Exercises
Prevention and strength exercises for basketball players. Filter by body area or equipment. Educational content only — see a professional before starting a new program.
Exercise library
10 of 10 exercises
Calf Raise
Beginner · No equipmentgastrocnemius, soleus
3 × 12–20 reps, slow tempo
Eccentric Heel Drop
Intermediate · No equipmentgastrocnemius, soleus, Achilles tendon
3 × 15 slow reps per leg
Glute Bridge
Beginner · No equipmentgluteus maximus, hamstrings
3 × 12–15 reps
Isometric Wall Sit
Beginner · No equipmentquadriceps, patellar tendon
5 × 30–60 s holds
Drop-Landing / Jump-Landing Drill
Intermediate · No equipmentquadriceps, glutes, calves
3 × 8 landings, quality first
Leg Extension
Intermediate · Gymquadriceps
3 × 10–15 reps, slow lowering
Nordic Hamstring Curl (Regressed)
Advanced · No equipmenthamstrings
2–3 × 5–8 slow reps
Side-Lying Hip Abduction
Beginner · No equipmentgluteus medius, hip abductors
2–3 × 12–15 reps per side
Single-Leg Balance
Beginner · No equipmentperoneals, calf, ankle stabilisers
3 × 30–60 s per leg
Spanish Squat
Intermediate · Resistance bandquadriceps, patellar tendon
3 × 10–15 reps, 3 s down
Prevention routines
Pre-Game Ankle & Knee Warm-Up
10 min · Before every game or training sessionActivate the ankle and hip stabilisers and rehearse safe landings before playing. Prevention only — not a rehab program and not for use with an acute injury.
Weekly Lower-Body Strength
45 min · 2 sessions per week, on non-consecutive daysBuild strength in the muscles that protect the ankle, knee and Achilles. Prevention only — not a rehab program and not for use with an acute injury.