Weight training for basketball? ?

Question

im gonna tryout for small forward this year and i need some good workout routines or drills

Answer 1

a lil cuz try working on slasher moves meaning quick moves towards the basketball...work on your shot, and rebounding..plus ballhadling will help

Answer 2

Here's my workout routine for you to try it out!

Monday:

Concentrate on your Chest

Barbell Flat Bench Press (5 sets 15-14-14-14-10 repetition)

Barbell Inclined Bench Press (5 sets 15-14-14-14-10 repetition)

Dumbbell Flat Bench Press (5 sets 15-14-14-14-10 repetition)

Straight arm pull-over (5 sets 15-14-14-14-10 repetition)

Concentrate on your Back

Lat Machine Pull-down (5 sets 15-14-14-14-10 repetition)

Lat Machine Pull-down Behind the neck (5 sets 15-14-14-14-10 repetition)

Machine Rows (5 sets 15-14-14-14-10 repetition)

Dead lift (5 sets 15-14-14-14-10 repetition)

Bent over Barbell Rows (5 sets 15-14-14-14-10 repetition)

Concentrate on your Abdomen

Crunches (5 sets 25-20-20-20-20 repetition)

Crunches with towel (5 sets 25-20-20-20-20 repetition)

Tuesday:

REST in the Morning

Shoot around in the Afternoon

Wednesday:

Concentrate on your Triceps

Two arms over triceps extension (5 sets 15-14-14-14-10 repetition)

One arm triceps extension (5 sets 15-14-14-14-10 repetition)

Pulley push down (5 sets 15-14-14-14-10 repetition)

Concentrate on your Biceps:

Standard Barbell Curls (5 sets 15-14-14-14-10 repetition)

Concentration Curls (5 sets 15-14-14-14-10 repetition)

Alternate seated Dumbbell Curls (5 sets 15-14-14-14-10 repetition)

Hammer Curl (5 sets 15-14-14-14-10 repetition)

Dumbbell wrist Curl (5 sets 15-14-14-14-10 repetition)

Thursday:

REST in the Morning

Shoot around in the Afternoon

Friday:

Concentrate on your Shoulder

Military Press (5 sets 15-14-14-14-10 repetition)

Standing dumbbell side lateral raise (5 sets 15-14-14-14-10 repetition)

Front dumbbell raise (5 sets 15-14-14-14-10 repetition)

Barbell Shrug (5 sets 15-14-14-14-10 repetition)

Upright rows (5 sets 15-14-14-14-10 repetition)

Concentrate on your Legs

Squat (5 sets 15-14-14-14-10 repetition)

Leg Extension (5 sets 15-14-14-14-10 repetition)

Leg Curl (5 sets 15-14-14-14-10 repetition)

Lunges (5 sets 15-14-14-14-10 repetition)

One leg Calf raise (5 sets 25-25-25-25-20 repetition)

Concentrate on your Buttocks

Front Leg raise (5 sets 25-25-25-25-20 repetition)

Saturdays and Sundays:

Run around the community while dribbling a basketball!!!

Play Basketball with your neighbors in the Afternoon

Hope this helps you

G0t it? Go0d!!!!