Minutes
Exercises
Primary Focus
Frequency
Equipment
Total Exercises
Total Sets
Barbell Back Squat
Medium band (above knees)
2
15/dir
Band Monster Walk
Medium band (above knees)
2
12 steps
Bodyweight Squat (Slow)
Bodyweight
1
15
3-second descent, hold 2 seconds at bottom, 2 seconds up. Warms up quads, glutes, and ankles. Full depth — hip crease below knee.
Leg Swing (Forward & Lateral)
Bodyweight
1
10/leg each dir
Hold a wall. Swing leg forward/back 10 times, then side-to-side 10 times. Loosens hip flexors, hamstrings, and adductors.
Pistol Squat (Assisted)
Bodyweight (hold doorframe or post)
3
6/leg
Single-leg squat to full depth. Hold support for balance. Builds the single-leg force production that powers your blowby first step.
Band Resisted Squat (Explosive)
Heavy band (under feet, over shoulders)
3
10
Stand on band, loop over shoulders. Squat, then EXPLODE up as fast as possible. The band adds load that increases through the range — training acceleration.
Split Squat Jump
Bodyweight
3
8/leg
Lunge position. Explode, switch legs mid-air, land in opposite lunge. Continuous. Builds reactive leg power for crossover drives and change of direction.
Broad Jump (Stick Landing)
Bodyweight
3
5
Max-distance standing broad jump. STICK the landing 2 seconds. Builds horizontal acceleration — the same force vector as a first-step drive past a defender.
Band-Resisted Sprint Start
Heavy band (anchored behind, around waist)
4
5 yd burst
Band around waist, anchored behind. Sprint 5 yards against resistance. Overloads the acceleration phase. When band is removed, first step is measurably faster.
Lateral Bound (Single Leg)
Bodyweight
3
6/side
Single-leg lateral jump. Land on opposite foot, hold 2 seconds. Builds the lateral explosion for defensive slides and crossover drives.
Band Front Squat (High Rep)
Heavy band (under feet, over front of shoulders)
4
15
Band looped under feet, crossed at shoulders. 15 reps builds the muscular endurance for running off screens for 35 minutes without leg fatigue.
Reverse Lunge (Alternating)
Bodyweight (add band for resistance)
3
12/leg
Step backward into lunge, drive back to standing. Alternating legs. Builds single-leg quad and glute endurance for continuous cutting.
Band Romanian Deadlift
Heavy band (stand on it, hold in hands)
3
12
Stand on band, hinge at hips, feel hamstring stretch, drive hips forward. Builds hamstring endurance and injury resistance for all the sprinting SGs do.
Tuck Jump (Max Effort)
Bodyweight
4
8
Jump as high as possible, pull knees to chest. Land soft, immediately jump again. Builds the quick vertical used for catch-and-shoot elevation off screens.
Band-Resisted Vertical Jump
Heavy band (anchored below, around waist)
4
6
Band around waist, anchored below. Jump against downward pull. Post-activation potentiation: vertical increases when band is removed. 6 max-effort reps.
Single-Leg Calf Raise (Slow)
Bodyweight (step edge)
3
15/leg
2 sec up, 2 sec hold, 3 sec down. Builds the calf strength and ankle stability for continuous jumping and screen-running without breakdown.
Band Squat (Heavy, Slow Tempo)
Heavy band (doubled, under feet, over shoulders)
4
10 (3-1-2)
Double a heavy band for max resistance. 3 sec down, 1 sec pause at bottom, 2 sec up. Time under tension substitutes for heavy barbell load. Builds post-up leg strength.
Single-Leg Step-Up (High Box)
Bodyweight + chair (18-20")
3
8/leg
Drive through lead leg ONLY — no push-off from back foot. Builds single-leg squat strength for boxing out, post pivots, and absorbing contact.
Band Sumo Squat (Wide Stance)
Heavy band (under feet, held at waist)
3
12
Wide stance, toes out 45°. Targets adductors and glutes — the muscles that hold your base wide for post defense and rebounding.
Squat Jump (Max Effort, Full Reset)
Bodyweight
5
5
Squat to parallel, EXPLODE upward max height. Full arm swing. Land soft, FULLY reset between reps. Every rep is a max attempt. Builds total vertical power.
Depth Drop to Max Jump
Step or ledge (12-18")
4
5
Step off elevated surface, land, IMMEDIATELY explode as high as possible. Minimize ground contact time. The #1 exercise for second-jump ability — the key trait for dominant rebounders.
Band Power Pull (Hip Snap)
Heavy band (anchored low in front)
3
10
Anchor band low. Hinge at hips, then EXPLOSIVELY extend hips to standing. Mimics power clean hip snap. Builds the explosive hip extension behind every jump and rebound.
Bodyweight Squat Burnout
Bodyweight
1
50 total
50 bodyweight squats as fast as possible. Break if needed (25-15-10). Builds deep leg endurance. Track time: elite = under 90 seconds. The whole team does this together — accountability.
Wall Sit Hold
Bodyweight (wall)
1
60 sec
Back against wall, thighs parallel. Hold 60 seconds. The team holds together — no one quits early. Builds isometric quad endurance and mental toughness.
Dynamic Warm-Up (Everyone)
Band Lateral Walk
Medium band (above knees)
2
15/dir
Athletic stance, band above knees. Walk laterally — fires the glute medius that powers every lateral movement in basketball.
Band Monster Walk
Medium band (above knees)
2
12 steps
Band above knees. Walk forward with wide steps — knees pushed out against band. Activates glutes and hip external rotators.
Bodyweight Squat (Slow)
Bodyweight
1
15
3-second descent, hold 2 seconds at bottom, 2 seconds up. Warms up quads, glutes, and ankles. Full depth — hip crease below knee.
Leg Swing (Forward & Lateral)
Bodyweight
1
10/leg each dir
Hold a wall. Swing leg forward/back 10 times, then side-to-side 10 times. Loosens hip flexors, hamstrings, and adductors.
PG Explosive Strength
Pistol Squat (Assisted)
Bodyweight (hold doorframe or post)
3
6/leg
Single-leg squat to full depth. Hold support for balance. Builds the single-leg force production that powers your blowby first step.
Band Resisted Squat (Explosive)
Heavy band (under feet, over shoulders)
3
10
Stand on band, loop over shoulders. Squat, then EXPLODE up as fast as possible. The band adds load that increases through the range — training acceleration.
Split Squat Jump
Bodyweight
3
8/leg
Lunge position. Explode, switch legs mid-air, land in opposite lunge. Continuous. Builds reactive leg power for crossover drives and change of direction.
PG Speed Plyometrics
Broad Jump (Stick Landing)
Bodyweight
3
5
Max-distance standing broad jump. STICK the landing 2 seconds. Builds horizontal acceleration — the same force vector as a first-step drive past a defender.
Band-Resisted Sprint Start
Heavy band (anchored behind, around waist)
4
5 yd burst
Band around waist, anchored behind. Sprint 5 yards against resistance. Overloads the acceleration phase. When band is removed, first step is measurably faster.
Lateral Bound (Single Leg)
Bodyweight
3
6/side
Single-leg lateral jump. Land on opposite foot, hold 2 seconds. Builds the lateral explosion for defensive slides and crossover drives.
PG Speed Plyometrics
Band Front Squat (High Rep)
Heavy band (under feet, over front of shoulders)
4
15
Band looped under feet, crossed at shoulders. 15 reps builds the muscular endurance for running off screens for 35 minutes without leg fatigue.
Reverse Lunge (Alternating)
Bodyweight (add band for resistance)
3
12/leg
Step backward into lunge, drive back to standing. Alternating legs. Builds single-leg quad and glute endurance for continuous cutting.
Band Romanian Deadlift
Heavy band (stand on it, hold in hands)
3
12
Stand on band, hinge at hips, feel hamstring stretch, drive hips forward. Builds hamstring endurance and injury resistance for all the sprinting SGs do.
SG Vertical Power
Tuck Jump (Max Effort)
Bodyweight
4
8
Jump as high as possible, pull knees to chest. Land soft, immediately jump again. Builds the quick vertical used for catch-and-shoot elevation off screens.
Band-Resisted Vertical Jump
Heavy band (anchored below, around waist)
4
6
Band around waist, anchored below. Jump against downward pull. Post-activation potentiation: vertical increases when band is removed. 6 max-effort reps.
Single-Leg Calf Raise (Slow)
Bodyweight (step edge)
3
15/leg
2 sec up, 2 sec hold, 3 sec down. Builds the calf strength and ankle stability for continuous jumping and screen-running without breakdown.
Bigs Max Strength
Band Squat (Heavy, Slow Tempo)
Heavy band (doubled, under feet, over shoulders)
4
10 (3-1-2)
Double a heavy band for max resistance. 3 sec down, 1 sec pause at bottom, 2 sec up. Time under tension substitutes for heavy barbell load. Builds post-up leg strength.
Single-Leg Step-Up (High Box)
Bodyweight + chair (18-20")
3
8/leg
Drive through lead leg ONLY — no push-off from back foot. Builds single-leg squat strength for boxing out, post pivots, and absorbing contact.
Band Sumo Squat (Wide Stance)
Heavy band (under feet, held at waist)
3
12
Wide stance, toes out 45°. Targets adductors and glutes — the muscles that hold your base wide for post defense and rebounding.
Bigs Explosive Power
Squat Jump (Max Effort, Full Reset)
Bodyweight
5
5
Squat to parallel, EXPLODE upward max height. Full arm swing. Land soft, FULLY reset between reps. Every rep is a max attempt. Builds total vertical power.
Depth Drop to Max Jump
Step or ledge (12-18")
4
5
Step off elevated surface, land, IMMEDIATELY explode as high as possible. Minimize ground contact time. The #1 exercise for second-jump ability — the key trait for dominant rebounders.
Band Power Pull (Hip Snap)
Heavy band (anchored low in front)
3
10
Anchor band low. Hinge at hips, then EXPLOSIVELY extend hips to standing. Mimics power clean hip snap. Builds the explosive hip extension behind every jump and rebound.
Burnout Circuit (Everyone Together)
Bodyweight Squat Burnout
Bodyweight Squat Burnout
1
50 total
50 bodyweight squats as fast as possible. Break if needed (25-15-10). Builds deep leg endurance. Track time: elite = under 90 seconds. The whole team does this together — accountability.
Wall Sit Hold
Bodyweight (wall)
1
60 sec
Back against wall, thighs parallel. Hold 60 seconds. The team holds together — no one quits early. Builds isometric quad endurance and mental toughness.
Point guards need explosive SPEED (first step, change of direction). Shooting guards need leg ENDURANCE (running off screens for 35 minutes). Bigs need RAW STRENGTH (holding post position against 250-lb defenders). The same muscle groups — quads, glutes, hamstrings — but trained with different rep ranges, tempos, and loading strategies to match each position's demands.
Research shows 4 weeks of band-resisted sprint training improves 5-yard sprint time by 3-5%. The band overloads the first 3 steps (the acceleration phase). When the band is removed, the body applies the same force without the resistance — producing a measurably faster first step. This is the single most impactful bodyweight exercise for PG speed.
Without heavy weights, slow tempo is the secret weapon. A 3-second descent creates 30 seconds of time under tension per set of 10 reps — comparable to squatting a moderate barbell for the same duration. The 1-second pause at the bottom eliminates the stretch reflex, forcing muscles to produce force from a dead stop — exactly like exploding up for a rebound.
The shared warm-up activates everyone. Then position groups rotate through their blocks while other groups rest or do mobility. The team finisher brings everyone back together. Total time: 50-55 minutes. Every player gets position-specific training within a team structure.
All three groups train legs — but the stimulus is different. PGs: explosive, low-rep, max-speed. SGs: moderate-rep, endurance-focused. Bigs: slow-tempo, max-tension, strength-focused. Same court, same bands, different adaptations.
The squat burnout and wall sit are done together as a team. Everyone suffers equally. This builds team culture: accountability, toughness, and shared effort. The players who push through the burnout become the players who push through the 4th quarter.
Minutes
Exercises
Primary Focus
Frequency
Equipment
Total Exercises
Total Sets
Push-Up Tri-Set (Wide + Standard + Diamond)
Bodyweight
3
8+8+8
Band Pull-Apart
Light/Medium band
3
20
Band Bent-Over Row
Heavy band (under feet)
3
12
Stand on band, hinge at hips, row handles to ribcage. Squeeze shoulder blades 2 seconds. Builds back strength for posture, contact absorption, and rebounding.
Fingertip Push-Ups
Bodyweight
3
10
Push-ups on fingertips. Builds the finger and hand strength for ball security through contact, one-hand passes at full speed, and strong dribbling in traffic.
Towel Hang
Towel + doorframe or bar
3
30 sec
Drape towel over bar, hang from towel with both hands. The thick grip crushes forearms and builds the grip strength that prevents strips in traffic.
Band Wrist Curl (All Directions)
Light band
2
15/direction
Anchor band low. Curl wrist up, down, and side-to-side. 15 reps each direction. Builds the forearm and wrist strength for crisp passes and powerful dribbles.
Band Overhead Press (Single Arm)
Medium band (under feet)
3
10/arm
Max-distance standing broad jump. STICK the landing 2 seconds. Builds horizontal acceleration — the same force vector as a first-step drive past a defender.
Explosive Push-Up (Clap or Hands Leave Floor)
Bodyweight
3
8
Standard push-up, but push off the floor so hands leave the ground (clap optional). Builds the upper-body explosiveness for finishing layups through contact at speed.
Band Face Pull
Medium band (anchored at head height)
4
18
THE most important exercise for any shooter. Pull band to face, externally rotate at peak. Counterbalances 200-500 shooting reps per day. Do these EVERY session without exception.
Band External Rotation
Light band (anchored at side)
3
15/arm
Elbow at 90° by side. Rotate forearm outward against band. Strengthens the rotator cuff that protects the shooting shoulder from overuse injury.
Band Y-T-W Raise
Light band
3
8 each shape
Pull band into Y (overhead), T (out), W (elbows bent). Hits all three rotator cuff muscles plus lower traps. The most complete shoulder prehab possible with one band.
Band Seated Row (Squeeze Hold)
Heavy band (around feet)
3
12 + 5sec hold
Sit on floor, band around feet, row to ribcage. On the 12th rep, HOLD the contracted position for 5 seconds. Builds the postural muscles that keep your shooting shoulder aligned through fatigue.
Prone Y-Raise (Floor)
Bodyweight
3
12
Lie face down, arms in Y shape. Raise arms as high as possible, hold 2 seconds. Builds lower trapezius — the muscle that stabilizes the shoulder blade during the shooting motion.
Band Dislocate (Shoulder Pass-Through)
Light band
2
10
Hold band wide overhead. Slowly pass behind back and return. Improves shoulder mobility and end-range strength. Start wide, gradually narrow grip over weeks.
Band-Resisted Push-Up (Heavy)
Heavy band across upper back
4
10 (3-1-2)
Double a heavy band for max resistance. 3 sec down, 1 sec pause at bottom, 2 sec up. Time under tension substitutes for heavy barbell load. Builds post-up leg strength.
Handstand Push-Up (Wall Supported)
Bodyweight + wall
3
5-8
Kick to handstand against wall. Lower head toward floor, press up. A 240-lb big pressing themselves overhead = 200+ lbs of pressing. Builds massive shoulder strength for shot blocking and lob finishing.
Dip (Chairs or Ledge)
2 sturdy chairs or parallel surface
3
10-12
Full range — shoulders below elbows at bottom. Builds triceps and lower chest power. The muscles used for holding box-out position and pushing off defenders in the post.
Band Row (Wide Grip)
Heavy band (around feet, seated)
3
15
Wide grip on band. Row to lower chest. Wide grip builds upper back WIDTH — a wider back means a bigger frame that's harder to move off the block. Physical real estate in the paint.
Band Curl to Press
Medium band (under feet)
3
12
Curl band to shoulders, then press overhead. One continuous motion. Builds arm and shoulder mass for controlling opponents on box-outs and receiving lobs with authority.
Band Deadlift
Heavy band (stand on it, grip in hands)
3
12
Stand on heavy band, hinge then drive hips forward to stand tall. Builds the entire posterior chain: back, glutes, hamstrings. The muscles that power every rebound, post move, and box-out.
Band Anti-Rotation Press (Pallof)
Medium band (anchored at side)
3
10/side
Press band out from chest, resist the pull sideways. Hold 2 seconds. Builds the anti-rotation core strength that keeps you stable through contact in every position.
Dead Bug (Controlled)
Bodyweight
1
8/side
Lie on back, arms up, knees at 90°. Extend opposite arm/leg slowly. Lower back PRESSED to floor at all times. Deep anti-extension stability for every basketball movement.
Plank Hold
Bodyweight
1
60 sec
Full plank, glutes squeezed, abs braced. 60 seconds as a team. No sagging, no piking. Build the standard together.
Shared Upper-Body Base (Everyone)
Push-Up Tri-Set (Wide + Standard + Diamond)
Bodyweight
3
8+8+8
8 wide (chest) + 8 standard (balanced) + 8 diamond (triceps). No rest between widths. 24 total reps per set. Hits every pushing muscle. Bigs: add a band across back for extra load.
Band Pull-Apart
Light/Medium band
3
20
Hold band at chest width, pull apart until band touches chest. Builds rear deltoids and upper back. The counterbalance to all pushing and shooting motions. Every player, every session.
Band Bent-Over Row
Heavy band (under feet)
3
12
Stand on band, hinge at hips, row handles to ribcage. Squeeze shoulder blades 2 seconds. Builds back strength for posture, contact absorption, and rebounding.
PG Grip & Forearm Power
Fingertip Push-Ups
Bodyweight
3
10
Push-ups on fingertips. Builds the finger and hand strength for ball security through contact, one-hand passes at full speed, and strong dribbling in traffic.
Towel Hang
Towel + doorframe or bar
3
30 sec
Drape towel over bar, hang from towel with both hands. The thick grip crushes forearms and builds the grip strength that prevents strips in traffic.
Band Wrist Curl (All Directions)
Light band
3
15/direction
Anchor band low. Curl wrist up, down, and side-to-side. 15 reps each direction. Builds the forearm and wrist strength for crisp passes and powerful dribbles.
PG Upper-Body Power
Band Overhead Press (Single Arm)
Medium band (under feet)
3
10/arm
Standing, single-arm press. Core resists rotation. Mimics the finishing motion through traffic — one arm extending while the body absorbs contact.
Explosive Push-Up (Clap or Hands Leave Floor)
Bodyweight
3
8
Standard push-up, but push off the floor so hands leave the ground (clap optional). Builds the upper-body explosiveness for finishing layups through contact at speed.
SG Shoulder Health (Non-Negotiable)
Band Face Pull
Medium band (anchored at head height)
4
18
THE most important exercise for any shooter. Pull band to face, externally rotate at peak. Counterbalances 200-500 shooting reps per day. Do these EVERY session without exception.
Band External Rotation
Light band (anchored at side)
3
15/arm
Elbow at 90° by side. Rotate forearm outward against band. Strengthens the rotator cuff that protects the shooting shoulder from overuse injury.
Band Y-T-W Raise
Light band
3
8 each shape
Pull band into Y (overhead), T (out), W (elbows bent). Hits all three rotator cuff muscles plus lower traps. The most complete shoulder prehab possible with one band.
SG Postural Endurance
Band Seated Row (Squeeze Hold)
Heavy band (around feet)
3
12 + 5sec hold
Sit on floor, band around feet, row to ribcage. On the 12th rep, HOLD the contracted position for 5 seconds. Builds the postural muscles that keep your shooting shoulder aligned through fatigue.
Prone Y-Raise (Floor)
Bodyweight
3
12
Lie face down, arms in Y shape. Raise arms as high as possible, hold 2 seconds. Builds lower trapezius — the muscle that stabilizes the shoulder blade during the shooting motion.
Band Dislocate (Shoulder Pass-Through)
Light band
2
10
Hold band wide overhead. Slowly pass behind back and return. Improves shoulder mobility and end-range strength. Start wide, gradually narrow grip over weeks.
Bigs Heavy Push
Band-Resisted Push-Up (Heavy)
Heavy band across upper back
4
10
Heavy band draped across back, hands on band ends. Creates significant resistance — the bodyweight equivalent of a moderate bench press. Builds chest/triceps power for post sealing and rim finishing.
Handstand Push-Up (Wall Supported)
Bodyweight + wall
3
5-8
Kick to handstand against wall. Lower head toward floor, press up. A 240-lb big pressing themselves overhead = 200+ lbs of pressing. Builds massive shoulder strength for shot blocking and lob finishing.
Dip (Chairs or Ledge)
2 sturdy chairs or parallel surface
3
10-12
Full range — shoulders below elbows at bottom. Builds triceps and lower chest power. The muscles used for holding box-out position and pushing off defenders in the post.
Bigs Pull & Back Width
Band Row (Wide Grip)
Heavy band (around feet, seated)
5
15
Wide grip on band. Row to lower chest. Wide grip builds upper back WIDTH — a wider back means a bigger frame that's harder to move off the block. Physical real estate in the paint.
Band Curl to Press
Medium band (under feet)
3
12
Curl band to shoulders, then press overhead. One continuous motion. Builds arm and shoulder mass for controlling opponents on box-outs and receiving lobs with authority.
Band Deadlift
Heavy band (stand on it, grip in hands)
3
12
Stand on heavy band, hinge then drive hips forward to stand tall. Builds the entire posterior chain: back, glutes, hamstrings. The muscles that power every rebound, post move, and box-out.
Core Circuit (Everyone Together)
Band Anti-Rotation Press (Pallof)
Medium band (anchored at side)
1
10/side
Press band out from chest, resist the pull sideways. Hold 2 seconds. Builds the anti-rotation core strength that keeps you stable through contact in every position.
Dead Bug (Controlled)
Bodyweight
3
8/side
Lie on back, arms up, knees at 90°. Extend opposite arm/leg slowly. Lower back PRESSED to floor at all times. Deep anti-extension stability for every basketball movement.
Plank Hold
Bodyweight
1
60 sec
Full plank, glutes squeezed, abs braced. 60 seconds as a team. No sagging, no piking. Build the standard together.
Point guards handle the ball 60-70% of every possession — their grip and forearm strength directly determines ball security. Shooting guards take 200-500 shots per day — their shoulder health determines career longevity. Bigs absorb the most physical contact — their pushing power determines paint dominance. Same workout structure, different priorities.
The shooting motion is a forward press — repeated hundreds of times daily. Without rear-shoulder work, the front-to-back imbalance causes impingement and rotator cuff strain. Band face pulls are the antidote. 4 sets of 18 reps in EVERY upper-body session. This single exercise prevents more shooting shoulder injuries than any other. Non-negotiable.
Progression over 4-6 weeks: (1) Wall handstand HOLD — 30 seconds. (2) Partial range — lower 3 inches, press up. (3) Half range — elbows to 90°. (4) Full range — head nearly touches floor. A 240-lb big doing full handstand push-ups is pressing more than most college players can overhead press with a barbell. The load is built in.
PGs need grip for ball security. SGs need shoulder durability for shooting longevity. Bigs need pushing power for paint dominance. The shared push/pull base gives everyone a strength foundation. The position blocks address the specific physical demands that make each role unique.
Shoulder injuries are the most common upper-body injury in basketball. Band face pulls, external rotations, and Y-T-W raises should be done by EVERY player — but they're life-or-death for SGs who take 200-500 shots daily. Building these habits team-wide prevents the injuries that derail seasons.
Anti-rotation, anti-extension, and isometric stability — the three pillars of basketball core strength. Every position needs them: PGs for driving through contact, SGs for maintaining shooting form under fatigue, Bigs for holding post position. The team finisher builds all three together.
Minutes
Exercises
Primary Focus
Frequency
Equipment
Total Exercises
Total Sets
Squat Jump (Moderate)
Bodyweight
2
6
High-Knee Run in Place
Bodyweight
2
20 sec
Lateral Shuffle (Quick Feet)
Bodyweight
2
10/dir
Low athletic stance. Quick lateral shuffle — 10 steps right, 10 steps left. Activates lateral movement patterns for every position.
180° Jump Turn
Bodyweight
3
8
Jump, rotate 180° mid-air, land facing opposite direction. Immediately jump and rotate back. Builds rotational air control — the physical quality behind spin moves and reverse finishes.
Depth Drop to Lateral Sprint
Step (6-12")
4
4/side
Step off, land, IMMEDIATELY sprint laterally 5 yards. Trains reactive lateral acceleration — the movement pattern of exploding off a crossover.
Band Lateral Shuffle (Heavy)
Heavy band (around ankles)
2
15/dir
Heavy band around ankles. Defensive-stance shuffle. The extra resistance overloads the hip abductors that power every defensive slide and lateral change of direction.
Single-Leg Hop Series (Fwd/Lat/Back)
Bodyweight
2
10/arm
Hop forward 5 times, laterally 5 times, backward 5 times — all on one leg. Switch. Builds the single-leg reactive power and ankle stability for every cut and change of direction.
Band-Resisted Backpedal
Heavy band (anchored in front, around waist)
4
10 yards
Band around waist, anchored in front. Backpedal 10 yards against resistance. Builds the backpedal speed and power for transition defense — getting back faster than anyone.
Skater Jump
Bodyweight
4
8/side
Lateral bound foot to foot like a speed skater. Arm swing for momentum. Hold landing 1 second. Builds the lateral explosion for fighting through screens and closing out on shooters.
Band Lateral Lunge
Medium band (around ankles)
3
10/side
Band around ankles adds lateral resistance. Wide lunge to one side, push back. Fires hip abductors and adductors — the stabilizers that protect every lateral cut.
Band Cossack Squat -T-W Raise
Bodyweight
3
8/side
Wide stance. Shift weight to one leg, deep squat. Other leg stays straight. Builds deep lateral hip strength and mobility for explosive first steps from a defensive stance.
Band Woodchop (High to Low)
Medium band (anchored high)
3
10/side
Pull diagonally from high to low with rotation. The rotational power used in passing, shooting off the dribble, and absorbing contact during drives.
Russian Twist (Feet Elevated)
Bodyweight
3
20 total
Sit with feet off ground. Rotate torso, touch floor each side. Builds rotational endurance for sustained core output through an entire game.
Band Squat (High Rep)
Heavy band
3
20
Same band squat, but 20 reps — high volume drives muscle growth. Thighs burn by rep 15. Push through. Builds quad/glute mass for holding post position against physical defenders.
Push-Up Mega-Set (4 Widths)
Bodyweight
3
8+8+8+8
8 wide + 8 standard + 8 narrow + 8 diamond = 32 reps per set. No rest between widths. Builds the upper-body mass for physical play. Add a band for load if bodyweight is easy.
Walking Lunge (Long Steps)
Bodyweight
3
20 steps
Extra-long steps, 20 total. Long step emphasizes glutes. Builds the posterior mass that absorbs contact and powers post moves and rebounding.
Continuous Tuck Jumps
Bodyweight
3
6
Wide grip on band. Row to lower chest. Wide grip builds upper back WIDTH — a wider back means a bigger frame that's harder to move off the block. Physical real estate in the paint.
Lateral Box Hop (Over & Back)
Low step/object
3
10 total
Jump laterally over low object, immediately jump back. 10 total. Builds lateral reactive power for quick rim positioning, help defense recovery, and offensive rebounding.
Copenhagen Plank
Bodyweight + chair
3
20 sec/side
Side plank with top leg on chair. Builds adductor and lateral core armor that absorbs the lateral contact bigs endure every play in the paint.
Burpee to Max Vertical Jump
Bodyweight
3
8
Full burpee (chest to floor), then explode into a MAX vertical jump at the top. 8 reps. The hardest bodyweight conditioning exercise — total-body power and cardiovascular endurance simultaneously.
Band Sprint in Place
Heavy band (anchored behind, around waist)
4
15 sec
Band anchored behind, around waist. Sprint in place at MAXIMUM effort for 15 seconds. Rest 60 seconds. 4 sets. Replicates the sprint demands of basketball without needing a full court.
Hollow Body Hold
Bodyweight
1
45 sec
Lie on back. Arms overhead, legs extended, both lifted off the ground. Hold — lower back pressed to floor. The final core challenge. Team holds together. No one drops first.
Mountain Climber Sprint
Bodyweight
2
30 sec
Plank position. Drive knees to chest as FAST as possible for 30 seconds. Builds hip flexor speed and cardiovascular conditioning. The last push of the workout.
Activation Plyos (Everyone)
Squat Jump (Moderate)
Bodyweight
2
6
Moderate effort squat jump to activate the legs. Not max effort — 75% intensity. Wake up the fast-twitch fibers before the position-specific work.
High-Knee Run in Place
Bodyweight
2
20 sec
High knees at maximum speed for 20 seconds. Activates hip flexors, elevates heart rate, and primes the nervous system for explosive work.
Lateral Shuffle (Quick Feet)
Bodyweight
2
10/dir
Low athletic stance. Quick lateral shuffle — 10 steps right, 10 steps left. Activates lateral movement patterns for every position.
PG Change of Direction
180° Jump Turn
Bodyweight
3
8
Jump, rotate 180° mid-air, land facing opposite direction. Immediately jump and rotate back. Builds rotational air control — the physical quality behind spin moves and reverse finishes.
Depth Drop to Lateral Sprint
Step (6-12")
4
4/side
Step off, land, IMMEDIATELY sprint laterally 5 yards. Trains reactive lateral acceleration — the movement pattern of exploding off a crossover.
Band Lateral Shuffle (Heavy)
Heavy band (around ankles)
3
15/dir
Heavy band around ankles. Defensive-stance shuffle. The extra resistance overloads the hip abductors that power every defensive slide and lateral change of direction.
PG Reactive Quickness
Single-Leg Hop Series (Fwd/Lat/Back)
Medium band (under feet)
2
5 each dir/leg
Hop forward 5 times, laterally 5 times, backward 5 times — all on one leg. Switch. Builds the single-leg reactive power and ankle stability for every cut and change of direction.
Band-Resisted Backpedal
Heavy band (anchored in front, around waist)
4
10 yards
Band around waist, anchored in front. Backpedal 10 yards against resistance. Builds the backpedal speed and power for transition defense — getting back faster than anyone.
SG Lateral Explosion
Skater Jump
Bodyweight
4
8/side
Lateral bound foot to foot like a speed skater. Arm swing for momentum. Hold landing 1 second. Builds the lateral explosion for fighting through screens and closing out on shooters.
Band Lateral Lunge
Medium band (around ankles)
3
10/side
Band around ankles adds lateral resistance. Wide lunge to one side, push back. Fires hip abductors and adductors — the stabilizers that protect every lateral cut.
Cossack Squat
Bodyweight
3
8/side
Wide stance. Shift weight to one leg, deep squat. Other leg stays straight. Builds deep lateral hip strength and mobility for explosive first steps from a defensive stance.
SG Rotational Core
Band Woodchop (High to Low)
Medium band (anchored high)
3
10/side
Pull diagonally from high to low with rotation. The rotational power used in passing, shooting off the dribble, and absorbing contact during drives.
Russian Twist (Feet Elevated)
Bodyweight
3
20 total
Sit with feet off ground. Rotate torso, touch floor each side. Builds rotational endurance for sustained core output through an entire game.
Bigs Hypertrophy Circuit
Band Squat (High Rep)
Heavy band
3
20
Same band squat, but 20 reps — high volume drives muscle growth. Thighs burn by rep 15. Push through. Builds quad/glute mass for holding post position against physical defenders.
Push-Up Mega-Set (4 Widths)
Bodyweight
3
8+8+8+8
8 wide + 8 standard + 8 narrow + 8 diamond = 32 reps per set. No rest between widths. Builds the upper-body mass for physical play. Add a band for load if bodyweight is easy.
Walking Lunge (Long Steps)
Bodyweight
3
20 steps
Extra-long steps, 20 total. Long step emphasizes glutes. Builds the posterior mass that absorbs contact and powers post moves and rebounding.
Bigs Reactive Rebounding Power
Continuous Tuck Jumps
Bodyweight
3
6
Jump, tuck knees, land, IMMEDIATELY jump again. No pause between reps. 6 continuous max-effort jumps. Builds second-jump ability — the #1 physical trait for dominant rebounders.
Lateral Box Hop (Over & Back)
Low step/object
3
10 total
Jump laterally over low object, immediately jump back. 10 total. Builds lateral reactive power for quick rim positioning, help defense recovery, and offensive rebounding.
Copenhagen Plank
Bodyweight + chair
3
20 sec/side
Side plank with top leg on chair. Builds adductor and lateral core armor that absorbs the lateral contact bigs endure every play in the paint.
The Gauntlet (Everyone Together)
Burpee to Max Vertical Jump
Bodyweight
3
8
Full burpee (chest to floor), then explode into a MAX vertical jump at the top. 8 reps. The hardest bodyweight conditioning exercise — total-body power and cardiovascular endurance simultaneously.
Band Sprint in Place
Heavy band (anchored behind, around waist)
4
15 sec
Band anchored behind, around waist. Sprint in place at MAXIMUM effort for 15 seconds. Rest 60 seconds. 4 sets. Replicates the sprint demands of basketball without needing a full court.
Hollow Body Hold
Bodyweight
1
45 sec
Lie on back. Arms overhead, legs extended, both lifted off the ground. Hold — lower back pressed to floor. The final core challenge. Team holds together. No one drops first.
Hollow Body HoldMountain Climber Sprint
Bodyweight
2
30 sec
Plank position. Drive knees to chest as FAST as possible for 30 seconds. Builds hip flexor speed and cardiovascular conditioning. The last push of the workout.
Day 3 is designed to be the most physically demanding session of the week. Position-specific power work followed by a team conditioning gauntlet pushes every player to their limit. The purpose is twofold: (1) build game-specific conditioning, and (2) build mental toughness. The players who push through the gauntlet are the players who push through the 4th quarter.
Running off 15-20 screens per game requires explosive lateral movement: plant, drive sideways, accelerate in a new direction. Skater jumps replicate this exact pattern. The 1-second hold on each landing builds the single-leg stability that prevents ankle injuries when planting off a screen at full speed.
Without a barbell, bigs build muscle mass through HIGH VOLUME. The 20-rep band squats and 32-rep push-up mega-sets create 40-60 seconds of time under tension per set — the optimal range for hypertrophy. Research confirms that high-rep bodyweight training produces comparable muscle growth to moderate-weight barbell work for most athletes.
The conditioning finisher is done TOGETHER as a team. Burpees, band sprints, hollow body hold — everyone suffers equally. This builds the shared toughness that defines championship programs. When the game is on the line in the 4th quarter, the team that trained through discomfort together has the mental edge.
Day 3 delivers both: position-specific power development (PG agility, SG lateral strength, Bigs rebounding power) AND team-wide conditioning through the shared gauntlet. The best college programs build individual skill and team culture simultaneously — this workout does both.
All three workout days require only resistance bands and your body. The entire program travels: hotel rooms, parks, dorm hallways, outdoor courts. During road trips, holiday breaks, and off-season training, your team can maintain their strength and conditioning anywhere in the world.
Day 1 (Lower Body) trains 3x/week. Day 2 (Upper Body) trains 2x/week. Day 3 (Total Body) trains 2x/week. Sample weekly schedule: Mon = Day 1, Tue = Day 2, Wed = Day 3, Thu = Day 1, Fri = Day 2, Sat = Day 3, Sun = Rest. 6 sessions per week, alternating emphasis, full recovery.