In addition to training on the court, NBA players also work hard off the court. Strength training, drills working with resistance bands, and stretching are part of an elite star’s exercise routine.
The essential elements of a workout routine to keep NBA players in explosive playing shape include muscular and cardiovascular strength and a full range of motion.
Here’s an exercising routine with exercises praised – and used – by NBA players.
NBA workout routine
Warmup
Every good workout begins with a warmup. Here’s a suggested routine to get your body ready for exercise:
1. Skip or jog, forward and backward.
2. Carioca (to improve lateral movement, agility, and footwork). While you’re facing sideways, cross your trailing leg in front and then behind. Continue sideways.
3. Dynamic stretch for your hips or hamstrings (such as a half kneel rock, half kneel, or inchworm to cobra).
4. A balance exercise with your eyes closed (e.g., single leg balance exercises, static lunge while passing the ball between your hands).
5. Pushups (or another core exercise to work on core muscles as well as upper body strength).
The routine
Here is a selection of exercises to form the main part of your workout.
For all of these exercises, you’ll want to do 2-3 sets of 8-10 reps each.
Split stance sprinters
Here’s how you do it:
1. Set up four cones, spaced out one cone every ten yards.
2. Begin in a two-point stance, choosing one leg as the lead.
3. Lean forward, strike your back leg into the ground and punch forward with your leading leg.
4. Drive forward until your partner releases you at the second cone to sprint to the third cone. Decelerate through the fourth cone.
5. Do five reps with each leg as the lead.
Jump to pull-up
Here’s how you do it:
1. Put a box underneath a pull-up bar and stand on the box, with both hands on the pull-up bar.
2. Make sure both hands are just wider than shoulder-width apart.
3. Jump off the box and pull yourself up till your chin is above the bar. Lower yourself back down slowly.
4. Repeat as soon as you land.
Rotational club chops
Here’s how you do it:
1. Adjust the cable machine to the top position (or attach a resistance band to a similar position around a pole or another stationary object).
2. Stand in an athletic stance, with the cable machine to your left. Hold the rope attachment at your left shoulder.
3. Explosively rotate your trunk while driving the rope attachment towards your right hip.
4. Rotate slowly to come back to your starting position, then repeat for the number of reps before switching sides.
Rollouts
Here’s how you do it:
1. Kneel on the floor. Have a stability ball in front of you (within arm’s reach).
2. Put both hands on the ball in a loose fist. Rest your forearms on the ball, making sure your elbows are bent 90 degrees, and that your body stays in a straight line with your back flat.
3. Use your hands to roll the ball forward as your arms straighten. Do this slowly, keeping your gaze looking forward and your back straight.
4. Go out as far as you can till your chest touches the ball, and hold this extended position for a few seconds.
5. Reverse the movement slowly by bending your elbows, keeping your core muscles tight. Ensure you don’t drop your hips.
6. Repeat for the number of reps.
Cable resisted sprints
Here’s how you do it:
1. Put the resistance band cable (or a rope) around your waist, and have your partner hold the other end and stand behind you.
2. Pull the cable taut and then start sprinting as your partner moves slowly forward (staying behind you).
3. Continue for the desired distance.
Note: You can do these sprints backward, as well, with your partner standing facing you.
Cable resisted squats
Here’s how you do it:
1. Stand with both feet shoulder-width apart and parallel.
2. Hold the cables at your sides, and slowly squat, keeping your feet and your back straight.
3. Keep your chest up and your glutes tight. Your butt will come back as you go down.
4. Press up from your heels to come back up to your starting position, then repeat as needed.
Ball handle lunges
Here’s how you do it:
1. Get into a controlled lunge stance while holding the ball. Distribute your weight evenly on both feet. You don’t want to sink too low: a comfortable stance is perfect. Your feet should be pointing straight forward.
2. Practice passing the ball from one hand to the other in three moves: next to the lead leg (that’s one), then in front of the lead leg (that’s two), and then crossing between your legs (that’s three).
