9 Essential Leg Exercises and Workout for Basketball Players

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Division 1 Performance Coach Cody Roberts shares 9 Essential Leg Exercises. The exercises are foundational and help you build a base prior to beginning plyometric workouts.
These foundational exercises are designed specifically to help you improve your leg strength, mobility, and coordination, which in turn will help you jump higher, change directions more quickly, and defend better.
Improve your basketball conditioning with this FREE WORKOUT PROGRAM: www.btball.com/freeworkout
9 Essential Leg Exercises for Basketball Players:
Single Leg Romanian Deadlift 1:12
Goblet Squat 1:59
Glute Bridges 3:02
Isometric Split Squat 4:13
Isometric Lateral Squat 4:28
Lunges 4:46
Marching Plantar-Dorsiflexion 5:51
Snap Downs 6:43
Seated Box Jumps 7:38
To avoid injury and get the most out of the exercises, it is important to follow the proper form and technique. This is exactly what Cody Roberts provides for you as he walks you through each exercise.
As with any workout, be sure to properly warm-up prior to beginning the exercises.
If you enjoyed this video and want to get a FREE WORKOUT PROGRAM on how to improve your basketball conditioning, speed, and jumping ability… visit this link:
www.btball.com/freeworkout
Leave us a comment below, let us know what you thought!

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22 май 2024

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Комментарии : 83

@angelobaradas979 Месяц назад

1. **Single Leg Romanian Deadlift:** - Sets: 3 - Reps: 8-10 per leg 2. **Goblet Squat:** - Sets: 3 - Reps: 10-12 3. **Glute Bridges:** - Sets: 3 - Reps: 12-15 4. **Isometric Split Squat:** - Sets: 3 - Reps: Hold for 20-30 seconds per leg 5. **Isometric Lateral Squat:** - Sets: 3 - Reps: Hold for 20-30 seconds per side 6. **Lunges:** - Sets: 3 - Reps: 10-12 per leg 7. **Marching Plantar-Dorsiflexion:** - Sets: 3 - Reps: 12-15 per leg 8. **Snap Downs:** - Sets: 3 - Reps: 10-12 9. **Seated Box Jumps:** - Sets: 3 - Reps: 8-10 Remember to choose weights or resistance levels that challenge you while still allowing you to maintain proper form throughout each exercise. Rest for about 60-90 seconds between sets to allow for adequate recovery. As you progress, you can gradually increase the weight/resistance or adjust the sets and reps to continue challenging yourself. Additionally, make sure to warm up properly before starting your workout and cool down/stretch afterwards to aid in recovery and flexibility.

@zhenlim6614 12 дней назад

Thanks

@rafaelvolquez3488 2 года назад

The most under-rated exercise is glute bridge and hip thrust, these exercise make you faster and poweful, TRUST ME.

@CRB313 Год назад

For sure. Posterior chain is so important. People always look at you funny when you do them😂. But they’re goated

@rafaelvolquez3488 Год назад

thats a fact

@foldedcandle Год назад

I did glute bridges for a week and went from barely touching the net to touching the rim. They crazy

@rafaelvolquez3488 Год назад

@@foldedcandle i trust you man keep doing glute Bridge and jump squat

@rafaelvolquez3488 Год назад

@@foldedcandleyou need strong quads but hamstrings and glutes make you more explosivee

@barkntavil3054 3 года назад

great video!

@jay-bi7ye Год назад

Thank you!

@bugrahanydmr 3 года назад

useful video

@arnaldosifre2706 2 года назад

Thank you for sharing God bless.

@BreakthroughBBall 2 года назад

Thanks for watching!

@user-mm5ht9go7p 2 месяца назад

Can you tell us how many reps and sets we should be doing and how much time we should be resting

@taganahanjohnluis8215 2 месяца назад

What should my warm-up look like before doing all of these?

@shannaro 2 года назад

how many reps and sets do i do with each of those. by any chance do you guys have an exercise regimen or program using these, if you do do you mind sharing it.

@BaldMancTwat Год назад

Generally for the average person, all excersices should be 3 sets, max reps, and lower by 20% for the next 2 sets. For example, if you can max out 10 reps of the goblet squat, then the next set would be 8 reps and then 6 reps, with a short rest in between sets. It's a lot about what you feel though, so if its feels too easy doing 6 reps, then do more.

@devsencer 5 месяцев назад

Hey thanks for the help! @@BaldMancTwat

@earlkennethgeroche8140 Год назад

It is good for basketball players?

@edwardreyes9875 2 месяца назад

can I only do 1 min rest or 2 min rest?

@theshape7079 Год назад

Hi, all these exercises help to jump higher or is it just to strengthen the legs?

@mortalic-_-1896 Год назад

Both strenghtening ur legs will hep with junping

@BreakthroughBBall Год назад

Both!

@xetherealight_ Год назад

Can I do 3x15 for exercises?

@atrain8179 3 года назад

Include reps and sets but for now I’ll just do 30-45 second each

@atrain8179 3 года назад

This bouta be the leg workout I do every Monday for a month and let’s see results

@BreakthroughBBall 3 года назад

This depends on many factors, so it's hard to give an exact number for each player. Either way, the key is execute the exercises with good technique. 2 good reps is better than 10 poor reps.

@atrain8179 3 года назад

@@BreakthroughBBall thank you very much

@Kevinnew11. 3 года назад

@@atrain8179 how did it fo

@shwolgymbro9632 2 года назад

How you doing now

@infernoer1410 3 года назад

Great video but would love sets and reps with the workouts

@jasiribandele5601 3 года назад

jus do whteva feel good for yu

@tsaini6369 3 года назад

That all depends on you. You want to build strength to increase vertical, so choose a weight where you can do do 4-6 reps for 2-3 sets. Then increase weight everytime it gets easier

@jasiribandele5601 3 года назад

@@tsaini6369 4-6 reps and 2-3 sets aint gon do shit yhu sound stupid

@nelsondavidrijkaard7156 3 года назад

@@jasiribandele5601 what would you do then

@jasiribandele5601 3 года назад

@@nelsondavidrijkaard7156 if matters wht I'm doing like for calf raises I'ma use 25lb dumbbells nd do 50 reps 5 sets squats I would do 15 reps 5 sets etc even tho I'm prolly more advanced nd stronger than tha kid who asked tht 4-6 reps with 2-3 sets not even gon make yhu sweat nd thts for anybody don't matter if yhu a beginner or not yhu neva gon get a workout doing 4-6 reps or 2-3 sets it's completely pointless yhu jus gon be wasting ur time yhu should be doing atleast 10 reps with 5 sets

@Jordanprime 2 года назад

After every leg day I need to wait about a week and a half before playing basketball. otherwise I'm getting injured. if I don't train legs I can play every two days. I just cant seem to incorporate leg training and basketball together.

@ninjanana 2 года назад

Are you doing too much weight? During basketball season, you shouldn’t be trying to build muscle, rather maintain muscle and focus on other things like agility and endurance.

@CRB313 2 года назад

Try staring small, and listening to your body. Use weights or exercises that you can handle, and just progress over time.

@nvm183 Год назад

You're doing with too much weights and not recovering correctly. You should be doing about 70% of the max weight you can do and do atleast 12 reps. Don't go for max weight and low reps