Basketball Power Workout for High School and College Players

The workout: The session lists a basketball power workout for high school and college players using an open floor space and a stable low step or box. The four blocks contain dynamic stretch quads, planks, 2 steps jumps, high knees, one legged crossed hip thrusts, figure 4 sit ups into a half-kneeling position, quick feet side to side, and depth jumps. The workout lists doses and cues to track trunk control and foot contacts during each segment.

This session lists a basketball power workout using an open floor space and a stable low step or box. The first block contains dynamic stretch quads and planks. The second block pairs 2 steps jumps with high knees. The third block contains one legged crossed hip thrusts and figure 4 sit ups into a half-kneeling position. The final block pairs quick feet side to side with depth jumps. The session lists specific doses and cues for tracking physical alignment and foot speed across these four blocks.

1

Lower Body Prep and Core Stability

4 min · The block contains a dynamic stretch and a plank. The cues list tracking posture to ensure the lower back does not arch.

1. Dynamic stretch quads10 reps per legStep forward, pull your heel to your glute, and keep your chest tall without arching your lower back.
2. Plank45 secondsKeep your forearms flat, squeeze your glutes, and maintain a straight line from your head to your heels.

2

Explosive Takeoffs and High-Knee Cadence

3 min · This block pairs 2 steps jumps with high knees. The cues list tracking ground contact times and arm drive.

1. 2 Steps Jumps8 repetitionsTake two quick steps, plant your feet firmly, and explode upward while driving both arms toward the ceiling.
2. High knees30 secondsPump your arms from your hips to your chin while driving your knees up to hip height quickly.

3

Single-Leg Drive and Hip Transitions

5 min · The block contains one legged crossed hip thrusts and figure 4 sit ups into a half-kneeling position. The cues list tracking hip levelness and balance.

1. One Legged Crossed Hip Thrusts12 reps per sideDrive your heel into the floor, squeeze your glute at the top, and keep your hips level throughout.
2. Figure 4 sit ups into a half-kneeling position8 reps per sideRoll up smoothly, cross your leg, and push off the floor into a stable half-kneeling stance with your chest up.

4

Lateral Quickness and Reactive Landing

2 min · This block contains quick feet side to side and depth jumps. The cues list tracking soft, balanced landings on both feet.

1. Quick feet side to side40 secondsStay low in an athletic stance, pump your feet rapidly across the line, and keep your head steady.
2. Depth Jumps 26 repetitionsStep off the box, land softly on both feet with bent knees, and immediately explode straight up into the air.

How to progress

The session lists a self-check based on the completion of each drill's dose and cues. If the player does not complete the listed dose with the stated cues, the session lists repeating the same dose before increasing speed, repetitions, or resistance. This is a practice recommendation, not a guarantee of readiness or results. The session lists tracking landing alignment and trunk stability across all blocks.

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