Stuck at home but still need to get in a productive basketball conditioning workout. I’ve got you covered. 

As a certified personal trainer, I’ve been working with amateur and pro-level ballers for more than a decade. 

As well as having them pound the heavy iron in commercial gyms, I’ve also developed a seven-exercise home workout to develop agility, explosive strength, and muscular endurance. 

The exercise to follow are the exact same moves that I use with my basketball-playing personal training clients. 

Basketball Training Needs by Position

Basketball players have to be fitter than most.

Basketball is the fastest land sport after ice hockey. It requires a combination of skill, speed, agility, and quickness. There is more multidirectional activity required in this sport than in almost any other. 

Over the course of a 40-minute game, most players will run an average of three miles. The physical demands of the sport are dependent on the position. 

Forwards and centers require great jumping and rebounding ability. That means developing explosive lower body strength, power through the lats and deltoids, and plenty of core strength. 

Guards also need to be explosive off the ground, while also being able to pivot, shuffle and sprint. Training for guards should be built around moderate-distance sprints, rapid cuts and changes of direction, jump ability, and multi-directional movement. 

The seven exercises that make up our home workout will develop the speed, strength, and agility needs of both positions. 

Seven Basketball Exercises You Can Do At Home

Box Jumps

Why Do it: 

Box jumps will help you develop the explosive strength through the hips and glutes that you need to leap higher. It also trains the stretch-shortening cycle or pre-stretch that will enable you to produce a more forceful jump.

How To Do It:

  1. Stand in front of a platform or step-up box that is 16-24 inches high. Your feet should be shoulder-width apart and your arms by your sides.

  2. Drop the hips as you pre-load for the jump. Swing your arms back to build momentum force.

  3. Jump with both feet to land on the platform, swinging your arms forward as you jump. Both feet should land on the platform at the same time.

  4. Rise to an upright position and then step down, one foot at a time. 

Training Tips:

Barbell (or Dumbbell) Jumping Squats

Why Do it:

The weighted jumping squat is another great exercise to develop explosive jumping power and improve the efficiency of the stretch-shortening cycle. This exercise can be done with either a barbell across your shoulders or dumbbells held at your sides.

How To Do It:

  1. Stand with your feet shoulder-width apart and an empty barbell resting across your shoulders and upper trapezius. Hold the bar with an overhand grip so that your elbows are at right angles.

  2. Hinge at the hips to descend into a slightly lower than parallel squat position. Maintain an upright torso position, not allowing your back to round.

  3. The instant you reach the bottom squat position (the hole), explode up to jump into the air. 

  4. Land softly on your toes.

Training Tips:

  • If you have lower back issues, do the exercise without resistance.

  • Focus on landing softly on your toes. 

  • You can learn about the barbell jumping squat here.


Why Do it:

The Superman exercise strengthens the erector spinal muscles that run the length of the spine. The stronger these muscles are, the better you’ll be able to handle all of the compressive force on the spine that results from all the jumping and landing that happens on the court. 

How To Do It:

  1. Lie face down on the floor with your legs together and your arms extended in front of you.

  2. Arch your body up to a banana-like position bringing your legs and upper body off the floor.

  3. Hold the top position for five seconds.

  4. Lower and repeat for the required rep count. 

Ball Pass Push Ups

Why Do it:

The Ball Pass Push Up will develop overall upper body strength, with particular emphasis on the pectorals, front deltoids, and triceps. 

The instability created by the ball will also strengthen the core muscles. Developing all of these muscles will make you a more formidable opponent in the ring.

How To Do It:

  1. Get down on the floor with a medicine ball alongside you. Assume a top push-up position with your legs extended and feet apart. Your arms should be slightly wider than shoulder-width apart. The medicine ball should be held under your right hand with the palm pressing down on it. Your body should form a straight line from head to heel.

  2. From a starting position with your arms fully extended, bend your elbows to bring your chest down to the floor, stopping about two inches short of the floor.

  3. Push back to the start position.

  4. Roll the ball cross to the other hand and repeat.

Training Tip:

  • Keep the movement fluid with a constant back-and-forth rolling action of the ball. 

Lateral Lunge

Why Do It: 

The lateral lunge simulates the standard defensive shuffling stance in basketball. Performing the exercise with resistance makes you stronger in that position and stretches and strengthens the groin, hip flexors, and adductor muscles. 

How To Do It:

  1. Stand with your feet shoulder-width apart and a pair of dumbbells in your hands.

  2. Take a large step laterally to the left, making sure that your toes are pointed straight ahead.

  3. Bend the left knee to descend into a squat, keeping the right leg straight. Your weight should be over the mid-right foot area.

  4. Hold this low squat position for two seconds.

  5. Rise back to the start position. 

  6. Perform the required rep count on the left side and then repeat on the right side. 

Training Tips:

  • Maintain an upright torso position with a neutral spine position throughout this exercise. 

  • Keep your toes pointed straight ahead at all times.

Alternate Dumbbell Press

Why Do it:

The alternate dumbbell press strengthens the front deltoids, lats, and trapezius and improves shoulder stability. These muscles coordinate to ensure full extension and follow through on your jump shot.

Doing the dumbbell press with dumbbells rather than a barbell allows you to develop unilateral strength, avoiding muscular imbalance. 

How To Do It:

  1. Stand with your feet shoulder-width apart and a pair of dumbbells in your hands, held with your elbows in line with your torso and at shoulder level. Your palms should be facing forward. Maintain a neutral spine position, pulling your shoulder blades back.

  2. Press the dumbbells upward and together to touch above your head. Stop a little short of lockout to maintain constant tension on the front delts.

  3. Lower under control to the start position. 

Training Tips:

  • Do not break at the knees or otherwise use momentum to get the dumbbells up.

  • Investing in a quality pair of adjustable dumbbells will allow you to progressively increase the resistance. Check out the 11 best adjustable dumbbells on the market. 

Medicine Ball Squat to Press

Why Do it: 

Squatting to a press position while holding a medicine ball simulates the jumping action with the ball that you're doing all game long. This exercise will develop explosive power so you can dominate the boards and put your mark on the game. 

How To Do It:

  1. Stand with your feet shoulder width and a medicine ball held in the chest pass position. 

  2. Hinge at the hips to descend into a full squat position, so that your thighs are below parallel.

  3. Explode upward to launch both your body and the ball into the air.

Training Tip

  • Maintain an upright torso in the bottom squat position.

  • Push your heels into the floor as you explode up.

The Workout

This workout is performed as a circuit with no rest between each exercise. Move fluidly, just taking a few deep breaths between each move. Once you’ve completed all seven exercises take a 2-minute break. Then repeat the circuit. Work up to doing four rounds of this circuit. 


Jumping Jacks - 30 seconds
Air Squats - 30 seconds
High KIness - 30 seconds
Butt Kicks - 30 seconds

The Circuit

Box Jumps - 15 reps
Barbell Jumping Squats - 10 reps
Supermans - 15 reps
Ball Pass Push Ups - 15 reps
Lateral Lunge - 10 reps (each side)
Alternate Dumbbell Press - 12 reps
Medicine Ball Squat to Press - 12 reps


This seven-exercise home basketball workout will help you to develop the conditioning, agility, and explosive power you need to compete on the hardwood. 

Ideally, you should be complementing your home workouts with a couple of heavy-weight sessions in the gym during the off-season. 

Perform your home workout three times per week, with at least 48 hours between sessions during the off-season. Cut back to two sessions per week in season. 

Now that you’ve got your home workout sorted, check out our complete heavy-weight gym workout for basketball.

Steve Theunissen joined his first gym at age 15 and, five years later, he was managing his own studio. In 1987, he became the first certified personal fitness trainer in New Zealand and has trained hundreds of clients focussing on weight lifting. Over the past decade, he has built a freelance fitness writing career to share his fitness passion with the world. 


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