Inside the Gym
🏋️ Intense Weightlifting Program:
Summer is the season for basketball players to build strength, power, and functional athleticism. An intense weightlifting program should be executed three days per week, focusing on compound lifts that improve explosion, mobility, and body control.
Hoopers should structure their lifting to enhance key basketball movements: vertical jumping, lateral quickness, and absorbing contact at the rim. Emphasis should be placed on lower-body lifts like squats and deadlifts, upper-body pressing movements (bench press, overhead press), and core stability exercises.
Additionally, integrating plyometrics—such as box jumps, depth jumps, and broad jumps—will help translate weight room gains to in-game athleticism.
Each session should begin with mobility prep and end with light recovery work or stretching to support joint health and prevent injury.
🏀 Skill-Building Sessions:
While the weight room builds the body, on-court sessions sharpen the game. Young hoopers should be hitting the court 4–5 days a week, with structured workouts that address shooting, ball-handling, finishing, and defense. Start each session with ball control drills (stationary and on the move), followed by finishing moves around the rim—like floaters, euro steps, and reverse layups.
The second half of the workout should focus on shooting progression: form shots, spot-up threes, and off-the-dribble pull-ups.
At least two sessions per week should include live reps—1v1 or 3v3 play—to build game-speed decision-making.
To round things out, dedicate time to defensive slides, closeouts, and reaction drills, ensuring players develop both sides of their game. Mastery is built in the summer—one smart rep at a time.
