The Basketball Home Gym for both basketball strength and basketball conditioning gains is becoming an important option as we navigate the tough realities of Coronavirus quarantine, Shelter in Place orders and the challenges in our world. Challenges and suffering not withstanding, we do have a rare gift of time to make our bodies the athletic temples they can become with focus and hard work.
Home fitness equipment has been a booming business for years, but has exploded with the need to workout at home due to the current coronavirus quarantine status that we all face. According to a survey published by the National Endowment of the Arts, Americans spend $130 a year on home sports and fitness equipment, pre-quarantine, that is.
Creating a home gym that will meet the needs of improving your basketball game requires careful consideration. Home fitness equipment is less expensive and therefore, not as durable as commercial grade. Commercial use is designed to withstand a lot of use by gym and fitness center members. However, there are some commercial pieces of equipment that should be used for home use due to safety reasons.
If you and others will be using your equipment frequently, I recommend a higher grade of equipment so that wear and tear does not prematurely force you to make additional purchases before you have gotten your money’s worth. Certain home equipment is designed according to its low price point. These pieces are often “loose,” wobbly, and frail leading to lifter uncertainty and injury potential.
This can be infuriating even though your purchase was inexpensive. Additional money spent, lost training time, and the hassle of shopping for and ordering more equipment to replace the “cheap” equipment is sure to frustrate. This is an example of when spending more money on the front end may be more beneficial on the back end.
Building the more expensive home gym will create the opportunity for more variety in your workouts but only if you take advantage of it. Whatever you end up buying do so in multiple purchases, not all at once. Buying expensive equipment all at the same time that goes unused can be a massive waste of money. Make sure you are deeply committed to your workout program before you spend a lot of money on fitness equipment that ends up serving as really pricey clothes hangers.
Planning a workout program to best meet your basketball needs will help you determine how extensive your home gym should be. Answering questions like, “How committed am I to this program, right now?” “Will home be my primary place of training or will it be to supplement my training at school or the gym?” and “Who do I ask to design a program for me?” For a more limited budget, consider bodyweight exercises and those with limited equipment. This approach can provide great workouts if you are performing the right ones for your end goal – to become a better basketball player.
As a personal trainer for the past 30 years, I realize that choosing the right home equipment can be a daunting task. I use the following criteria to sift through all of the products on the market and make the process more manageable.
How To Select Home Gym Equipment for Quarantine Times And Beyond
Price – The cost of a piece of equipment may make or break a deal for you. Like most other purchases you make, find a happy medium between cost and quality.
Durability – Never sacrifice durability for expense. In the long run it will cost you more and may even cause an accident or injury if your purchase cheaply-made equipment to save a buck.
Flexibility – Multi-purpose pieces of equipment allow for greater use but are usually more expensive. This may permit you to cut back on other additional smaller pieces that are limited in the number of functions they provide therefore, cutting your cost.
Purposeful – Certain pieces of equipment are strongly recommended for basketball training. Unfortunately, many pieces are limited to certain kinds of training drills and exercises whereas, other pieces are specific to other much needed basketball training exercises. For example, you may want to purchase a sports agility ladder for your agility training because a power rack is designed for other usage. When this is realized, additional equipment is often needed. The more purposeful a piece is, the more variety that is available, i.e. medicine balls and exercise bands.
Portability – If you have a room or large space designated for your workout space, then portability is probably not an issue for you. However, if you have to set the equipment up before using it, then ease of movement needs to be addressed. If this is the case, look for lighter equipment and pieces with wheels.
Space Consumption – For most people, space is an issue that eliminates the purchase of certain large pieces right off the bat. Finding additional space around the house like hallways or staircases or in the front or backyard can create the opportunity for more equipment.
Aesthetic Appeal – The only reason I threw this in is that some people care what color their equipment is … I personally don’t, but if you do make sure you do not sacrifice quality for visual appeal.
At the end of this article, you will find a list of the exercise equipment and a description of each piece that make up each home gym set. With each item, consider how the above criteria affects your individual needs and situation.
OPTIONAL: Body-Weight Training for Basketball Players
I recommend the following – Body-Weight Exercise Course for Basketball Players – Current price – $49.00
This course is a prerequisite for any resistance training program used to improve strength on the basketball court. Although athletes of all ages will benefit from the following exercises, the focus of this 30-day challenge is on the development of the middle school and high school basketball player in a safe and functional manner.
The $100 Home Gym for Basketball and Beyond
The prices listed with each item are estimates due to Amazon’s frequent change in prices. These multi-purpose pieces of equipment will help you create a basketball training program that will meet your needs. To stay around $100 budget, dumbbells have been left off of this list.
Resistance Bands – Current price on Amazon – $9.49
Sports Agility Ladder – Current price on Amazon – $19.95
6-7 lb. Medicine Ball – Current price on Amazon – $22.91
Resistance Bands – “Door Gym” – Current price on Amazon – $62.97
The $200 Basketball Player Home Gym
The $200 home gym allows for a little bit more freedom with exercise choice given the addition of dumbbells. Typically, the more money spent, the more options that will be open to you.
Jump Rope – Current price on Amazon – $23.53
Resistance Bands – Current price on Amazon – $9.49
4-5 lb. Medicine Ball – Current price on Amazon – $24.65
Dumbbells – Current price on Amazon – Price for dumbbells and shipping varies based on the amount of dumbbell weight purchased.
Estimated amount: $210.00 – This estimate includes one pair of 15, 20, and 25-pound dumbbells priced at $1.25/pound. Typically, dumbbells are priced at .50 – $2.00 / pound.
The $500 Home for Basketball Training
A big jump in exercise choice can be made when moving from the $200 to $500 home gym. The $500 home gym is more “gym-like” in that it provides significantly more variety. A strong consideration should be made for this and the $1,000 home gym with the range of different exercises that can now be performed.
Jump Rope – Current price on Amazon – $23.53
Stability Ball – Current price on Amazon – $18.97 – $27.97
4-5 lb. Medicine Ball – Current price on Amazon – $24.65
Resistance Bands – Current price on Amazon – $9.49
Sports Agility Ladder – Current price on Amazon – $19.95
Flat Exercise Bench – Current price on Amazon – $54.11
Dumbbells – Current price on Amazon – See below.
Estimated amount: $480.00 – This estimate includes one pair of 8, 10, 15, 20, 25 and 30-pound dumbbells priced at $1.25/pound.
The $1,000 Home Gym for Basketball Families
Your exercise restrictions are greatly reduced with the $1,000 home gym. From barbells to bands and floor work to exercises on an adjustable exercise bench, you will be able to perform enough exercises to maximize your training and prevent boredom.
Jump Rope – Current price on Amazon – $23.53
Plyo-Box – Current price on Amazon – $46.83
Adjustable Exercise Bench (flat/incline) – Current price on Amazon – $119.00
Dumbbells – Current price on Amazon – Price for dumbbells and shipping varies based on number and amount purchased. For the $1,000 budget, this includes one pair of 8, 10, 15, 20, 25 and 30-pound dumbbells priced at $1.25/pound = $270.00
Sports Agility Ladder – Current price on Amazon – $19.95
Resistance Bands – Current price on Amazon – $9.49
Resistance Bands – “Door Gym” – Current price on Amazon – $62.97
Exercise Mat – Current price on Amazon – $26.94
Power Rack – Current price on Amazon – $204.78
Barbell – Current price on Amazon – $67.99
Weight Plates – Current price on Amazon – Price for weight plates and shipping varies based on number and amount purchased. Pair of 5, 10, and 25-pound weight plates priced at $1.25/pound = $100.00
4-5 lb. Medicine Ball – Current price on Amazon – $24.65
6-7 lb. Medicine Ball – Current price on Amazon – $22.91
Estimated amount: $1,025 – This slightly exceeds the $1,000 budget, but this estimate includes one pair of 8, 10, 15, 20, 25 and 30-pound dumbbells priced at $1.25/pound and a pair of 5, 10, and 25-pound weight plates also priced at $1.25/pound.
Exercise Equipment and Description
Jumping rope helps to develop footwork, quickness and explosiveness, lower leg strength and endurance, and hand-foot coordination. Also, five to ten minutes of jumping rump before workouts or practice serve as a great warm-up by helping you prepare for the ballistic actions that occur in the game of basketball.
Plyo-Box – Current price on Amazon – $46.83
A 12” plyo-box (18” if you are 6’0” or taller) will allow you to perform step-ups, one-leg squats, elevated reverse lunges, box jumps, depth jumps and other plyometric exercises designed specifically for basketball. These types of exercises will provide you with the strength and explosiveness needed to improve your game. The plyo-box is built to be durable, flexible, portable, purposeful, and conserve space.
Adjustable Exercise Bench (flat/incline) – Current price on Amazon – $119.00
An adjustable exercise bench provides the ability to perform exercises at different angles. The difference in bench positions allows for different angles of muscles to be exercised. Before purchasing any adjustable exercise bench, confirm that it is built for safety and is durable (read reviews). The sturdy, well-built adjustable bench is flexible, portable, and purposeful.
Flat Exercise Bench – Current price on Amazon – $54.11
Although not a necessity, a flat exercise bench does provide you with a greater depth and range of motion when performing dumbbell flyes and presses and a seat-high bench to do various seated exercises. The flat exercise bench is safe, durable, flexible, and portable and may even provide a place to store other household items when not in use.
Dumbbells – Current price on Amazon – Price for dumbbells and shipping varies based on number and amount purchased. Typically, dumbbells are priced at .50 – $2.00/pound + shipping.
Dumbbells are great for building strength and flexibility. They can be used for a variety of exercises and movement patterns, either bilaterally or unilaterally. This allows for weaker sides of the body to “catch up” to the stronger ones. Dumbbells are portable, durable, flexible, and purposeful making them great additions to your home gym. Note: Buying the lighter weights and adding heavier over time is strongly recommended.
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Stability Ball – Current price on Amazon – $18.97 – $27.97
Sports Agility Ladder – Current price on Amazon – $19.95
The sports agility ladder helps you to clearly define your agility training program which is essential to basketball players. It assists in improving and maintaining balance, coordination, speed, reaction time, and strength. Agility ladders offer easy portability due to their light weight are purposeful, and are space savers.
Resistance Bands – Current price on Amazon – $9.49
Resistance bands are absolutely fantastic! They provide you with prehab (injury prevention) and post-rehab (post-physical therapy) training that will elevate your game to a new level. Resistance bands are the only piece of equipment on this list that satisfies all nine criteria listed above.
Resistance Bands – “Door Gym” – Current price on Amazon – $62.97
Resistance bands have their limitations such as, acting contrary to the human strength curve, but when safety, portability, and space considerations are mentioned they are a huge hit. Bands also allow for a countless number of movements accompanied by resistance. Resistance bands also serve as rehab equipment following an injury.
Exercise Mat – Current price on Amazon – $26.94
Although not a necessity, an exercise mat will provide you with cushion while performing floor exercises. Mats are safe, cost-effective, durable, flexible, portable, purposeful, and space efficient. To make do without a mat requires several towels and/or a blanket to soften a hard floor’s pressure on your body’s joints.
Power Rack – Current price on Amazon – $204.78
Because this power rack is 85-inches tall, the height of your ceiling is important. The rack offers a pull-up bar at the top so ceiling height should be at least 9-feet. Its 61-inch width and 47-inch depth further illustrates its need for space. The power rack provides the opportunity to perform barbell flat and incline bench press exercises. A barbell may also be placed appropriately for certain exercises such as barbell bicep curls and barbell upright rows. Since back machines are expensive and space consuming, its best attribute may be its pull-up bar. The power rack is durable, flexible, and purposeful for your basketball training.
This 45-pound, seven-foot barbell allows you to perform bilateral exercises for all of your major muscle groups. It fits nicely onto the power rack for storage. Although not a necessity, it provides additional exercise opportunities to your home gym. Because of its 45-pound weight, a certain strength level must be attained with the exercises for which it is intended to be used. The 7-foot Olympic bar is durable, flexible, purposeful, and portable.
Weight Plates – Current price on Amazon – Price for weight plates and shipping varies based on number and amount purchased. Pair of 5’s, 10’s, and 25’s = $100 + shipping.
Weight plates should only be bought if a 7-foot Olympic bar is purchased. A pair of 5’s, 10’s, and 25-pound plates will allow you to load the bar from 45-lbs. (bar weight) – 125-lbs. Weight plates are a great addition once your strength has reached that level for the exercises for which they will be used. Weight plates are durable, flexible, purposeful, portable, and space efficient. If a power rack is purchased, they may be stored on the rack itself.
4-5 lb. Medicine Ball – Current price on Amazon – $24.65 and 6-7 lb. Medicine Ball – Current price on Amazon – $22.91
Medicine balls help strengthen the core, build explosive strength, enhance hand-eye coordination, and are great when training with a partner. Different weighted balls are available for various exercises and strength levels of athletes. Medicine balls are portable, durable, flexible in their use, and consume little space.
My recommendation is that if your budget is set in stone, seriously consider the above options. A better option, if your budget allows, is to start slowly adding pieces of equipment over time to your existing gym. This permits you to continuously evaluate your commitment to your home-training program. It will prevent buying too much equipment that will ultimately go under-used.
Disclaimer: The purpose of this article is to assist male and female basketball players in enhancing his or her strength, balance, stability, and power for the game of basketball with home equipment. With any physical training program injury is a risk. The recommended equipment is my opinion only, which is based on my experience as a personal fitness trainer and knowledge of fitness equipment. ALWAYS train with a partner or someone who can help you should you need assistance during your workout. This will help prevent injury. Use all equipment as directed.
Rusty Gregory, MS, CSCS is the coauthor of Living Wheat-Free for Dummies (Wiley Publishing). He received his B.S. (Commercial and Industrial Fitness) in 1989 from Texas Tech University and his M.S. (Kinesiology) in 1991 from the University of Michigan. In 1991, he began his personal training business in Austin, Texas, and became a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). In 1995, he opened Forte Personal Fitness, a private personal fitness studio where he trains athletes from a multitude of sports and people of all ages, health backgrounds, and physical limitations.
