assisted pullup machine or resistance bands, while negative versions involve focusing on the lowering phase of the movement. 

To make the inverted row exercise more challenging, lift your feet off the ground and extend your legs, placing your heels on an elevated surface like a bench or a box. 

If the standard inverted row is too difficult, you can adjust the height of the bar or bend your knees to make it easier. 

Remember, the key to these exercises is control and form, not speed.

Each movement should be performed with a focus on muscle engagement and maintaining proper alignment. Incorporating pullups, chin-ups, and inverted rows into your training routine can provide a significant boost to your upper body strength, improving your performance on the basketball court. 

8.) Pushups 

Pushups are a fundamental exercise that works the chest, shoulders, and triceps while engaging the core and lower back.

They are a staple in most fitness routines due to their versatility and the fact that they require no equipment.

This exercise can improve a player’s stability and control during shooting and defense by building upper body and core strength​.

• Begin in a high plank position with your palms flat on the ground, hands shoulder-width apart, shoulders stacked directly above your wrists, feet hip-width apart, and your body in a straight line from head to toe.
• Engage your core and make sure your neck and spine are neutral, not bending or arching. 
• Lower your body until your chest touches the floor or your elbows reach a 90-degree angle.
• Keep your elbows close to your body for more tricep engagement or flare them out to target your chest more.
• Push back up to the starting position while maintaining a strong core and a straight body line. 

Progressions & Regressions

Once you’re comfortable with regular pushups, you can try variations to increase the challenge.

These might include incline pushups (with your hands on an elevated surface), decline pushups (with your feet on an elevated surface), diamond pushups (with your hands close together), weighted pushups (with weight on your back), and plyometric pushups (pushing hard enough off the ground that your hands lift off). 

If regular pushups are too challenging, there are several ways to build up your strength.

You can start with wall pushups, then progress to incline pushups, and then knee pushups before trying the full version again. 

Remember, form is more important than quantity. It’s better to do fewer pushups with proper form than more pushups with poor form.

Also, while pushups are primarily an upper body exercise, they are also a full-body movement.

Engaging your core and maintaining a straight body line will make your pushups more effective and reduce the risk of injury. 

9.) Box Jumps

Box jumps are excellent for improving explosive power and plyometric ability.

Stand in front of a sturdy box or platform, bend into a quarter squat, then explode upward to jump onto the box.

This exercise can help players jump higher for rebounds and blocks. 

10.) Hang Cleans 

Hang cleans are an olympic lift that builds full-body power and coordination.

Begin with a barbell at your thighs, explode upward to shrug the barbell, then quickly drop under the bar to catch it at your shoulders.

This exercise is beneficial for the explosive movements required in basketball. 

Importance of a Good Warmup and Cooldown for Basketball Players

Remember, it’s essential to warm up before starting these exercises to prepare your body and reduce the risk of injury.

A well-designed dynamic warm-up increases blood flow, activates key muscle groups, and enhances flexibility, coordination, and mental focus. It also ensures joints and muscles are primed for explosive movements like jumping, sprinting, and lateral quickness.

Similarly, cooling down after a workout helps your body recover and reduces post-exercise stiffness.

Trust me, your body will thank you for it! 

Final Thoughts: How to Add The Best Exercises for Basketball Players to Your Training Routine 

This guide contains many of the best exercises for basketball players, but there are tons of other movements that I use and recommend for improving performance on the court.

Strength, power, balance, and endurance all play a role in becoming a great player, and the right training program can make a massive difference.

A few additional exercises I highly recommend include:

• Terminal Knee Extensions (TKEs): Essential for strengthening the vastus medialis oblique (VMO) muscle and improving knee stability, which can help prevent Jumper’s Knee and other common basketball-related knee issues.
• Bulgarian Split Squats: One of the absolute best exercises for single-leg strength and stability. They enhance lower-body power, help with knee health, and translate directly to the jumping and cutting motions used in basketball.
• Forearm Planks: A simple yet highly effective core exercise that improves stability and balance—key attributes for staying strong during contact and maintaining good defensive positioning.
• Medicine Ball Slams: A fantastic full-body explosive movement that builds upper-body power, core strength, and coordination—all of which are crucial for passing, rebounding, and overall athleticism.
• Sprints: One of the best ways to improve basketball-specific speed and endurance. Sprinting enhances explosiveness, accelerates reaction time, and builds the fast-twitch muscle fibers needed for quick transitions, fast breaks, and defensive movements.
• Kettlebell Swings: A powerful hip-dominant movement that improves explosive strength, core stability, and conditioning. Kettlebell swings develop posterior chain strength, which translates to better sprint speed, jumping ability, and overall power on the court.

If you’re serious about taking your game to the next level and want individualized coaching to maximize your strength and conditioning, check out my Athlete Advisor services.

I offer customized guidance to help you build an elite training program tailored to your needs.

Basketball is a demanding sport, and developing strength, power, and endurance is non-negotiable if you want to perform at your best.

Whether you start with the exercises in this guide or work with me for a more in-depth approach, making strength and conditioning a priority will help you stay injury-free and dominate on the court.