Coach Todd here, ready to dive into the nitty-gritty of the most crucial workout in your basketball training arsenal: Leg Day. Now, before we jump in, let me slap a quick disclaimer on this bad boy: I’m not a licensed athletic trainer. This workout is based on my decade of coaching experience and what’s working wonders for my own son and myself. Always check with your doc before starting any new exercise routine. Safety first, right?
Of course, a well-rounded high school basketball player needs more than just strong legs. For a complete workout routine, be sure to check out our Upper Body Blitz workout as well.
Why Leg Day Reigns Supreme
Listen up, because this is important: Leg day isn’t just another workout—it’s the foundation of your entire basketball game. Think about it. Every jump shot, every explosive drive to the hoop, every defensive slide—it all starts from the ground up. Your legs are your launchpad, your shock absorbers, and your stability system all rolled into one.
Neglect leg day, and you’re basically playing with one hand tied behind your back. But commit to it, and you’ll see improvements in your vertical jump, your speed, your endurance, and even your shooting accuracy. Yeah, you heard that right—stronger legs mean better balance, which translates to more consistent shooting. Just ask Steph Curry, but we’ll get to him in a bit.
The Lingo: Sets, Reps, and Supersets
Before we dive into the workout, let’s break down some weight room lingo:
- Set: A group of repetitions (reps) performed without resting.
- Reps: The number of times you perform an exercise within a set.
- Superset: Two exercises performed back-to-back with minimal rest in between.
We’re big fans of supersets here because they help us maximize our gym time. It’s like killing two birds with one stone, except the birds are muscle groups and the stone is your awesome workout.
These concepts apply to all our workouts, including our Upper Body Blitz, so make sure you’ve got them down!
The Art of the Negative
In weight lifting, we talk about two phases: the push (or positive) and the negative. The negative is when you’re lowering the weight, and here’s a pro tip: slow it down. We’re talking a 3-second descent. Then, when you push the weight back up, explode like you’re trying to dunk on your rival team’s center.
Keeping Your Muscles Guessing
Alright, here’s a little secret sauce for your gains: mix up your rep ranges. Every month, we’re going to change things up. One month you might do 8 reps with heavier weight, then the next month 10 reps, then 12, then 15. This keeps your muscles guessing and growing. For this workout, we’re sticking to 3 sets for most exercises, but for bodyweight stuff, we’re pushing to 20 reps with a burnout to failure on the last set.
The Warm-Up: Dead Milling
First things first, we’re kicking off with 5 minutes of dead milling. No, that’s not a typo—we’re walking backwards on a turned-off treadmill. This little trick is courtesy of the Knees Over Toes Guy on YouTube (seriously, check him out). It warms up your calves, engages your quads, and gets your heart pumping. Push with your toes and keep a steady pace. After 5 minutes, you should be feeling toasty and ready to roll.
The Workout: Superset City
1. Calf and Tib Superset
We’re starting with a 60-second calf stretch to ensure we’ve got full range of motion for our first exercise.
Calf Raises: 3 sets of 8-15 reps
- Use a machine that lets you get your knees over your toes for a good ankle stretch.
- Video on good form on Youtube
No machine? Use a wall for one-leg or two-leg raises, aiming for 3 sets of 20 reps.
Tib Raises: 3 sets of 8-15 reps (last set to failure)
- Slow on the way down, fast on the way up.
- This oft-neglected exercise is crucial for preventing shin splints and knee issues.
- You can do this on any elevated surface like a bench
- Where to buy: Tib bar on Amazon
- Video on good from on Youtube
No tib bar? Use a wall, adjusting your leg distance for resistance
2. Single Leg Lunge Squats
3 sets of 8-15 reps per leg
- Start with a bench or platform, progressing to flat ground as you improve.
- Keep your knee off the ground and get that full range of motion.
- Once mastered, add dumbbells for extra challenge.
- Video on good form on Youtube
3. Full Range of Motion Squats
3 sets of 8-15 reps
- We’re going all the way down, folks! None of that 90-degree nonsense we grew up with. We need to work on the full range of motion that is needed in basketball games.
- Use wedges or a slant board to elevate your heels.
- Progress from bodyweight to added weight as you get stronger.
- Video on good form on Youtube
4. Spanish Squats (Bonus for Knee Pain)
3 sets of 60-second isometric holds
- Great for anyone who’s dealt with jumper’s knee or patellar tendonitis.
- You’ll need resistance bands or a specialized machine.
5. Deadlifts
3 sets of 8-15 reps
- Channel your inner Steph Curry (remember, he deadlifts 400 lbs!)
- Keep that back straight and only go as low as you can to maintain good form.
- Start light and progress slowly.
6. Hamstring Curls or Nordic Curls
3 sets of 8-15 reps (or 8 reps for Nordic curls)
- Nordic curls are the gold standard but insanely tough. Work up to them
- More information about Nordics on Youtube
If using machines, alternate between different types for variety.
7. Hip & Ab Pulls
3 sets of 20 reps
- You’ll need a strap for these, but it’s worth the investment. Click here to buy on Amazon
- Great for targeting those small but crucial hip muscles and ab muscles
Cool Down: The Lazy Stretching Routine
Don’t skip this part! The more we lift, the tighter we get. Stretching after each workout is key for maintaining mobility and flexibility. Plus, it helps prevent injuries. We’ll cover the lazy stretching routine in detail in another post, so stay tuned! Click here for the full Lazy Stretching Routine
Remember, consistency is key. Stick with this routine, push yourself (safely), and you’ll see improvements not just in your strength, but in your overall game. Now get out there and make those legs work for you!
