The workout regime of a pro basketball player is on a completely different level to yours. Sure, guys like LeBron James and Kevin Durant spend hours in the gym pumping iron. But it’s not all about bench presses with these guys either — they also have unusual training regimens that focus on one thing above all: getting better.

What would it be like to be a professional basketball player, and how would you adjust your workout regimen? How would it affect your career? We’ve looked into the training regimen of a pro basketball player to find out their lifestyle in hopes of helping you become a stronger, more healthy person.

Cardiovascular Exercises

During the off-season, NBA players will utilize different cardiovascular exercises such as running, rowing, cycling, and swimming. They will also practice yoga to help strengthen their core muscles and improve their overall balance and flexibility.

During the season, however, basketball players will instead perform short, high-intensity cardiovascular exercises such as sprints, intervals, and HIIT (high-intensity interval training). These exercises are much more effective at improving cardiovascular health than longer, slower exercises such as jogging or cycling.

Lifting Weights

Lifting weights is done to maintain their strength, build endurance, and help prevent injury. For starters, when an NBA player lifts weights, he typically focuses on compound exercises like bench presses, squats, and deadlifts. These exercises are great because they work for multiple muscle groups at once, and they can be done with dumbbells, barbells, and even no equipment.

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A typical lifting program will last 8-12 weeks and continue throughout the season. Players lift heavy weights about 2 or 3 times per week, with a day of rest between workouts.

Alternating Dumbbell Press

The exercise works your shoulders, triceps, and core. To do it, lie on your back with one dumbbell in each hand above your head, palms facing each other. It’s an excellent exercise for improving your shooting accuracy, as well as your overall strength. Your shoulders are a very important part of your basketball game, so you must strengthen them.

Practicing Drills

The workout is done on non-game days and is extremely helpful in enhancing ball-handling skills, agility, and quickness. The idea of this workout is to shuffle, change directions, and cut while dribbling the ball.

You can use a basketball court, a football field, a park and a timer to keep track of your time and how many circuits you go through. It will also provide your legs with a great workout, making it a great all-around workout for basketball players.

Squats and Lunges

Squats and lunges are two exercises that NBA players do to improve their leg strength and explosiveness. Squats are great for building lower body strength, while lunges can improve your flexibility and balance.

You need a bench or chair to rest your back against squats. You don’t need to do squats with weights, but hold them in front of your body with arms straight. They are great for increasing your leg strength and explosiveness, which are important for playing basketball.

Rope Skipping

Rope skipping is one of the most effective exercises for improving cardiovascular health. It is easy and convenient to do in your free time. A study found that rope skipping is just as effective as jogging in improving cardiovascular health. It burns more calories than jogging, making it a more effective workout.

Stretch and Sprints

It’s the perfect way to end your day by getting your blood flowing and releasing built-up toxins. It is also a great way to improve your agility, flexibility, and endurance. To do this workout, you need access to a long, flat surface like a track or a field.

Start by jogging in place for about a minute to get your blood flowing. After a minute, start running in small bursts, followed by a short jog.

Conclusion

Exercises and workouts can vary depending on the athlete’s needs. Everyone is different and has their strengths and weaknesses. When it comes to basketball, a wide variety of skills and abilities are needed both on and off the court. Ultimately, the best way to improve your fitness levels and get in better shape is to find a workout you enjoy doing.