Selection Sunday is just around the corner if you’re a college fan, March Madness is one of the best times of the year. The strongest, healthiest and best-trained college basketball teams will be the last ones standing in the end and we have the training guide to keep you in the game until the final buzzer. You can incorporate their fitness and conditioning secrets into your daily regimen to get into shape and better your basketball game. Get into March Madness shape with these strength and endurance workout tips and improve your performance on and off the court.


On the court, fatigue can be your biggest enemy.  Agility, cardio and speed training drills are crucial elements for conditioning.  Sprint, suicide drills and defensive slides will all help to not only improve your footwork and speed  but improve your stamina.


Basketball players use quick, strong bursts of movement while playing.  Explosive lifts, such as dumbbell single arm-snatches, box jumps, or burpees will all help you increase your vertical jumping ability.  Exercises involving jumps will help to build explosive strength, speed and powerful muscle mass for your lower body.


The farther you can stretch your limbs in all directions without injury, the more distance you can cover on the court. Give your range of motion a boost by doing extended crawls or torso rotations.  Practice these exercises to increase the strength and range of motion of your torso and limbs.

Lunges and Squats

Lunges, one of the best overall exercises for basketball because they work numerous muscles in your lower body like your glutes, hamstrings and quadriceps. Squats are another great exercise because also virtually work all of your lower body muscles. Use weights whenever possible and remember to keep your back straight and head forward at all times while balancing using your core muscles to stabilize yourself.

Inclined Push-ups

Basketball requires a strong upper body.  So why not kick up the intensity of a traditional push-up with a basketball or BOSU ball and give your core a great workout as well.

March Madness is an exciting time to get motivated to explore and try new basketball-inspired moves that will be sure to challenge your whole body and improve your game.