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Basketball Explosiveness and Quickness Workout Plan

6 Weeks / 3 Days per Week / Intermediate

Start This Plan

Basketball Explosiveness and Quickness Workout Plan

6 Weeks / 3 Days per Week / Intermediate

Basketball Explosiveness and Quickness Workout Plan

6 Weeks / 3 Days per Week / Intermediate

Workout Goals

Day 1
Day 2
Day 3

Workout #1

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Notes for Week 1, Day 1

This workout is all about pushing yourself and getting out of your comfort zone. However, you must not sacrifice your form. Legendary coach John Wooden said it best when he said, "Be quick without hurrying."

Tips

- If you hear your feet pounding against the ground, you need to lighten your footwork. Challenge yourself to have light quick feet on every exercise.
- Pump your arms as you do the footwork exercises. This will help make you quicker.
- Do your best to keep your heels from touching the ground when doing these exercises.

	Drill	Sets	Distance	Reps	Weight
	Grasshopper Mountain Climber Abs / Intermediate	Grasshopper Mountain Climber 3 sets, 60 reps, 01:00 rest	3		60	01:00
	Agility Ladder Run Through Calves / Intermediate	Agility Ladder Run Through 3 sets, 6 reps, 00:30 rest	3		6	00:30
One time through the ladder equals one repetition. As soon as you complete one repetition, you are going to turn around and immediately come back through the ladder for your next repetition.
	Jump Rope Calves / Beginner	Jump Rope 3 sets, 15 reps00:01:00, 00:30 rest	3	00:01:00		00:30
When jumping rope don't allow your heels to touch the ground, and challenge yourself to go as quickly as you can.
	Agility Ladder Hop Turn Calves / Expert	Agility Ladder Hop Turn 3 sets, 6 reps, 00:45 rest	3		6	00:45
One time through the ladder equals one repetition. As soon as you complete one repetition, you are going to turn around and immediately come back through the ladder for your next repetition.
	Agility Ladder Two in Two Out Calves / Intermediate	Agility Ladder Two in Two Out 3 sets, 6 reps, 00:45 rest	3		6	00:45
One time through the ladder equals one repetition. As soon as you complete one repetition, you are going to immediately come back through the ladder for your next repetition. Don't turn your body after each repetition, you want to alternate your leading foot.
	Lateral Hurdle Hops Calves / Intermediate	Lateral Hurdle Hops 3 sets, 6 reps, 00:30 rest	3		6	00:30
Each hurdle hop equals one repetition.

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superset
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Workout Plan Summary

This workout plan is going to help you develop your quickness, speed, and overall explosiveness. The workout was designed specifically for basketball players, and the movements will directly translate over to the court. It is a six week plan that can be done on your own, with a partner, or with a... more

Workout #2

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Notes for Week 1, Day 2

Stay light on your feet and push yourself to be quicker than the set before. Make sure that you are maintaining great form though.

	Drill	Sets	Distance	Reps	Weight
	Side Lunge Slider Hamstrings / Intermediate	Side Lunge Slider 3 sets, 15 reps, 00:30 rest	3		15	00:30
If you don't have a slider pad you can put down a towel on the court surface to slide on, or take your shoe off and use your sock. Repetitions are per leg.
	Shuttle Run Quads / Intermediate	Shuttle Run 8 sets, 1 reps, 00:15 rest	8		1	00:15
If you have a partner keep track of your time, and then try to beat that time every time you do the drill.
	3 Cone Drill Calves / Beginner	3 Cone Drill 8 sets, 1 reps, 00:15 rest	8		1	00:15
	Dot Drill Calves / Beginner	Dot Drill 3 sets, 15 reps00:00:30, 01:00 rest	3	00:00:30		01:00
	Agility Ladder Single-Leg Hop Calves / Beginner	Agility Ladder Single-Leg Hop 3 sets, 6 reps, 01:00 rest	3		6	01:00
One time through the ladder equals one repetition. As soon as you complete one repetition, you are going to turn around and immediately come back through the ladder for your next repetition on the opposite foot.
	Agility Ladder Single-Leg Lateral Hop Calves / Intermediate	Agility Ladder Single-Leg Lateral Hop 3 sets, 6 reps, 01:00 rest	3		6	01:00
One time through the ladder equals one repetition. As soon as you complete one repetition, you are going to immediately come back through the ladder on your other foot for your next repetition.

normal
superset
alternate
circuit

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Workout Plan Summary

Workout #3

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 3

Make sure that you have the correct form and technique for all of your movements. You want to go as quickly as you can, but not at the sacrifice of good form.

	Drill	Sets	Distance	Time	Reps	Weight
	Lateral Frog Hop Calves / Very Easy	Lateral Frog Hop 3 sets, 20 reps, 00:30 rest	3			20	00:30
	Forward Band Walks Hamstrings / Beginner	Forward Band Walks 3 sets, 00:00:30, 00:30 rest	3		00:00:30		00:30
Walk forwards for 10-15 feet and then walk backwards. Continue this for the entire time set.
	Lateral Tube Walks Groin / Intermediate	Lateral Tube Walks 3 sets, 30 reps00:00:30, 00:30 rest	3		00:00:30		00:30
	Standing Hip Internal and External Rotations Hip Flexors / Intermediate	Standing Hip Internal and External Rotations 3 sets, 10 reps, 00:15 rest	3			10	00:15
Repetitions are listed per leg.
	Agility Ladder Scissor Calves / Intermediate	Agility Ladder Scissor 3 sets, 6 reps, 00:45 rest	3			6	00:45
	Pop-Up Sprints Quads / Intermediate	Pop-Up Sprints 6 sets, 1 reps, 00:15 rest	6	--		1	00:15
Distance of sprint should be 15-20 yards.