Mix up your workout during March Madness by adding some basketball inspired exercises to your routine. These workouts focus on increasing your speed, agility and endurance – which is beneficial on and off the court.


basketball workout

Suicide Drill

Amp up your heart rate with this basketball inspired cardio exercise. In order to perform a suicide drill, you’ll need to mark a start line and three sprint lines. Pre-marked lines make a basketball court the ideal place to perform this exercise. Begin at your start line and follow these steps:

  1. Sprint to the first line, touch, and sprint back to start.
  2. Sprint to the second line, touch, and sprint back to start.
  3. Sprint all the way to the third line (it should be the farthest), touch, and sprint back to start.

That’s one suicide – and now you know where the exercise got its name. Each sprint should be twice as long as the last. On the basketball court, the first line would be the first foul line, the second line would be half court, and the final line would be the opposite end of the court.

Russian Twist with Basketball

Build a strong core with this “twist” on a classic core workout. Sit on the floor with your knees bent and feet flat on the floor. Hold a basketball in front of your chest with your elbows bent by your sides. Lean back slightly, engaging your core and lift your feet off the ground. Rotate your torso from side to side, and touch the ball to the ground with each twist. Alternate sides and perform 20 repetitions.

Wall Chest Pass

Give your arms and chest a workout with this basketball inspired exercise. Grab your basketball – or a weighted medicine ball to increase intensity – and stand facing the wall with the ball in front of your chest. Pass the ball to the wall, and catch at your chest. You can adjust your distance from the wall and find the best spot for you.

Basketball Push-ups

Engage your core and your balance by adding a basketball into the classic push-up exercise. If you’re just starting out, perform this exercise on your knees and then work up to balancing on your toes when you’re more confident. Keep your core engaged and your spine aligned. Lower your chest toward the basketball with elbows close to your body; press upward and return to the starting position.

Alternating Step-up
This exercise is an easy way to get your heart rate up and test your agility skills – and it can be done on any type of step, including a basketball. Alternate stepping up and down, touching the tip of your toe to the top of the basketball as fast as possible for 30 seconds. You can switch your lead foot halfway through your set, and increase your set time to 60 seconds as you progress.

Don’t let your fitness routine reach a plateau! Augusta reminds athletes to mix things up to keep yourself and your body engaged. Already a basketball star? Shop Augusta Sportswear for your basketball team uniforms.

1 Comment

  1. Erin 4 years Reply

    In school, we used to do those Suicide Drills constantly during PE. I always started off strong and was huffing and puffing so hard 10 minutes later. They are killer! I do love to get a group and do “basketball” style workouts and then play a game of Elimination or something like that. It’s a lot easier to work out when I’m having fun with friends 🙂

Cancel reply