Basketball Conditioning Workout

Sep 28, 2018 | Workouts

Man dribbling a basketball on an indoor court

By Andrew Johnson, Renaissance ClubSport Walnut Creek Personal Trainer

Basketball season gets back into full swing this month. To celebrate, October’s Workout of the Month is all about helping you improve your conditioning on the court. This workout focuses on developing aerobic endurance and also mixes in strength training and agility, honing in on the muscles used the most when playing ball – legs, shoulders, chest, and core – to make you the go-to person on your squad. Add this workout to your regular training routine and see how your overall game improves.

The Workout

Basketball Squat Jumps

3 sets of 10-15 reps

Alternating Basketball Push-ups

3 sets of 10-12 reps

Plyo Lunges with Basketball Figure 8’s

3 sets of 30 seconds

Basketball Plank

3 sets of 30-90 seconds

4-Cone Box Shuffle

3 sets of 3 times around

Resistance Band Defensive Slides

3 sets 10-15 slides in both directions

Basketball Hurdle Hops

3-5 sets of hurdle hops

Stability Ball Toe Taps

3 sets of 30-60 seconds


Meet Andrew Johnson

Andrew Johnson grew up as a competitive athlete specializing in basketball and football. Following his passion for athletics and helping others, Andrew spent several years coaching youth basketball before he decided to focus his career on athletic training, weight loss, and strength and conditioning. He enjoys working with all levels of clients and is results-oriented. Andrew also runs specialty basketball camps and tournaments at Renaissance ClubSport Walnut Creek.


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