Basketball Athletic 2-Day Split

 

Day 1: Speed, Agility, Explosiveness & Upper Body Strength

Warm-Up (10–15 min)

• Dynamic stretches: high knees, butt kicks, arm circles, hip openers (5 min)

• Agility ladder: lateral shuffles, in-and-out steps, two-foot hops (5 min)

• Short sprints: 3 × 20 yards at 70–80% effort

Workout

1. Speed & Endurance (15 min)

• Full-court sprints: 5 × baseline to baseline, jog back to recover

• Interval running: 30 sec sprint / 30 sec jog × 6 rounds

• Suicide drills: baseline → free throw → half court → opposite free throw → opposite baseline × 2

2. Agility & Coordination (15 min)

• Cone zig-zag dribble: 3 reps each hand

• Lateral shuffle + sprint: 6 reps

• Two-ball dribbling: 3 × 1 min

3. Explosiveness / Vertical Jump (15 min)

• Box jumps: 3 × 10 reps

• Jump squats: 3 × 12 reps

• Medicine ball chest throw: 3 × 10 reps

• Rebound jump practice: 10 reps

4. Upper Body Strength & Stability (15 min)

• Push-ups: 3 × 15–20 reps

• Pull-ups or band-assisted: 3 × 8–12 reps

• Single-leg balance drills: 30 sec per leg, add medicine ball for challenge

Cool Down & Mobility (5–10 min)

• Dynamic and static stretches for hips, shoulders, calves

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Day 2: Ball Handling, Lower Body Strength, Shooting, Reaction & Mental Focus

Warm-Up (10–15 min)

• Dynamic stretches and light jogging (5 min)

• Agility ladder: forward/backward steps, in-and-out, lateral shuffles (5 min)

• Short sprints: 3 × 20 yards

Workout

1. Lower Body Strength & Stability (15 min)

• Weighted lunges: 3 × 10 per leg

• Core exercises: planks 3 × 30 sec, side planks 3 × 20 sec

• Single-leg balance + dribble (30 sec per leg)

2. Ball Handling & Coordination (15 min)

• Cone dribbling: crossovers, between-the-legs, behind-the-back × 3 reps each

• Wall passes: bounce and chest pass 3 × 20 reps

• Partner passing drill: no-look or quick passes × 3 min

3. Shooting & Finishing (20 min)

• Form shooting: 10 shots close to basket

• Catch-and-shoot: 10–15 shots from different spots

• Pull-up jumpers: 10 shots mid-range

• Layups & finishing moves: 5 reps each hand

4. Reaction Time & Mental Toughness (10 min)

• Reaction ball drill: 10 catches

• Partner mirror drill: 3 × 1 min rounds

• Pressure free throws: 10 shots simulating game fatigue

5. Flexibility & Mobility (5–10 min)

• Dynamic stretches: leg swings, lunges

• Static stretches: hamstrings, quads, hips, shoulders, calves

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Notes for the 2-Day Split

• Frequency: Can be repeated 2–3 times per week with at least one rest/recovery day.

• Intensity: Adjust reps, sets, and duration based on player level.

• Goal: Each session hits multiple athletic qualities while balancing workload.

• Tracking: Use a notebook or checklist to mark completion of drills and progress over time.