intermediate level

Basketball Workout Plan: Stabilization

Looking for a basketball strength plan? Find the best weight training exercises for you here.

The goal of core stabilization training is to increase dynamic postural control, improve muscle length-tension relationship (LTR) and improve intrinsic stabilization of the lumbo-pelvic-hip complex to allow for the expression of functional strength.

This phase of training involves gearing the acute training variables toward STRENGTH-ENDURANCE ADAPTATIONS:

REPS: 12-25
SETS: 2-3
INTENSITY: 50-70%
VOLUME: 36-75
REP TEMPO: 3/2/1 (eccentric/isometric/concentric)
REST INTERVAL: 30-60 seconds.

The exercise should ONLY be performed with ideal posture and should be stopped when your client’s structural integrity is compromised.

You must push yourself to learn new skills. Step outside of your comfort zone.

For example, if you're not making mistakes and losing the ball while practicing your dribbling, you're not getting out of your comfort zone. And you're not picking up a new skill. You're only practicing things you already know how to do.

To learn a new skill, you must step outside of your comfort zone and be willing to make mistakes.

When working out, it is critical to understand how to perform fundamentally correct skills. This is especially true in the case of shooting the ball.

Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.

If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.

Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Week 1

Rest day!

Rest day!

Rest day!

Rest day!

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