Ultimate Guide to Boost Strength, Speed, and Stamina

boost strength

Written by Yvette

January 16, 2021


With the COVID 19 pandemic still in our midst, we can’t do our routine of going to the gym or training facilities. But any competitive athlete knows that nothing can stop them from meeting their goals. Competitive athletes will find ways to boost their strength, speed, and stamina. Let Coach Donald Watts guide you in doing different sets of exercises to improve on your goal. In this video, he will share an explosive workout that will help you stay on the game and not get left behind.

Step-by-step Workout You Can Do at Home

This workout includes a series of exercises that mix high-intensity interval movements and movements that will concentrate on your balance and stability. Remember to keep hydrated and do some stretching before you get to that workout. You can do this work out in less than an hour at your home and backyard, plus no equipment needed, just good ol’ stairs. Now let’s start with food speed to get your heart and muscles pumping and heated up.

Step-up/ step down with left-right foot movement

This exercise will go on for 30 seconds, then rest for the next 30 seconds. Do two sets of this. Make sure to make it a progression for each movement as quickly as you can.

Step-up/ Step down with right-left foot movement

The same rhythm as the first one, going on for 30 seconds, off for 30 seconds. Do two sets also.

Down-up/ Pause

Bounce down the stairs, take a pause and bounce up. Do this for 30 seconds, and rest for 30 seconds. Do two sets.

Sidestep facing left

Make the same motion of the third exercise but with your body facing sideways. Do two sets each Again, on for 30 seconds, off for 30 seconds. Keep in mind that when you do this, the side step, keep ground contact minimal.


Bounce up the stairs, take a pause and bounce down. Like the third step, do this twice for 30 seconds with 30 seconds’ rest.

Sidestep facing right

This step will follow the same motion as step 4. Two sets, too, with 30 seconds rest in between.

Hurdle strides

In doing this step, keep in mind to keep your back straight. Do it like you’re sprinting and use the arms to maintain balance. Make sure to keep your posture right and take as many steps as you can going up the stairs while concentrating on your balance and stability. Hurdles are done to get some stretch to and open up our strides. Do five sets of this step and take a rest in between.

Stairs Skip

Do five sets of this, starting with skipping 1 step first. Then start progressing to doing another five sets, this time skipping two steps. Remember to take rest in between and recover. Make sure to use your arms in able for you to make that full jumping motion while minimizing ground contact.

Stairs Skip with Squat

Now let’s take it further with squats. Jump as far as you can and finish it off with a squat. Keep your posture right and back straight. Do five sets of this with some rest in between.

No lockdown can stop you from becoming a better basketball player. This explosive workout for stamina, speed, and strength can be done anywhere. Just keep moving and keep improving—these challenging times are opportunities to focus on your goals and become innovative and creative in reaching them. Just as long as you love yourself and the game, you will always find a way for improvement.


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