Ultimate Guide to Quick At-Home Basketball Strength & Conditioning Workout

conditioning workout

Written by Yvette

December 17, 2020


Stuck at home and can’t go to the gym to keep up with your exercise regimen? This conditioning workout will keep your speed up, spirit right, body strong, and prepare your body to return with the strength, endurance, and speed to outperform your competition in the court. Do this quick and easy routine to improve basketball strength and conditioning so you can keep the focus on your goals. 

During these times, we tend to slack on our workouts. We may not be able to go to the gym, but there’s no excuse for not doing it at home. It only takes 30 minutes to do our workout, and no equipment is needed -just you, your home, and fresh air. This routine focuses on upper body strength, foot speed, and overall body speed and strength. 

Conditioning Workout Routine

The first three sets will focus on upper body strength. Remember to do your stretching to loosen those tight muscles. Do as much as you can in 5 minutes and rest for a minute before doing the next exercise set.

  1. Pushups
  2. Sit-ups
  3. Dips

The next part of our conditioning workout will focus on foot speed. This is important to keep our endurance, agility, and strength in court. We have four types of exercise sets for foot speed. Each set will last for 20 seconds, having 20 seconds of rest in between. Do two sets each.

  1. Left-right
  2. Right-left
  3. Scissors
  4. Up- downs

The last part of this routine is to do some 10-15 second strides for 10x. This exercise is like a running stretch where you do long strides to keep your form, speed, and flexibility. Then do your stretch afterward. 

Key Pointers When Doing a Conditioning Workout

Keep in mind the following key pointers to maximize your conditioning workout plan. 

  1. Hydrate

It is essential to keep hydrated before, during, and after a workout. Drinking water helps replace fluids lost during sweating, which keeps your muscles hydrated and, at the same time, gives lubrication to joints and maintains optimal body temperature. This way, you can avoid cramps, dizziness, and the like. Always have a water bottle within reach

  1. Rest in Between Sets 

Resting in between sets is critical. Overdoing it and pushing it too far can lead to burn-out. Apart from catching your breath, this short time can help you recover, your muscles in particular. The ideal time would be around 20-30 seconds and may even go up to 60 seconds depending on how long and heavy your workout will be. In our basketball conditioning workout, 20-30 seconds is enough for you to recover.

  1. Don’t Forget to Stretch

Stretching is very basic to any physical activity. We stretch before we do our routine while doing sets and after a workout. It basically helps with our flexibility helping us prevent strains on our muscles. Loosening up our muscles will prevent cramps and improve our range of motion. 

  1. Do a Progressive Conditioning Workout

The best workout for basketball conditioning is a progressive one. When I say progressive, I mean to gradually add reps to the set or increase the intensity and number of sets in your routine. Keep it challenging, so you get stronger as you do your workout. Train your body to adapt to the new changes in your routine to keep improving. This way, you can reap benefits faster and better.  

There you have it—the best conditioning workout you can do at home and all in just under 30 minutes. Check out our videos, and always be updated. Remember to keep peace in your mind, love in your heart, and basketball in your veins.


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