Below is a basketball strength training workout specifically designed for middle school and high school players, broken down into two categories:
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Weight Training (Barbells, Dumbbells, Machines)
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Bodyweight-Only Training
These workouts aim to build strength, explosiveness, and injury prevention—key for basketball performance.
✅ Middle School Players (Ages 11–13)
Focus: Building a foundation with safe form, core strength, and functional movement.
With Weights (2–3x/week, supervised)
Use light weights with emphasis on form, not max effort.
Warm-Up (10 minutes)
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Jump rope: 2 minutes
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Bodyweight squats: 2×15
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Arm circles, leg swings, and high knees
Workout
| Exercise | Equipment | Sets x Reps |
|---|---|---|
| Goblet Squats | Dumbbell | 3×10 |
| Seated Row | Machine | 3×10 |
| Dumbbell Step-Ups | Dumbbell | 3×8 each leg |
| Lat Pulldown | Machine | 3×10 |
| Plank | Bodyweight | 3×30 sec |
Cool Down
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Static stretching (quads, hamstrings, calves, shoulders): 5–7 minutes
Bodyweight-Only (3x/week at home or park)
Warm-Up
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Jumping jacks: 2×30 sec
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Arm swings and leg circles
Workout
| Exercise | Sets x Reps |
|---|---|
| Air Squats | 3×15 |
| Push-Ups (or knees) | 3×10–12 |
| Wall Sits | 3×30 sec |
| Glute Bridges | 3×12 |
| Bird Dog | 3×10 each side |
| Plank | 3×30–45 sec |
✅ High School Players (Ages 14–18)
Focus: Strength, power, and durability. Integrate compound lifts, explosive training, and core strength.
With Weights (3–4x/week)
Rotate upper/lower body days or full-body depending on schedule.
Warm-Up (Dynamic Movement)
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5 minutes jump rope or light jog
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Dynamic stretches: lunges, hip openers, inchworms
Workout Example (Full Body Strength)
| Exercise | Equipment | Sets x Reps |
|---|---|---|
| Barbell Back Squat | Barbell | 4×6 |
| Romanian Deadlift | Dumbbell/Barbell | 3×8 |
| Dumbbell Bench Press | Dumbbell | 4×6–8 |
| Pull-Ups or Lat Pulldown | Bodyweight/Machine | 3xMax or 3×10 |
| Dumbbell Lunge Walks | Dumbbell | 3×10 steps |
| Plank Rows | Dumbbell | 3×8 each side |
Optional Finisher (Explosive)
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Medicine Ball Slams: 3×10
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Jump Squats: 3×10
Cool Down
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Foam rolling + static stretches
Bodyweight-Only (3–4x/week)
Perfect for travel, parks, or off days without gym access.
Warm-Up
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High knees, lateral shuffles, jump rope
Workout
| Exercise | Sets x Reps |
|---|---|
| Jump Squats | 3×12 |
| Push-Ups | 3×15–20 |
| Bulgarian Split Squats (use a bench) | 3×8 each leg |
| Dips (use bench/chair) | 3×10 |
| Plank to Push-Up | 3×10 |
| Hollow Body Hold | 3×30 sec |
🥤 Pro Tips:
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Rest between sets: 60–90 seconds
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Track progress in a notebook or app
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Focus on form—especially in middle school
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Combine with agility work and court skills weekly
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