Basketball Gym Workout: Single-Leg for Balance and Power

The workout: The session lists a basketball gym workout targeting single-leg strength, trunk control, and jump preparation using open gym space, a low bench or box, a resistance band, and two floor markers. The session lists a sequence starting with Calf Raises and Dynamic Single Leg RDL, moving to Elevated One Legged Hip Thrusts and Band Strengthening Movement, continuing with Side Plank and Plank Knee Ins, and finishing with Lunge Knee Ups and Broad Jump Vertical Jump Combo. This sequence contains specific doses and observable cues for each drill.

The session lists a basketball gym workout targeting single-leg strength, trunk control, and jump preparation using open gym space, a low bench or box, a resistance band, and two floor markers. The blocks contain Calf Raises, Dynamic Single Leg RDL, Elevated One Legged Hip Thrusts, Band Strengthening Movement, Side Plank, Plank Knee Ins, Lunge Knee Ups, and Broad Jump Vertical Jump Combo. The progression lists completion of every dose while following the observable drill cues as a self-check. The blocks pair controlled hinges, lateral band movements, and plank variations with explosive jump combinations.

1

Ankle and Hinge Preparation

6 min · This block pairs ankle loading with single-leg hip hinges to prepare the lower joints for jumping. Players observe torso alignment and foot stability during each repetition.

1. Calf Raises2 x 10 reps each legRise through the big-toe side of the working foot and lower under control while the torso stays tall.
2. Dynamic Single Leg RDL2 x 6 reps each legKeep the standing foot rooted while the torso and rear leg hinge as one line toward each reach point.

2

Hip Drive and Ankle Resistance

7 min · This block combines unilateral hip extension with resisted lateral ankle movements. Players monitor level hip alignment and steady knee positioning against diagonal band tension.

1. Elevated One Legged Hip Thrusts2 x 8 reps each legDrive through the elevated heel and finish with level hips before lowering to the floor.
2. Band Strengthening Movement2 x 10 reps each sideKeep the knee still and move the foot slowly outward against the diagonal band tension.

3

Trunk Bracing

8 min · This block addresses trunk stability through static holds and rotational control. Players maintain a straight line from head to heels while preventing hip rotation during movement.

1. Side Plank2 x 25 sec each sideStack the feet, keep the elbow under the shoulder, and hold one straight line from head to heels.
2. Plank Knee Ins2 x 30 secKeep the shoulders over the hands and drive one knee forward without letting the hips rotate.

4

Power Finish

9 min · This block transitions prepared joints into explosive vertical and horizontal jumping patterns. Players check for a stable, balanced landing before initiating the next jump.

1. Lunge Knee Ups2 x 30 sec each legDrive the rear knee forward from the lunge and regain a tall single-leg position before resetting.
2. Broad Jump Vertical Jump Combo3 x 3 sequencesStick each broad-jump landing, then jump vertically only after balance is restored.

How to progress

Use completion of every listed dose while following the observable drill cues as a self-check. If a player cannot complete the listed dose with those cues, repeat the same dose before adding speed, repetitions, or resistance. This is a practice recommendation, not a guarantee of readiness or results.

This workout is one piece of a bigger plan — see how to build a full basketball training program around it.