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At Home Bodyweight Basketball Workout – NO Equipment Needed

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No access to training facilities? No problem! You can still develop areas of your game by working out at home.

Here’s a list of the exercises including reps x sets. This is a very challenging workout so be sure to adjust the reps/sets to a level that will allow you to execute correctly. Starting out you may want to lower your reps/sets and increase them as you develop.


Basketball push-ups
3 sets x 20 reps

pushups
Basketball push-ups (single arm)3 sets x 10 repssinglearmpushup

Side plank
3 sets x 60 seconds each side

plank

Single leg rotations
3 sets x 50 reps each leg

legrotations

Figure 8’s
3 sets x 50 reps

figure 8

Around the world
3 sets x 20 reps

aroundtheworld

Bicycle crunch
3 sets x 20 reps

bicyclecrunch

Tap ball between fingers
3 x 30 reps

tapping

Defensive slide with resistance band
3 sets x 15 reps

slides

Lunges
3 sets x 15 reps (each leg)

lunges

Want this on your mobile? This program is in our practice planner app!

Nick George

Nick George

Head Coach at Nick George Pro Performance
Nick George is a former team GB and English international.He started his career in the NCAA at VCU and then continued to play pro in the top leagues in Italy, France, Spain and Switzerland.Today he heads NG Pro Performance in the UK, teaching players of all ages and skill levels, with a focus on instilling discipline, focus, hard work and a positive mindset in his players.
Nick George

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