Basketball players need to strengthen there shoulders and legs more than any other area of there body. In basketball, your arms are constantly overhead, which requires your shoulders to work more. And since you can’t push off with your arms, you need to be able to hold your position and fight for your spot on the court using only your legs and hips.

Exercises Legs: Deadlifts
Squats
Good Mornings

Exercise Arms: Standing alternating Dumbbell Presses
Lateral raises

Exercise Both: Squat and shoulder press
Power Cleans

“I recommend 5 sets of 3 to 6 reps with 2 to 3 minutes rest, 2 to 3 times a week.” Tim Grover

“Perform the exercises as quickly as you can, except you shouldn’t perform good mornings quickly because it increases the chance of injury.” Tim Grover

Stride Workout
Perform each routine two times a week
Week 1: Run 5 400m sprints; rest 3 minutes between
Week2: Run 6 400m sprints; rest 3 minutes between
Week3: Run 6 400m sprints; rest 2 minutes between

“Superior conditioning gives your team an edge. When you are highly conditioned you can perform at a higher intensity and sustain a more effective effort than other players.” Tim Grover


After a workout Grover sends his client back to the hardwood for pickup games.