Basketball training

The Training Routine Of A Professional Basketball Player

Being a professional basketball player is tough. It takes hours of practice, dedication, and athleticism to be the best in the league. And when you are preparing for games or practices. Your basketball training routine can make all the difference in how well you perform on game day. This blog post will explore what pro basketball players train and how they do it!

An Overview – The Offseason

Professional basketball players train for about an hour and a half every day. However, during the off-season, they may add on another hour of cardio or weight training to their schedule as well!

They start with dynamic stretches such as jumping jacks, high knee runs, and hamstring curls. Once these are completed, they move straight into practicing dribbling techniques followed by shooting drills. If time allows after practice ends, players will work on free throws.

A professional basketball player’s workout routine is not very complex. it consists mostly of various types of jumps and sprints that help them stay in peak physical condition year round!

Now let’s dive deep into the specifics of every workout category!

Off-season Conditioning

Well, basketball players train in a variety of ways. They perform cardiovascular exercises to build endurance and increase stamina so they can last for the entire game (and season!).

Basketball training might include conditioning drills like running suicides and sprinting up and down the court. Or more intense cardio like swimming laps or biking long distances.

Cardiovascular training is essential for basketball players because it allows them to stand for long periods. Staying in the game is key-and this type of training ensures that they can go all night long!

One other popular cardiovascular exercise among professional athletes is stair running. Not only will these types of exercises build up endurance. But they are also excellent ways to train your legs and thighs so you don’t lose strength during a game.

Tips for basketball Conditioning

  • Include Intervals – Make sure your conditioning reflects the demands of the game. Basketball is an interval sport, so training with this style (high intensity moves combined with short periods of rest or low intensity exercise) means you’ll be more prepared when it counts.
  • Know Your Ratios – When doing interval conditioning, use a 1:3 or 1:4 work-to-rest ratio. This means you rest three or four times longer than you perform high intensity training.
  • Add Defensive Conditioning – Your muscular system is conditioned the way you train. During games, you can spend up to one-third of your time shuffling. To reduce defensive fatigue, you need condition with defensive movements.
  • Longer Is Not Necessarily Better – The body is unable to perform at high intensities for long periods of time. So limit your conditioning time and maximize the intensity.
  • Demand Effort – Push yourself  to train at the highest intensity level possible. This is how you maximize results. Plus, when you demand 100% effort from yourself during practice, you can expect even more during games.
basketball training

Strength Training and Injury Prevention

Your squad must sustain the strength it developed during the entire offseason if it is to play to its full capacity on the basketball floor. Even though it seems simple, strength training is still a very undervalued portion of training in many programs, and it is sometimes overlooked during the actual playing season.

Strength training is a fundamental element for the physical conditioning of basketball players. Its purpose is to improve explosive power and acceleration/speed around the court and to reduce the risk of joint and tendon injuries. During the season, resistance training and power training are performed in different periods. Moreover, individual and team development plans optimize the improvement of each player.

Physically, basketball is highly taxing. Strengthening the body’s muscles, ligaments, and tendons will reduce the likelihood and/or severity of injuries (like a pulled groin or rolled ankle) and keep your athletes on the field. Also, you will raise their on-court performance. The more force your player can generate, the stronger they are. They can jump higher and run faster the more force they can generate.

Key Components of an Off-Season Training Regimen

Basketball off-season workouts should emphasize strength, quickness, and skill development. You might, for instance, think about a training regimen where you alternate between lower-body conditioning exercises, upper-body conditioning activities, agility drills, and basketball-specific abilities.

  1. Agility training: You may enhance fundamentals like coordination and your general quickness, footwork, and mental toughness with an agility-focused basketball workout. Figure eights and other single-person basketball agility workouts are options you might think about trying. You might practice weaving and shooting with a companion.
  2. Lower-body strength: Leg exercises like deadlifts, squats, lunges, and calf raises will boost your explosive vertical leap by constructing muscle endurance. To strengthen your core and improve body control over your lower half during in-game motions, think about incorporating core workouts like planks, situps, and Russian twists with a medicine ball into your routine.
  3. Upper-body strength: Exercises for upper-body strength should concentrate on your chest, back, and triceps. Pull-ups or repetitions of the bench press are examples of these exercises. Build a powerful upper body to better control the ball whether rebounding, handling the ball, or finishing at the rim with a powerful layup. These drills will help improve the range of your jump shot and the quickness of your crossover.
  4. Skills Training: Practice techniques that will improve your coordination and ball-handling in sports. Try executing the Mikan or dribbling two balls at once, for instance (a layup drill). Think about finishing your workout with shooting drills. Making free throws while feeling sore and worn out will simulate how your body would feel at the end of the game and should help you become more enduring.

Specific Plays/Strategies

Basketball players can also train by focusing on specific plays or strategies that their teams will use in upcoming games. For example, a team might want to improve its offense and goal-scoring ability during scrimmages.

Where it practices different offensive schemes against other professional basketball teams who are playing defense (trying to stop the ball from going into the net).

Basketball training like this helps with muscle memory-you do something over and over again until your body learns how to perform it automatically! This is why pro basketball players always seem so calm before they shoot free throws.

Because when you’ve practiced doing them thousands of times. It becomes very easy for your muscles to remember what they’re to do at just the right moment.

The Diet

Apart from the training, pro basketball players also need to eat a healthy diet. This helps their bodies store energy and reach peak fitness levels which is essential for games that will last an hour or more!

Professional basketball players also need to eat lots of fresh fruits and vegetables. So they can get the vitamins and nutrients they need and not just rely on expensive supplements as some athletes do.


  • Compensate for the differences in lifestyle and training during theoffseason by adjusting nutrient intake.
  • Recognize that changes in body fat and weight may occur and be aware of appropriate changes.
  • Create a balance between training volume and nutrient intake.

Nutrition Tips

  • As you will have a little more time for food preparation, concentrate more on eating “genuine” foods rather than convenience foods (avoid bars and shakes that come in a box, for example).
  • Try out different cuisines and recipes at this period. You never know what new fruits, vegetables, or sources of lean protein you can find that will benefit you during the season.
  • To better understand your daily routine, keep a journal of your intake for a few days. Have you ever skipped breakfast? Do you eat enough frequently? Is your consumption influenced by stress or feelings? What you discover may surprise you! There are many apps that may be used to track your calorie and liquid intake.
  • Remember that getting enough sleep is crucial for achieving your body composition objectives. Throughout the offseason, give yourself lots of time to recover.
basketball training

The Typical Basketball Workout

A typical basketball workout might include a warm-up on the court, followed by some stretches. Then they’ll move onto weights for strength building and resistance training to develop lean muscles that can help them jump higher or run faster.

They frequently cool down after their exercises with a yoga or foam rolling session before stretching again. After all those rigorous physical activity, flexibility shouldn’t be overlooked!

Although the timetables of professional athletes vary based on the season (pre-season, regular season, playoffs), they typically put in at least four hours each day of practice and competition during the preseason. Yet, if they are getting ready for a major game, this number rises.

They practice for around three hours every day and participate in at least one or two games per week throughout the regular season (in addition to practicing).

While basketball players must exercise their entire body during training sessions, many of them dedicate even more time to strengthening certain muscle groups-like their core!

The abdominals are especially crucial in basketball because strong abs help with ball-handling techniques as well as shooting from long distances. Some professional athletes will spend up to an hour a day on lower abdominal exercises alone!

basketball training

Kobe Bryant- Master of Work Ethic

Several people believed Kobe Bryant’s career would be finished after he tore his Achilles tendon in April 2013 while attempting to carry the Los Angeles Lakers to the playoffs by himself. As a solution, the legendary player appeared to create a high-tech variation of a conventional walking boot, which he uploaded on Instagram under the name “#KOBESYSTEM DOMINATE ACHILLES.”

The picture’s caption read: “Dominate the boot. Dominate tendons. Dominate the cast. Dominate rehab. Dominate dominating demure dominants domination.” Kobe wants to rule his own physical body with a Transcendent will to power, yet it seems like “dominants” should be a plural possessive.

And it succeeded. Four months after the injury, as he revealed “We have significantly accelerated the healing process from an Achilles injury. After three and a half months, I can already walk without any problems, and I can lift weights without any issues, which is unusual.”

The 666 Workout

The 666 workout is a special kind of training that Kobe Bryant uses during the off-season. Bryant’s name refers to the fact that he trains six days a week for six hours a day for six weeks prior to training camp. 2 hours of track work, 2 hours of basketball skills practice, and 2 hours of weight lifting make up the 6 hours of training (which includes one hour of cardio).

  • Track Work – The track work includes HIIT (High-Intensity- Interval-Training) workouts like sprints, jogging and walking for 100, 200 and 400 yards.
  • Skills / Court work – The Basketball drills include Bryant shooting at least 700-1,000 shots per day, 20 minutes of dribbling. Bryant also performs at least 10 minutes of defensive slides followed by an intense 90 minutes of shoot-around. He shoots from five specific areas of the court executing 10 shots from each location before moving onto the next one. Before shooting from the three-point line, he usually begins by mid-range shots. He also works on turnaround shots, post-up shots, pivots jabs, footwork and layups at the end.
  • Strength Work – Kobe Bryant’s weightlifting session is a blend of traditional weightlifting and Olympic style lifting. While the former increases muscle strength and stamina, the latter focuses on explosive movements and high verticals.


We’ve gone over the typical pro basketball player’s training, as well as some tips on how to follow them yourselves. It might seem daunting at first glance but if you are willing to put in a little effort, it can be done!

Hopefully, this article has given you some good ideas for your workouts and will spur you into action. Have we missed anything? Let us know in the comments.


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