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Basketball Explosiveness and Quickness Workout Plan

6 Weeks / 3 Days per Week / Intermediate

Basketball Explosiveness and Quickness Workout Plan

Basketball Explosiveness and Quickness Workout Plan

6 Weeks / 3 Days per Week / Intermediate

Basketball Explosiveness and Quickness Workout Plan

6 Weeks / 3 Days per Week / Intermediate

Workout Goals

Equipment Needed

  • Jump Rope
  • Agility Ladder
  • Cones
  • Slide Board
  • Resistance Band
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Abs / Intermediate
3 sets, 60 reps, 01:00 rest
3 60 01:00
Calves / Intermediate
3 sets, 6 reps, 00:30 rest
3 6 00:30
Calves / Beginner
3 sets, 15 reps00:01:00, 00:30 rest
3 00:01:00 00:30
Calves / Expert
3 sets, 6 reps, 00:45 rest
3 6 00:45
Calves / Intermediate
3 sets, 6 reps, 00:45 rest
3 6 00:45
Calves / Intermediate
3 sets, 6 reps, 00:30 rest
3 6 00:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

This workout is all about pushing yourself and getting out of your comfort zone. However, you must not sacrifice your form. Legendary coach John Wooden said it best when he said, "Be quick without hurrying."

Tips

- If you hear your feet pounding against the ground, you need to lighten your footwork. Challenge yourself to have light quick feet on every exercise.
- Pump your arms as you do the footwork exercises. This will help make you quicker.
- Do your best to keep your heels from touching the ground when doing these exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan is going to help you develop your quickness, speed, and overall explosiveness. The workout was designed specifically for basketball players, and the movements will directly translate over to the court. It is a six week plan that can be done on your own, with a partner, or with a... more

This workout plan is going to help you develop your quickness, speed, and overall explosiveness. The workout was designed specifically for basketball players, and the movements will directly translate over to the court. It is a six week plan that can be done on your own, with a partner, or with an entire team.

Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Intermediate
3 sets, 15 reps, 00:30 rest
3 15 00:30
Quads / Intermediate
8 sets, 1 reps, 00:15 rest
8 1 00:15
Calves / Beginner
8 sets, 1 reps, 00:15 rest
8 1 00:15
Calves / Beginner
3 sets, 15 reps00:00:30, 01:00 rest
3 00:00:30 01:00
Calves / Beginner
3 sets, 6 reps, 01:00 rest
3 6 01:00
Calves / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Stay light on your feet and push yourself to be quicker than the set before. Make sure that you are maintaining great form though.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan is going to help you develop your quickness, speed, and overall explosiveness. The workout was designed specifically for basketball players, and the movements will directly translate over to the court. It is a six week plan that can be done on your own, with a partner, or with a... more

This workout plan is going to help you develop your quickness, speed, and overall explosiveness. The workout was designed specifically for basketball players, and the movements will directly translate over to the court. It is a six week plan that can be done on your own, with a partner, or with an entire team.

Exercise Sets Distance Time Reps Weight Rest
Calves / Very Easy
3 sets, 20 reps, 00:30 rest
3 20 00:30
Hamstrings / Beginner
3 sets, 00:00:30, 00:30 rest
3 00:00:30 00:30
Groin / Intermediate
3 sets, 30 reps00:00:30, 00:30 rest
3 00:00:30 00:30
Hip Flexors / Intermediate
3 sets, 10 reps, 00:15 rest
3 10 00:15
Calves / Intermediate
3 sets, 6 reps, 00:45 rest
3 6 00:45
Quads / Intermediate
6 sets, 1 reps, 00:15 rest
6 -- 1 00:15
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Make sure that you have the correct form and technique for all of your movements. You want to go as quickly as you can, but not at the sacrifice of good form.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan is going to help you develop your quickness, speed, and overall explosiveness. The workout was designed specifically for basketball players, and the movements will directly translate over to the court. It is a six week plan that can be done on your own, with a partner, or with a... more

This workout plan is going to help you develop your quickness, speed, and overall explosiveness. The workout was designed specifically for basketball players, and the movements will directly translate over to the court. It is a six week plan that can be done on your own, with a partner, or with an entire team.

38 person started this plan

Equipment Needed

  • Jump Rope
  • Agility Ladder
  • Cones
  • Slide Board
  • Resistance Band
Basketball Explosiveness and Quickness Workout Plan

38 person started this plan

Equipment Needed

  • Jump Rope
  • Agility Ladder
  • Cones
  • Slide Board
  • Resistance Band