Box jumps
Getting off the ground quickly and aggressively is one of the most important skills of basketball. No matter what position you are playing if you can jump you are a threat. wether it is going for rebounds or trying to dunk on someone, jumping and being above everyone else can help your game. You can simply find a box around 15-25 inches, then do around 3 sets for 8-12 reps. It is important during this exercise to go on and off the ground quickly. As you are trying to work on quick explosion during this basketball related exercise.
Later shuffle
This basketball related exercise helps substantially with defense and other side to side movement. This exercise makes you quicker while on ball defending, and help defense. For this exercise you can stand in the middle of the lane on a basketball court. Then you can see how many times you can slide from line to line in the given time, usually around 10-15 seconds. Some of the top college teams will still use the exercise. This basketball related exercise can also help strengthen knee muscles. How ever it is also little dangerous if you have weak knees considering it is a side to side movement.
Single leg squat
This exercise can help you one with becoming more explosive off of one leg, but also working on balance. In basketball balance is very important because you are getting bumped around and you have to stay strong. Not having good balance can cause you to lose the ball or even injure yourself. the workout also provides a good workout to your quads allowing to jump higher off of one leg. even if you are a two leg jumper it is crucial to be able to jump off of both.
Push Ups
This exercise is great because it can work multiple different body parts. This will help you to stay strong have not allow people to muscle you around in different parts of the game. With good push up form this exercise can work shoulders, triceps, and pecs. Three key muscles that allow you to shrug off defenders. This exercise is incredibly easy to do and all positions should be doing them for good reps.
Running
It does not get more simple than just running. basketball is a game of up and down and you cant afford to be tired. It is very important to be in good shape while playing. If you get tired your form and everything around your game will get sloppy. It is important to try and get conditioning in a few times a week trying to run a few miles. Running may suck but it will make playing in the 4th quarter much easier.
