In gyms, playgrounds, and parks across the country, the familiar sounds of the ball "swishing through the net" can be heard. The basketball season is here again. Whether you play basketball competitively or play for fun, these Bally Total Fitness Basketball Conditioning Workouts can improve your game. The strength training portion of these basketball fitness exercises will enable you to jump higher and get more rebounds, while the cardiovascular portion of the program will enable you to run up and down the court in the fourth quarter.

Warm-Up

5-10 minutes of low intensity aerobic exercise such as walking, biking, or jogging until you break a light sweat.

Strength Training

Perform each movement slowly while keeping the weight under control.

 

Legs

For each exercise, perform 1 set
Activity Reps Weight
Standing Calf Raise 8-12
Hip Adductor Machine 8-12
Hip Abductor Machine 8-12
Lying Leg Press 8-12
 

Chest

For each exercise, perform 1 set
Activity Reps Weight
Chest Press 8-12
 

Back

For each exercise, perform 1 set
Activity Reps Weight
Seated Row Machine 8-12
 

Shoulders

For each exercise, perform 1 set
Activity Reps Weight
Shoulder Press Machine 8-12
 

Arms

For each exercise, perform 1 set
Activity Reps Weight
Arm Curl Machine 8-12
 

Abdominals

For each exercise, perform 1 set
Activity Reps Weight
Abdominal Crunch 8-12

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Fitness Plan

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Eating Right, Weighing Less

Total fitness is about knowing what to eat and how much. Turn chow time into positive change with the right nutrition advice.

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Tops

  • Allow 48-72 hours between strength training sessions.
  • Strength training workouts should be performed 2-3 days per week.
  • Perform strength training activities after basketball practices or games.
  • Incorporate stretching into your routine during each workout.
  • Stretch after a warm-up or at the end of your workout when muscles are warm.
  • Repeat each stretch 3-5 times for all major muscle groups. Hold each stretch for 10-30 seconds and do not bounce while stretching.
  • Your fitness level will improve during the initial 4-6 weeks. After this improvement phase, you may add additional sets and exercises to your strength training routine.
 

Cardio Training

To significantly improve your cardiovascular endurance, consider the following information. Cardiovascular exercise should be performed 3-5 days per week for 20-60 minutes. Your heart rate should be between 55-90 percent of your predicted maximum heart rate, which is 220 minus your age. Cardiovascular activities are rhythmical, repetitive, continuous, and involve large muscle groups. Biking, running, swimming, stair climbing, and cross country skiing are all examples of cardiovascular activities.