Training with a College Basketball Weight Training Program

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The time between the first workout and the first game in college is very short. In most cases there are only five to six weeks to prepare.The entire season can be draining and demanding, even for talented atheletes. Proper training before games can help ease this stress.Training should be at least five days a week and involve agility, strength training, and conditioning. Both strength and power training have shown to increase speed and jumping abilities. Agility is a big deal even with a court ranging 30 yards in length. Remember that slower teams tend to lose more often. Make sure the athletes are eating well and getting plenty of sleep during training. Before starting any college basketball weight training program, make sure everyone passed their physical and they are ready for some hard work and intense training!

Before the Workout

There is much debate about stretching and if it actually helps prevent injuries. Either way, dynamic stretching and warming up should be included before the players train. This will increase their flexibility, which will be useful on the court.

Some great dynamic stretches and warm ups to start with would be:

Hamstring Stretch

Lie on your back with a resistance band in your hand. Hold onto one side, and put the other handle around your foot securely. Make sure there is plenty of tension and lift your leg from the floor without bending the knee. Do this for 3 sets of 10 reps on each side.

Alternate Toe Touches

Stand with your feet shoulder width apart and your arms out on each side. Alternate with bending down so your left arm will touch your right foot and vice versa. Do this about 20 times.

Groin Stretch

Stand with one knee on a stability ball and the other planted firmly on the ground. Spread your leg that it is on the ball out to the side until you feel a good stretch, then bring it back in. Do about 10-15 reps on each side.

Agility Ladder

This is similar to the exercises you often see at boot camps with tires laid flat on the ground. Place a ladder flat and weave in and out through the squares in a pattern. Set a time limit for the whole team to cycle through. If they do not meet the time limit they should redo it until they meet expectations.

Warm Up

Try starting with a simple jog for 5-10 minutes. Then add a few short sprints at the end such as sprinting across half the court and back.

Strength Training

Strength training should be done about three days a week and spread apart. A good example would be Mon, Wed and Fri. A good way to keep a steady pace is to work in circuts. Have 7-10 stations and a few people to each station. Be sure have them do each station for a minute or two and have a 1-3 minute break every 15-20 minutes. Make sure they work different muscle groups in each section. This can be done in a gym or somewhere else with proper equipment. Some good muscle groups to focus on in each station are:

  • Abs
  • Biceps
  • Triceps
  • Calves
  • Forearms
  • Glutes
  • Quadraceps
  • Hamstrings
  • Lats
  • Shoulders


Conditioning is an essential part of training for any sport. Here are some ideas by better basketball coaching that might fit well into your training routine. You may want to start with half of each routine and work your players up to this point. Be sure to give breaks between these sessions.

8 Horses In 8 Minutes

This workout has players start on the baseline, run to the foul line and back, the half line and back, the far foul line and back then the far baseline and back. then they go back to sprinting shorter distances as they sprint to the far foul line and back, then the half line and back, and the foul line and back. Once this is completed, this is 1 horse. Have them do 8 horses in 8 minutes.


Have players jog one lap around the gym, then sprint the second lap. This is one fartlek. Give players 6 minutes to do 8 fartleks.


Burpes or up downs are a great addion to any conditioning routine. Have them start in push up position and complete 1 pushup. Then have them jump up to standing position and do 1 jumping jack. They will then immediately squat back down and do another push up. Have them do 20 burpes.


Better Basketball Coaching

Basketball Training: the 8-8-18 workout

Glenn Harris

Pre-Season Conditioning for College Basketball