Fitness and strength training for basketball

Relaxation, core strength, support: what equipment for what goal

Each tool works on a specific quality of the basketball player.

• Medicine ball and wall ball: throws against a wall or on the floor, for upper body and core explosiveness.
• Kettlebell: the swing works the hips and posterior chain, useful for jumping.
• Skipping rope: quick feet, rhythm, and cardio, in ten minutes a day.
• Balance board: balance exercises on one leg, for more stable support.
• Dumbbells and weight plates: strengthening the legs and upper body, with a progressively increasing load.

Setting up a training corner at home

No need for a whole gym to make progress. A mat, a skipping rope, a kettlebell, and a medicine ball already cover most exercises. If you have space, a bench and a weight rack allow for barbell work. Start light, master the movement, then increase the load.

The skipping rope, the basketball player’s portable tool

It fits in the bag and works on what basketball constantly demands: ankle responsiveness, coordination, and breath. Alternate between feet together, jogging steps, and one-legged jumps. The Fundamental Speed from Nike, which is lightweight, is great for quick sequences.

Sporti, Tremblay CT, Fit & Rack: the brands on this page

Five brands cover the essentials, from clubs to home gyms.

• Sporti outfits clubs and schools with small equipment: wall balls, steps, bands.
• Tremblay CT, a French manufacturer of equipment for clubs and schools, offers medicine balls with or without handles.
• VirtuFit provides large equipment for home, such as racks and weight benches.
• Fit & Rack, a French brand based near Lyon, manufactures competition kettlebells that maintain the same size regardless of weight.
• Nike supplies its Fundamental skipping ropes.

For clubs: cones and collective equipment

A coach will also find what they need to mark a session. The delimitation cone sets from Erima create a dribbling course or a support zone in seconds. Ladders and low hurdles are used for support drills at the start of training.

Other accessories for athletes

Physical preparation comes with a few accessories. A water bottle from the bottles page keeps you hydrated during sessions, a watch from the watches page tracks your cardio, and headbands catch the sweat. Everything is gathered on the accessories page.

Large equipment: wait for the right opportunity

A rack or bench is a considered purchase, so it's best to buy at the right time. The Black Friday equipment starts the sale season, followed by sales. End-of-line items are available at clearance, and the current promotions can be found on the good deals page.

Frequently asked questions

Is weight training suitable for a teen basketball player?

Yes, if it is supervised and progressive. Start with bodyweight exercises and focus on technique before adding weight. The coach or the physical trainer at the club is best suited to set the program.

What weight of medicine ball should I choose?

For rapid and explosive throws, a light ball, from 2 to 4 kg, allows for maintaining speed. Heavier models are used for slower exercises and slams. Start light and increase when the movement is clean.

How do I adjust the length of a skipping rope?

Place one foot in the middle of the rope and pull the handles up. They should reach roughly under the armpits. The shorter the rope, the faster it turns once the technique is mastered.

Kettlebell or dumbbells to start?

A kettlebell is enough for dozens of exercises, from swing to squat. Dumbbells allow you to work each arm separately. For a first purchase, a medium-weight kettlebell is the most versatile.

How many training sessions should I add to my workouts?

One or two short sessions a week are often enough in addition to basketball. Schedule them away from matches to arrive fresh on the day. Adjust with your coach according to your weekly load.