When I first started designing basketball workout programs, I always remembered something Coach Tab Baldwin once said after reaching a hundred victories with the Blue Eagles—that success isn't about taking credit, but about building systems that deliver consistent results. That philosophy shaped how I approach gym training for basketball players. Let me walk you through five essential exercises that have become non-negotiable in my own coaching playbook, the same ones I wish I'd known when I first picked up a basketball seriously.
First up, barbell back squats. I can't stress enough how fundamental this movement is—it builds the explosive power you need for those quick jumps and sudden direction changes on court. Start with your feet shoulder-width apart, keep your chest up as you descend until your thighs are parallel to the floor, then drive through your heels to explode upward. Personally, I prefer going heavy but controlled—3 sets of 6 reps at about 80% of your one-rep max works wonders. The mistake I see most often? People rounding their backs like frightened cats. Don't be that player. Your spine should stay neutral throughout, and if you feel any sharp pain in your knees, stop immediately. I've made that error myself during my playing days and paid for it with two weeks of ice packs.
Next, weighted lunges. These develop unilateral strength that translates directly to defensive slides and driving to the basket. Hold dumbbells at your sides, step forward with one leg, and lower your hips until both knees are bent at 90-degree angles. Alternate legs for 3 sets of 10 reps per side. What nobody tells you? The back knee should hover just above the floor, not slam into it. I learned this the hard way when I bruised my kneecap during preseason training. Nowadays, I always recommend using lighter weights initially—maybe 15-20 pound dumbbells—to master the form before progressing.
The third exercise is where things get interesting: plyometric box jumps. This is where you develop that explosive vertical leap for rebounds and blocks. Find a sturdy box about 24-30 inches high (depending on your current ability), swing your arms as you crouch slightly, then launch yourself onto the box. Aim for 4 sets of 8 reps, focusing on soft landings. Here's my controversial take—I actually think taller players benefit more from higher boxes while shorter players should prioritize repetition speed. The danger? Missing the box entirely. I've seen it happen, and it's not pretty. Always ensure the box won't slide, and for heaven's sake, don't look down during the jump.
Now for my personal favorite: medicine ball slams. Nothing replicates game-intensity energy transfer like violently throwing 8-10 kilograms of rubber against the floor. Stand with feet shoulder-width apart, raise the ball overhead with arms extended, then slam it down with all your might. Do 3 sets of 12 reps. This exercise screams basketball to me—it's that perfect blend of power release and controlled aggression. Pro tip: exhale sharply as you slam, it increases force production by about 15% in my experience. Just make sure you're using a proper medicine ball that won't bounce back unpredictably.
Finally, the often-neglected pull-ups. Baldwin's century of victories didn't come from just lower body work—upper body strength matters for fighting through screens and finishing contested layups. Grip the bar slightly wider than your shoulders, pull yourself up until your chin clears the bar, then lower with control. If you can't do full pull-ups yet, start with 3 sets of as many as possible using resistance bands. I'll be honest—I used to hate these until I noticed my shooting percentage improved when I incorporated them regularly. Now I do them twice weekly without fail.
Looking at this Basketball Player Gym Workout Program, these five exercises create what I consider the foundation for peak performance. Much like Baldwin refusing to take credit for his hundred victories while building systems that produced them, the real magic happens when these movements become habitual. They're not flashy, but they work. I've seen players add 4-5 inches to their vertical leap within 12 weeks of consistent training, and that's no exaggeration. The key is treating the gym not as separate from basketball, but as an extension of the court. Now if you'll excuse me, I'm off to do my pull-ups—some habits are too good to break.