6 weeks · 2 sessions/wk
Jump and power for basketball
A higher vertical, a quicker first step and knees and ankles that handle stops and landings all season.
€19.99See program
Buy · €19.99Sport
Exercises for Basketball
Vertical jump, braking, and ankles and knees that hold up all season. Here are the 150 exercises that help you most, sorted by goal.
Paid program · 6 weeks
Jump and power for basketball
A higher vertical, a quicker first step and knees and ankles that handle stops and landings all season.
See the program€19.99
Power 29
Barbell Back Squat
Quads, Glutes
Hang Clean
Glutes, Traps & mid back, Quads
One-Arm Kettlebell Swing
Glutes, Hamstrings
Sled Push
Quads, Glutes
Dumbbell Clean
Hamstrings
Kettlebell Dead Clean
Hamstrings
Kettlebell Hang Clean
Hamstrings
Power Clean
Hamstrings
Snatch Pull
Hamstrings
Barbell Back Squat
Quads
Bodyweight Jump Squat
Quads
Barbell Front Squat
Quads
Speed Squat
Quads
Weighted Jump Squat
Quads
Clean
Hamstrings
Clean Pull
Quads
Hang Snatch
Hamstrings
Muscle Snatch
Hamstrings
Overhead Squat
Quads
Power Jerk
Quads
Power Snatch
Hamstrings
Snatch
Quads
Snatch Balance
Quads
Split Jerk
Quads
Clean Deadlift
Hamstrings
Jerk Dip Squat
Quads
Block Clean
Quads
Frankenstein Squat
Quads
Dumbbell Vertical Swing
Hamstrings
Hypertrophy 50
Standing Calf Raise
Calves (gastrocnemius & soleus)
Dumbbell Split Squat
Quads, Glutes
High Cable Wood Chop
Obliques, Abs
Hanging Wind Sprints
Abs
Kettlebell Turkish Get-Up (Squat Style)
Shoulders
Kettlebell Turkish Get-Up (Lunge Style)
Shoulders
Lunge Pass-Through
Hamstrings
Barbell Seated Calf Raise
Calves (gastrocnemius & soleus)
Leg Press Calf Press
Calves (gastrocnemius & soleus)
Banded Calf Raise
Calves (gastrocnemius & soleus)
Donkey Calf Raise
Calves (gastrocnemius & soleus)
Seated Single-Leg Dumbbell Calf Raise
Calves (gastrocnemius & soleus)
Seated Calf Raise Machine
Calves (gastrocnemius & soleus)
Smith Machine Calf Raise
Calves (gastrocnemius & soleus)
Standing Barbell Calf Raise
Calves (gastrocnemius & soleus)
Standing Dumbbell Calf Raise
Calves (gastrocnemius & soleus)
Balance Board
Calves (gastrocnemius & soleus)
Smith Machine Tibialis Raise
Calves (gastrocnemius & soleus)
Band Hip Adduction
Adductors
Hip Adductor Machine
Adductors
Hip Abductor Machine
Glutes
Cable Hip Adduction
Adductors
Barbell Hack Squat
Quads
Barbell Lunge
Quads
Barbell Lateral Squat
Quads
Barbell Step-Up
Quads
Bodyweight Squat
Quads
Box Squat (Machine)
Quads
Dumbbell Lunge
Quads
Dumbbell Reverse Lunge
Quads
Dumbbell Squat
Quads
Deficit Reverse Lunge
Quads
Double Kettlebell Front Squat
Quads
Goblet Squat
Quads
Machine Hack Squat
Quads
Jefferson Squat
Quads
Kettlebell Pistol Squat
Quads
Smith Machine Explosive Lunge
Quads
Single-Arm Overhead Kettlebell Squat
Quads
Barbell Bulgarian Split Squat
Quads
Dumbbell Sumo Squat
Quads
Single-Leg High Box Squat
Quads
Smith Machine Squat
Quads
Suspension Trainer Bulgarian Split Squat (TRX)
Quads
Weighted Sissy Squat
Quads
Wide-Stance Barbell Squat
Quads
Zercher Squat
Quads
Banded Squat
Quads
Step-Up with Knee Drive
Glutes
Dumbbell Bulgarian Split Squat
Quads, Glutes
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Max Strength 4
Plyometrics 39
Box Jump
Quads, Glutes
Depth Jump
Quads, Calves (gastrocnemius & soleus)
Standing Long Jump
Glutes, Quads
Lateral Bound
Glutes, Adductors
Plyometric Push-Up
Chest, Triceps
Hurdle Hops
Calves (gastrocnemius & soleus), Quads
Jumping Lunge
Hamstrings
Kneeling Jump Squat
Glutes
Alternating Diagonal Bound
Quads
Bench Jump
Quads
Bench Sprint
Quads
Repeated Box Jumps
Hamstrings
Box Skip
Hamstrings
Carioca Quick Step
Adductors
Depth Jump to Box
Quads
Double-Leg Butt Kick
Quads
Drop Push-Up
Chest
Seated Dumbbell Box Jump
Quads
Front Cone Hops
Quads
Incline Push-Up Depth Jump
Chest
Tuck Jump
Hamstrings
Lateral Box Jump
Adductors
Lateral Cone Hops
Adductors
Linear 3-Part Start
Hamstrings
Quick Box Leap
Quads
Rocket Jump
Quads
Scissor Jump
Quads
Side Hop to Sprint
Quads
Lateral Long Jump
Quads
Side-to-Side Box Shuffle
Quads
Single-Cone Sprint Drill
Quads
Single-Leg Forward Hop
Quads
Single-Leg Lateral Hop
Quads
Single-Leg Stride Jump
Quads
Single-Leg Butt Kick
Quads
Single-Leg Box Push-Off
Quads
Split Jump
Quads
Star Jump
Quads
Stride Jump Crossover
Quads
Speed 2
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Mobility 26
Frog Hops
Quads
90/90 Hamstring Stretch
Hamstrings
Partner Adductor Stretch
Adductors
All-Fours Quad Stretch
Quads
Ankle Circles
Calves (gastrocnemius & soleus)
Wall Calf Stretch
Calves (gastrocnemius & soleus)
Calf Foam Roll
Calves (gastrocnemius & soleus)
Front Leg Swings
Hamstrings
Groiners
Adductors
Hamstring Foam Roll
Hamstrings
Quadruped Hip Circles
Glutes
IT Band and Glute Stretch
Glutes
IT Band Foam Roll
Glutes
Inchworm
Hamstrings
Kneeling Hip Flexor Stretch
Quads
Lying Glute Stretch
Glutes
Piriformis Foam Roll
Glutes
Quad Foam Roll
Quads
Runner's Stretch
Hamstrings
Seated Hamstring Stretch
Hamstrings
Standing Hip Circles
Glutes
World's Greatest Stretch
Hamstrings
Standing Soleus and Achilles Stretch
Calves (gastrocnemius & soleus)
Quadruped Rear Leg Raise
Glutes
Lateral Leg Swings
Adductors
Lunge with Torso Rotation
Quads, Glutes
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