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Functional Fitness for Basketball

Fancy improving your basketball game or train like a player? After looking online I compiled functional exercises to improve your overall skill. I’ve kept it varied to expose you to different exercises/equipment - let’s keep the body guessing! Fun stuff include: BOSU work, wall balls & Battle Ropes. Incorporate this into your weekly schedule. Hope this helps 🏀 👍🏽

  • 30 minutes
  • Beginner
  • Battle Ropes · Kettlebell · Back Extension Bench · BOSU Ball · Hurdles · Pull Up Bar · Wall Ball · Training Cones
  • Full Body
Basketball

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Exercises

Fundamentals

Kettlebell Side Lunge
  • Quadriceps · Hamstrings · Glutes · Hip Adductors
  • Intermediate
Set Reps Weight (kg)
1 14
2 14
Kettlebell Glute Bridge
  • Glutes · Abdominals · Pelvic Floor
  • Beginner
Set Reps Weight (kg)
1 14
2 14
Kettlebell Romanian Deadlift (One Leg)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Set Reps Weight (kg)
1 14
2 14
Kettlebell Uneven Push Up
  • Chest
  • Intermediate
Set Reps
1 14
2 14
Pull Up
  • Upper Back
  • Intermediate
Set Reps
1 12
2 12
Back Extension Bench
  • Lower Back
  • Intermediate
Set Reps
1 14
2 14

Fun Stuff

Battle Ropes Pull (Seated)
  • Biceps
  • Beginner
Set Time (s)
1 45
Battle Ropes Kneeling Overhead Pull
  • Triceps
  • Intermediate
Set Time (s)
1 45
Battle Ropes Pull
  • Biceps
  • Beginner
Set Time (s)
1 45
Wall Ball Squat Throw
  • Quadriceps · Hamstrings · Abdominals · Shoulders
  • Intermediate
Set Reps Weight (kg)
1 14
2 14
Wall Ball Chest Pass
  • Chest
  • Intermediate
Set Reps Weight (kg)
1 14
2 14
Medicine Wall Throw (Underhand Scoop)
  • Full Body
  • Intermediate
Set Weight (kg) Time (s)
1 45
2 45
BOSU Dome Forward Lunge
  • Quadriceps · Hamstrings · Glutes · Calves
  • Beginner
Set Reps
1 20
2 20
BOSU Dome Squat Jump (Side to Side)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Set Reps
1 14
2 14
BOSU Dome Cone Clock (One Leg)
  • Calves · Quadriceps · Hamstrings
  • Intermediate
Set Time (s)
1 45
2 45
BOSU Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Set Reps
1 14
2 14
Diamond Hurdle
  • Full Body
  • Intermediate
Set Time (s)
1 45
2 45

Created by

Leon Ward’s BurnIt
Personal trainer

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