Basketball Strength Training Program for On-Court Movement

The workout: The session lists four specific training blocks designed for single-leg strength, hip extension, trunk control, and explosive movement. The program requires one basketball, an exercise mat, and open floor space. The first block contains Cross Step Sit Ups and Split Stance Balance. The second block contains Single Leg Hip Ups and Dynamic Single Leg RDL. The third block contains One Legged Crossed Hip Thrusts and Single Leg RDL, and the final block pairs Broad Jump Vertical Jump Combo with Ball Tap Push Up.

The session lists a 35-minute basketball strength training program focusing on single-leg strength, hip extension, trunk control, and explosive movement. The program is organized into four sequential blocks using one basketball, an exercise mat, and open floor space. The first block contains Cross Step Sit Ups and Split Stance Balance. The second block contains Single Leg Hip Ups and Dynamic Single Leg RDL. The third block contains One Legged Crossed Hip Thrusts and Single Leg RDL. The final block pairs Broad Jump Vertical Jump Combo with Ball Tap Push Up, with specific sets, reps, and cues listed for each drill.

1

Trunk and Balance Foundation

4 min · This block groups core rotation and stationary balance together to establish a stable foundation. Players should observe their shoulder rotation and knee alignment during these movements.

1. Cross Step Sit Ups3 sets of 12 repsKeep your feet flat on the mat and rotate your shoulders fully at the top of each sit up.
2. Split Stance Balance45 seconds per sideHold a deep split stance, keeping your front knee aligned directly over your ankle without wobbling.

2

Hip and Posterior Activation

5 min · These drills pair floor-based hip extension with standing hip hinges. The sequence asks the player to focus on glute engagement and maintaining a flat back.

1. Single Leg Hip Ups3 sets of 10 reps per legDrive your heel into the floor to lift your hips until they form a straight line.
2. Dynamic Single Leg RDL3 sets of 8 reps per legHinge at your hips while keeping your back flat and extending one leg straight behind you.

3

Single Leg Strength Progression

5 min · This block targets unilateral strength and control through elevated hip thrusts and slow Romanian deadlifts. Players should monitor hip squareness and glute activation throughout.

1. One Legged Crossed Hip Thrusts3 sets of 12 reps per legCross one ankle over your knee and press your hips upward by squeezing your glutes.
2. Single Leg RDL3 sets of 10 reps per legLower your torso slowly while keeping your hips square to the ground and your back flat.

4

Explosive Power and Upper Body

3 min · The final block combines rapid horizontal-to-vertical force transfer with upper body stability. Players focus on soft landings and minimizing hip sway during the push ups.

1. Broad Jump Vertical Jump Combo5 sets of 4 combosLand softly from the broad jump and immediately explode upward into a high vertical leap.
2. Ball Tap Push Up3 sets of 8 reps per sidePerform a push up, then tap the basketball with one hand while keeping your hips steady.

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.