3 Top Basketball Workouts

There are many ways to get a quality workout with a basketball that don’t include a casual game of hoops with your friends.


Basketball is a fun activity in the Summer months, but have you ever considered basing your workout around it?
Workouts that require little to no equipment are becoming more and more popular, and thanks to our friends over at weighttraining.com, we practiced our skills (some better than others) with both the men’s and women’s varieties.

What is the difference between a men’s and women’s basketball, anyway?

The size of the basketball in the women’s game ranges from between 28-1/2 to 29 inches (circumference). In contrast, the ball used in the men’s game is between 29-1/2 and 30 inches. (As most women have smaller hands than men, a smaller basketball is ideal).

The NBA-approved workouts you can achieve with a basketball focus on different areas of the body. Here are our favorites:

Achieve speed with this chest pass workout:

1. Hold basketball at chest height
2. Draw in your abs, locking your core
3. Use your strength to push the ball away from your chest towards a wall (10-foot distance)
4. Catch the ball at chest height
5. Repeat

Achieve a killer core with this defense position:

1. Get in a press-up position, but with your forearms and elbows resting on the floor, instead of your hands. Draw in your abs, locking your core
2. Position both feet so they are balanced on the basketball
3. Keep a straight line from your ankles to your shoulders
4. Hold for your desired time (Up to a maximum of 1 minute)

Complete push-ups with a basketball:

1. Begin in a push-up position with both hands on top of basketball
2. Tuck your chin into your chest
3. Do between 5 to 10 pushups (Focus on keeping your chin tucked in)
4. Repeat

We love a quick game of pick-up b-ball, but these workouts are sure to give you proven results once practiced on a bi-weekly basis. You feel your muscles working and then some!

Be sure to check out workouts over at weighttraining.com. They have a community of users to communicate with, workout plans/exercises and nutrition facts anyone who is weight training should know.