The basketball workout

Date

03.04.20 More info+

Build power, speed, coordination, and more.

John Rutherford, Tier 2 trainer at Austin in Texas, got into basketball when he was six years old. “It has taken me all over the world and allowed me to meet all types of people and explore different cultures,” says Rutherford, who played all four seasons in college.

To this day, pick-up games remain his favorite form of cardio because of their action and non-stop nature.

That said, the benefits extend beyond entertainment. Basketball builds agility, speed, coordination, power, balance, and more.

As a fitness tool, the basketball falls on the lighter side, weighing much less than your traditional kettlebells or dumbbells. The difficulty of the workout below, programmed by Rutherford, stems from the coordination and mental focus required to complete each exercise rep while handling—and maintaining control of—the ball.

It includes four supersets, each comprised of one power move and one stability move, all with a basketball spin. “Power increases your strength and speed,” he says, while stability creates a more solid foundation for injury prevention. On top of that, the eight-move routine bolsters your core and improves hand-eye coordination.

Try it: Rutherford recommends warming up with 15 to 20 reps each of walking knee hugs, alternating quad stretches, deep squat holds, inchworms, and tuck jumps.

To do the workout, perform 3 to 4 rounds of superset A with no breaks, then rest 1 minute. Do the same for supersets B, C, and D. For the best results, do it twice per week.

Superset A:

Power: squat jump with basketball

Stand tall with feet at hip-width, holding a basketball in front of your chest. Lower into a squat, then press into the floor and explode upward, getting air. Land softly for one rep, then immediately lower into the next squat. Continue for 30 seconds.

Stability: suitcase squat with dribble

Stand tall with a dumbbell in one hand by your side, a basketball in the other, and feet at hip-width. Start and continue dribbling as you lower into a squat, then press up to return to start. Continue for 30 seconds, then switch sides and repeat.

Superset B:

Power: alternating jump lunge with basketball

Start in a lunge with a 90-degree bend in both knees, holding a basketball in front of your chest. Press your feet into the floor and explode upward, switching leg positions in the air so that you land softly with your legs in the opposite position. Continue, alternating sides, for 30 seconds.

Stability: squat with figure 8

Stand with feet at hip-width and lower into a squat, holding a basketball with both hands. Perform a figure 8 with the ball, bringing it around and behind the right leg, between your legs, then around and behind the left leg, and between the legs again for one rep. Pass the ball from one hand to the other throughout. Continue for 30 seconds, then switch directions and repeat.

Superset C:

Power: chest pass to wall

With a wall a few feet in front of you, stand in an active stance with your core engaged, a slight bend in the knees, and feet at hip-width, holding a basketball in front of your chest. Press the basketball forward and throw it directly at the wall, then catch it as it rebounds. Continue for 30 seconds, aiming for the same spot on the wall with each throw.

Stability: lunge hold with dribble

Start in a lunge with the left leg forward, right leg back, a 90-degree bend in the knees and a basketball in your right hand. Engage your core and dribble the basketball. Keep the rest of your body still and avoid leaning to one side. Continue for 30 seconds, then switch sides and repeat.

Superset D:

Power: push-up on basketball

Start in a high plank with feet together, shoulders stacked over wrists, gripping a basketball on the floor with both hands. Lower into a push-up until your chest touches the ball, then press up to return to start. Continue for 30 seconds.

Stability: starfish side plank with basketball

Start in a side plank with ankles, knees, hips, and shoulders stacked, your left forearm on the floor, and a basketball in front of you. Lift your hips off the floor and raise a basketball directly overhead with your right hand. This is your start position. Without dropping your hips or the ball, raise your right leg as far as is comfortable, then lower it to start for one rep. Keep your leg straight throughout. Continue for 30 seconds, then switch sides and repeat.

Photography by Mohamed Sadek

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