Leg day every day: Overview

This is the page to bookmark if you want a single reference to ALL the workouts, however, I recommend downloading these Google Sheets. Every workout will have 3 phases:

1. Basketball skills training

2. Plyometric jumping exercises

3. Weightlifting

Feel free to change up the dribbling and shooting drills that you do every day. The key is to work on your weaknesses to round out your game AND to work at game speed so your hard work translates to better performance.

The following is a quick reference for your future workouts.

Basketball Drills

1. Dribble warm-up (2-5 min)

• Stationary - high/low pounds, figure 8s, etc.

• Moving drills w/ 1 or 2 balls - crossovers, between-the-legs, etc.

• Cross-court sprints, backpedal back - R and L hands

2. Basketball BW exercise (~5 min)

3. Shooting (5 min)

• Form shooting

• Jumpers, catch-and-shoot, etc.

4. Free throws

5. Off-hand finishes (5 min)

6. Jumpers, pull-ups, and difficult finishes (5 min)

7. Post footwork (5 min)

Plyometric workouts (pick one)

1. On-court workout

2. Plyo box workout

3. Weight room workout

Strength Training

Day 1: Strength focus - Chest/Biceps

Day 2: Metabolic overload - Shoulders/Forearms

Day 3: Drop sets - Legs/Lats/Triceps

Day 4: Hypertrophy focus - Upper chest/Traps/Shoulders

Day 5: Slow burn - Biceps/Triceps/forearms

Day 6: Explosive strength - Chest/Lats 

Day 7: Half-Century sets - Legs/Core