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Sports training

Basketball strength and jump workout

In 32 studies of basketball players, jump training improved jump height, sprint speed, change of direction and balance, and how long or how often players trained didn't change the gains much. Strength training raised vertical jump too. This session pairs the two and practises quiet, controlled landings, which jump training also improves. It has about 90 jumps and landings, so count them as part of your week's jumping. You need dumbbells or a kettlebell, a box or sturdy step of 30 to 50 cm, and a bench.

45 minIntermediate13 movesA bench or box · A dumbbell · An anchor point · A step · A wall · A bandCalves · Hip flexors · Quads · Glutes · Hip abductors · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Skipping2 min
    Beginner · Calves, Hip flexors, Quads · 3D demoEasy to moderateEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
  2. Pogo hops2 × 10
    Intermediate · Calves, Quads, Shins · 3D demoStiff ankles, quick contactsEasier: Ankle bounces (mini pogo)Harder: Single-leg pogo hops
  3. Snapdown to athletic landing2 × 5, hold each landing 2 s
    Beginner · Quads, Glutes, Hamstrings · 3D demoLand quietly, hips back, knees over your toesHarder: Box drop landing

Jumps and landings

Rest 60 to 90 s

  1. Box jump3 × 5
    Intermediate · Quads, Glutes, Calves · 3D demoJump up, land softly, step downEasier: Jump squatHarder: Depth jump
  2. Lateral bound (skater jump)3 × 4 each side
    Beginner · Glutes, Quads, Hip abductors · 3D demoStick each landing for 2 sHarder: Box push-off jump
  3. Single-leg hop and stick2 × 5 each leg
    Intermediate · Quads, Glutes, Calves · 3D demoHold for 2 s, knee over the middle toesEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding

Strength

Rest 90 s to 2 min

  1. Dumbbell goblet squat3 × 6 to 8
    Intermediate · Quads, Glutes, Abs · 3D demoStop 1 to 3 reps short of failureEasier: Bodyweight squatHarder: Back squat with bands
  2. Dumbbell Romanian deadlift3 × 8
    Intermediate · Hamstrings, Glutes, Back · 3D demoLong spine, slow loweringEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift
  3. Rear-foot-elevated split squat (Bulgarian split squat)3 × 6 to 8 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoFront knee tracks over the toesEasier: Reverse lungeHarder: Split squat jump
  4. Nordic curl2 × 3 to 6
    Advanced · Hamstrings, Glutes · 3D demoLower as slowly as you can and catch yourself with your handsEasier: Slider hamstring curlHarder: Full Nordic curl

Calves and trunk

  1. Single-leg calf raise from a step3 × 10 to 12 each leg
    Intermediate · Calves · 3D demoFull range, slow loweringEasier: Slow calf raiseHarder: Single-leg pogo hops
  2. Side plank2 × 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoHips highEasier: Knee side plankHarder: Side plank with leg lift
  3. Half-kneeling Pallof press2 × 10 each side
    Beginner · Abs, Glutes, Shoulders · 3D demoDon't let the band turn youHarder: Pallof press

Tips

  • Twice a week for 6 to 10 weeks in pre-season, then once a week in season, never the day before a game (our suggestion; in the basketball trials, programme length didn't predict the gains).
  • Count jumps: in weeks with several games, drop the jump block first. In volleyball, more training and match play went with more jumper's knee.
  • Players under 16: use bodyweight and light loads with a coach watching, and stay within the NBA and USA Basketball weekly hours on our basketball page.
  • Tendon pain below the kneecap: keep it at 3 out of 10 or less and settled by the next morning, as in our jumper's knee guide. If it isn't, drop the jumps and follow the guide.
  • Coach landings with cues about the result, such as "land quietly" or "push the floor away" (our examples), rather than instructions about body parts, as Exercise and Sport Science Australia suggests.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the basketball strength and jump workout take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A dumbbell, An anchor point, A step, A wall, A band. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 10 of its 13 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.