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This section of the site is dedicated to basketball training. Basketball players are incredible athletes. They are fast, agile and lean, and they also have excellent endurance and powers of recovery.

A typical NCAA Division I player can complete the 40 yard speed test in 5 seconds and can jump over 70cm in the vertical jump test making them exceptionally powerful and quick (1). It’s no surprise that strength conditioning and plyometric training composes an important part of elite players’ training (2). Both strength and power training has been consistently shown to improve speed, acceleration and jumping ability.

Other than strength, speed and power, basketball players must possess excellent endurance. Whereas a distance runner or cyclist requires excellent low-intensity aerobic endurance, basketball players are expected to repeat multiple high-intensity activities with minimal rest periods. Speed endurance becomes an important factor, as does the ability to tolerate a high production of blood lactate.

As you’ll see in the articles below, basketball players make some very specific demands on their body. To be truly effective, your basketball training should reflect those demands.

Basketball Training Programs & Articles

The 12-Month Basketball Training Program
Put it all together – strength, speed, agility, anaerobic endurance – with this smaple 12-month program…

The Sport-Specific Approach to Strength Training Programs
Modern day basketball players and coaches now accept the benefits of strength training, yet the bodybuilding approach still predominates.  Here’s how the various elements of strength fit together in the overall plan…

How To Design Resistance Training Programs For sport
This complete guide covers the various design elements of a successful, sport-specific strength training regimen…

Strength Training for Basketball
Here’s how the pros spend time in the weight room. Learn how to maximize your strength training sessions…

Power Training For Sport
Top basketabll players are exceptionally powerful.  Weight lifting alone can increase explosive power but there are more effective methods…

Sample Basketball Agility Drills
Speed and poise are two of most important physcial traits any basketball player can have. Here’s how to get them…

Plyometric Training for Sport-Specific Power
This article outlines the basics – sets, repetitions, rest intervals, exercise selection saftey considerations – for putting together an effective training session…

How To Increase Your Vertical Jump
With the right training techniques you can increase vertical jump performance significantly.  Here’s how…

Flexibility Exercises & Stretching Program
Flexibility training is important in any sport.  Increasing and maintaining range of movement supports all basketball-specific movements…


1) Richard W. Latin and Kris Berg. Physical and Performance Characteristics of NCAA Division I Male Basketball Players. Journal of Strength and Conditioning Research. 1994 Vol. 8, No. 4, pp. 214218

2) Christopher J. Simenz, Carrie A. Dugan, and William P. Ebben. Strength and Conditioning Practices of National Basketball Association Strength and Conditioning Coaches. Journal of Strength and Conditioning Research Vol. 19, No. 3, pp. 495504

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