The Best Off-Court Exercises to Improve Basketball Performance

Being successful at basketball takes more than shooting and dribbling the basketball. Athleticism and endurance are key components to success on the court, which is why at Hill Country Hoops, we encourage our players to incorporate drills and exercises that build strength, agility, and endurance, helping them to succeed. Here are the top exercises to take your basketball performance to the next level.

1. Plyometric Training

Plyometrics, or jump training, enhances explosive power for moves like dunks and rebounds.

Drill: Box jumps – Jump onto an elevated platform and step back down. 3 sets of 10.
Benefit: Improves vertical jump and power when jumping.

Tip: Start with platforms close to the ground and gradually increase the height to prevent injury.

2. Core Strength

A strong core stabilizes your body and can help improve your shooting, passing, and defense as a player.

Drill: Plank Holds – Hold a plank position for 30–60 seconds then take a 15-30 second break. Repeat 6-10 times to build your endurance.
Benefit: Increases balance, improves posture, and enhances overall stability.

Tip: Add side planks to your workout, which will target oblique muscles for rotational strength.

3. Agility Drills

Changing directions on a dime is a crucial skill to build as a player.

Drill: Ladder Drills – Use an agility ladder for side shuffles, high knees, and in-and-out steps. Complete 3 sets of 10 for each movement.
Benefit: Increases foot speed, coordination, and reaction time.

Tip: Increase your foot speed over time to complete the drill at a faster rate.

4. Strength Training

Building strength as a player is imperative for success in limiting turnovers and finishing at the rim.

Drill: Bodyweight Squats – Perform 3 sets of 12–15 reps to strengthen legs and glutes.
Benefit: Will increase your power, strength, and stamina on the court.

Tip: Gradually add weights to your workouts to build your strength at a faster pace.

5. Endurance Workouts

Stamina can make the difference between winning or losing a close game.

Drill: Interval Running – Alternate between sprinting for 30 seconds and jogging for 1 minute. Repeat for 10 cycles.
Benefit: Builds cardiovascular endurance and ensures you can finish the game strong.

Tip: Perform endurance workouts 2–3 times a week for best results.

6. Flexibility Exercises

Maintaining flexibility is a key factor in reducing the risk of injury .

Drill: Dynamic Stretches – Perform lunges, arm circles, and leg swings before workouts.
Benefit: Increases the blood flow to the parts of the body the player will be using during the game or practice.

Tip: Perform dynamic stretches at the start of the activity and cool down with static stretches after the workout.

7. Hand-Eye Coordination Work

Basketball requires players to excel at hand eye coordination.

Drill: Tennis Ball Toss – Toss a tennis ball against a wall and catch it with one hand while you dribble a basketball with the other hand. Remain stationary for this drill.
Benefit: Improves player's reflexes and coordination for better ball handling.

Tip: Perform the drill with both hands and work on going between your legs to increase the difficulty of the drill.

8. Balance Training

Improving balance will make you more effective when attacking the basket and finishing through contact.

Drill: Single-Leg Stands – Balance on one leg while holding a basketball and move your body up and down doing the single-leg squat. Switch legs every 30 seconds.
Benefit: Strengthens stabilizing muscles and improves control.

Tip: Dribble a basketball while balancing to make the drill harder.

Why Off-Court Workouts Matter

At Hill Country Hoops, we believe that players should train their whole body and this type of training is vital to developing a well-rounded athlete. By incorporating these exercises into their routine, players build the physical and mental toughness needed to excel on the court.

Join our personal training sessions to learn more about off-court workouts that will improve you play on the court!