Basketball Training Program for High School


Daryl Laws Personal Trainer Burlington NC

Question: I played high school basketball and decided not to play AAU ball right now because I have been told by coaches that I need more strength and explosiveness. I workout at school in weightlifting class and our coaches keep telling me that the workout we do is all I need to be doing. I think that there are too many guys in there and I need to fill in the gaps in the workouts. What would be the best way to do that?

Answer: As discussed last week’s post, this is the problem of finding a balance between following the coaches program or finding a trainer to develop the best routine to help an athlete perform at his/her optimum level.

It’s difficult, at best, to get in any productive training in a high school program simply because of the volume of people trying to do the same thing at the same time.

From a training perspective, the most important part is to avoid repeating exercises or body parts which would overwork the individual.

Before you train you need to understand you have to drink water, for a kid at least the standard 64 ounces a day, eat healthy meals, and get the necessary sleep. The training breaks you down but these things make you stronger. What you are trying to do is build yourself into a bigger, stronger, faster athlete. When you do return to playing team basketball you will have retooled your body and by continuing to work on your ball skills, dribbling, shooting and passing, you’ll be a more highly developed player. Though playing for a team, almost year-around, as kids do now, it allows little time and energy to maximize the athleticism necessary as the next level.

These are some exercises we use as part of the training program for a high school basketball player:

  • Dumbbell Step-ups,
  • Resistance Rebounds,
  • Hang Cleans,
  • Battle Ropes,
  • Sit-ups,
  • Russian Twists,
  • Dumbbell Squat/Press,
  • Pull-ups,
  • Dumbbell Squats,
  • Bulgarian Split/Squats,
  • Double Dumbbell Rows,
  • Sled(both pulling and pushing),
  • Broad Jumps,
  • Front Squats,
  • Skaters,
  • Lateral,
  • Reactions,
  • Deadlifts,
  • Hip Press.

It’s an intense system with varying rep systems but yields great rewards. (The entire program is too lengthy for the article.) Make sure to get in your recovery time and nutrition.

god bless and keep training,