Sports-specific training has become one of the fastest-growing components of the fitness industry. People are realizing that, in order to take their game to another level, they need more than “just working out.” It now requires a specific approach to what their individual sport’s physical demands are. Basketball players are no different. In fact, I would argue that a basketball player needs more specific training than most other sports. A quick analysis of the demands of the sport will reveal why:

  • Strength demands: a basketball player needs considerable lower body strength to be able to post up and also to jump, as well as the upper body strength to not get pushed around.
  • Gender difference: females need just as much training as males, and yet the training is usually not individualized for gender.
  • Injury rates: basketball players have high knee & ankle injury rates, and therefore need training that targets the movements and muscles to help decrease their chance of injury.
  • Speed requirements: while a 40 yard dash does a basketball player no good, it is vital for a basketball player to excel in measurements like a 10 yard sprint.
     
  • Vertical Jump: the hallmark of a basketball athlete (“How high can you jump?” “Can you dunk?”)
  • Lateral Quickness/Agility: a basketball player must possess incredible quickness and the ability to change directions like few other athletes.
  • Unique skill set: hand-eye coordination, fine motor skills (used while shooting)
  • Endurance: four quarters (or two halves) of all the things listed above. You must have a strong cardiovascular system to handle all of this.

When a sports training professional honestly takes all of these demands into consideration when designing a training program for the basketball athlete, it becomes clear that he or she can’t just take any strength or agility regimen and say it works for this sport. One must be very deliberate in implementing a program. In short, the professional must understand the athlete.

If you are looking at doing some basketball-specific training, there are some important things to look for in a program. Treat any training program like you would a visit to a doctor….ask questions, do your homework. Make sure that you have these areas covered before beginning:

  • Emphasis on explosiveness: what is done to improve your vertical jump?
  • Endurance: will there be a definitive change in your metabolic rate?
  • Footwork: what is done to improve quickness from step A to step B? What else is used beside ladder drills?
  • Strength: are proper lifting techniques emphasized? Is it matched according to ages? Is there a periodization schedule?
  • Speed: is there a strong emphasis on overall speed development and proper running form?
  • Sports Medicine Approach: how does the program balance aggressive training while not causing overuse injuries? How does an old injury or imbalance fit into the training program?
  • Research: is this workout proven? Can you look on paper at how this has helped athletes? Is there a list of success stories?
  • Nutrition: how do the right foods/supplements fit into this program?


Once you have all of these questions answered, then you can feel confident that you are doing the right things to improve your game.

This article is a product of the Arkansas Sports Performance Center. 

BJ Maack ATC, CSCS. BJ has over 17 years experience of directly helping athletes be the best they can be. He spent six seasons with the St. Louis Cardinals professional baseball organization as an athletic trainer, and over 14 years working for one of the most highly respected orthopedic groups in the South. He also has organized the annual FCA High School Football Combine. He has owned Arkansas Sports Performance Center (ASPC) since 2003, and has helped thousands of athletes reach their full potential.