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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
Latest posts by Nick George (see all)
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