How to Approach the Basketball Off Season like a Pro

In order to play like a pro, you gotta love the basketball off season! Of course we all love when it’s time to suit up for the game, but the thing that makes game time even more exciting is knowing you’re about to put on a show with all the work you put in over the off season!

 

Here are my 6 steps to approach the basketball off season like a pro:

 

1. Relax, Recharge and Reflect After the Season

2. Build Your Player Development Program

3. Build Your Strength Training and Mobility Program

4. Choose Between Solo or Partner Training

5. Discipline and Mental Toughness

6. Recover, Recover, Recover

1. Relax, Recharge and Reflect

Allow Your Body To Relax

When the season ends, successful or not, it’s important to allow your body to relax before jumping into the basketball off season. Personally, my sweet spot is anywhere between 1-2 weeks. I usually take basketball off for the whole two weeks, but will get back to strength training after one, because we all know, “One week off, makes one weak!” 

Really though, I am a believer in that statement, but like I said, it’s important to allow some rest in between seasons.

However, I cannot go any longer than one week without getting some sort of exercise in, and I don’t recommend any serious basketball player does, unless you are a very active person naturally and participating in cross-training type activities, or throwing yourself into active recovery.

Why? Because it’s easy to fall out of shape (and habit), and it’s a lot harder to get back in shape (and establish discipline again). The longer you drag on beginning your basketball off season, the harder and less enjoyable it becomes.

On the other spectrum, if you’re anything like me, relaxing is not easy.  I tend to guilt trip myself any time I skip a day of working out, so imagining a whole week or two off is torture. Thus, why I use the word “allow” here; give yourself permission and remember – rest for your body and mind is just as important for your success as a basketball player as working out (but more on that later!).

Find Balance with Recharge Activities

Allowing yourself to take a break is necessary to avoid mental burnout. Even if I’m feeling absolutely on fire for the game of basketball and never want the season to end, I will force myself to recharge before starting my off season program, because as a professional basketball player – who’s in it for the long haul – you have to be intentional with finding balance in your life. 

There will be highs in the season to come, but I can guarantee there will be lows as well; you want to make sure your battery is charged enough to help push you through those lows!

Some of my favorite recharge activities include:

• Finding a good book to read and actually reading it

• Listening to and exploring new music

• Spending long-overdue time with family and friends

• Getting long-overdue deep cleaning done

• Burying my head in my writing (or whatever hobby or job you’re passionate about!)

• Having “do-absolutely-nothing-but-lay-in-bed-and-watch-movies” days

Whatever activities you choose, make sure it recharges your battery, benefits your mental health and completely takes your mind off basketball!

Reflection and Evaluation

After you’ve truly given yourself the ability to relax and recharge, it is paramount to reflect and evaluate the past basketball season before moving on into the off season because this is where you gain your direction.

Let me reiterate, reflection comes after relaxing and recharging, otherwise it defeats the purpose of completely taking your mind off basketball.

Hopefully at this point, you’ve also gained some hunger to get back onto the court because you’ve given yourself sufficient time away from the game. Let this hunger inspire your preparation for the off season.

Depending on your coach, however, he or she may provide an end of season evaluation at any time – hopefully closer to the end of the season than not. Obviously, this is a good thing and it’s okay to take an hour out of your relaxation and recharge time to have a necessary discussion with your coach. 

If your coach hasn’t set up an end of season evaluation, I highly recommend you push for one and simply ask your coach to provide feedback on what you did well over the season and what you can improve on. Take notes and save these notes to add to your personal evaluation.

My personal evaluation includes the SWOT Analysis, plus writing out three separate goals; goals for the off season, goals for the next season, and my ultimate goals for my basketball career. 

Evaluating with SWOT Analysis

SWOT is an acronym created by Coach David Morrell to provide a simple, yet complete end of season player evaluation. SWOT stands for:

-Strengths

-Weaknesses

-Opportunities (for growth)

-Threats (to playability)

Once you’ve received your coach’s feedback, and written your own analysis with goals attached, you can now use these evaluation tools to start building your basketball off season program.

You may question this, and obviously everything is optional here, but studies show we’re more likely to achieve our goals if we write them down. I’ve been writing my basketball goals down for years!

Whatever your system, just know, without an evaluation, you’re setting yourself up for an off season of aimless workouts heading in the opposite direction of your basketball dreams and goals.

 

2. Build Your Player Development Program

How to Build a Player Development Program

• Utilize your post-season evaluation

• Collect drills specific to your needs

• Design your Basketball Off Season Calendar

Utilize Your Post Season Evaluation

Ideally, if you want to be the best basketball player you can be, a basketball trainer is one of the best investments you can make in your basketball career, as their job is to evaluate your needs and design drills specific to those needs.

Having a trainer should not, however, give you an out when it comes to taking responsibility for your own development. Take some pride in knowing what your needs are and stick with evaluating yourself, because this will feed into your hunger along the off season process (more on that later)!

I got pretty lucky, as I’m married to my basketball trainer. However, if a basketball trainer or coach is inaccessible to you during the off season, don’t let that be your excuse! 

Evaluation is the key to a well designed basketball off season player development program and you’ve already done that. Now all you have to do is build your player development program specifically designed for and unique to your needs based on that evaluation.

A player development program is a compilation of specific drills pertaining to your unique basketball needs complete with key points listed alongside each drill to keep you focused throughout your workout.

If knowing exactly what drills to implement in your basketball off season workouts seems intimidating to you, don’t be discouraged; there are plenty of ways to come up with the drills for your player development program on your own.

5 Ways To Collect Basketball Drills (without a Basketball Trainer):

• Brainstorm drills you already know (actually take some time to think about this one – you know more than you think you do!)

• Ask your coach for drills specific to your needs

• Search YouTube for drills specific to your needs

• Seek out a local player who is more experienced in basketball than you (if you have a local star who you look up to, try reaching out to them – 99.9% of pro-players would love to help you out even if it’s just to provide you with a free list of drill ideas)

• Let me be your Pro Ball Buddy (check out the multiple package options I offer in my services)

When building the drills for your basketball off season program, you’re certainly at more of a disadvantage without a basketball trainer by your side. But if you’re truly determined to improve at your game, then I believe you’ll find a way to build the best player development program you possibly can.

Design your Basketball Off Season Calendar

The final step in building your basketball off season program is designing your off season calendar. Don’t make this any more complicated than it needs to be – I tend to complicate things for myself, but you know what works for you, so do just that – whatever works for you! My only requirement here is, again, write down your plan.

I’ve come to love Google products, so I designed my own Basketball Off Season Calendar in Google Sheets.

Because I’m a visual learner, I also include film time in my off season calendar, which I highly recommend for any other visual learners out there!

The key when writing out your off season goals in a calendar is to be SMART: 

• Be Specific with the times you choose to workout

• Have your workouts be Measurable by dedicating specific drills to each day/workout slot and setting goals for appropriate drills

• Make sure those measurable goals are Attainable for yourself and whoever else is taking you to and from the basketball gym (ie. parents)

• Be Realistic with the amount of time you block out for your basketball workouts each week

• and base your goals on a specific Time frame – in this case, the off season is your time frame.

Everyone’s calendar looks different, but if you want to plan like a pro, design a calendar with SMART goals using whatever tool works for you! 

 

3. Build Your Strength Training & Mobility Program

As you build your basketball off season calendar with your player development program, it is necessary for every basketball player to include a strength training and mobility program (seek professional advice on what age you personally should start lifting weights, as there is a bit of debate around this subject). 

I started specific strength training in 8th grade (around 14 years old) and before that I was a multi-sport athlete.Although I am no sport scientist, I encourage all young players to be involved in multiple sports a) because it helps avoid early injuries when you’re mixing up the muscle groups that you work on, and b) because it keeps you from becoming easily burnt out.

However, when the time is right, weight training and mobility need to be a priority no matter the sport you compete in. I know I would not be the basketball player I am today without having worked in the weight room off season after off season. So, if you want to go far with basketball, make it a priority as soon as you can.

My Top 3 Muscle Groups to Work on During the Basketball Off Season:

• Core

• Legs (Glutes, Quads & Hamstrings in particular)

• Shoulders

Not only does strength training during the off season give you your best opportunity to dominate on the court, but it also helps lower your risk of injury when done properly alongside mobility exercises.

A lack of ankle and hip mobility in particular are two of the major causes of injury within the basketball world. So for me, mobility is not an option and something I recommend to be included in any strength and mobility program.

Until you’ve had enough experience with basketball strength programs, which should naturally happen along your basketball journey, your best option is to invest in a basketball performance based strength trainer and if the strength trainer is also your on-court basketball trainer – even better!

4. Choose Between Solo or Partner Training

I’m including this section simply because it is something I believe is necessary to consider when planning your basketball off season. It could also fall into the topic of discipline, but more on that later. 

Personally, I know that I am very self-disciplined and actually thrive working out on my own with a trainer. In all honesty, I feel that – specifically in the off season when you may not be working out with a coach/personal trainer – training with a partner could result in a lot of wasted time; whether it be standing in line for the shooting machine (Dr. Dish), or simply falling into conversation that detracts from the workout.

On the other hand, working out with a partner could actually help hold you accountable and – if you have a partner as motivated as you –  result in a very productive workout that’s really fun!

Conversing with your workout partner to the point of detracting from your workout isn’t necessarily always a negative thing either. Remember, it’s important to find balance. But, ultimately, it just comes down to your priorities and what you want to accomplish.

If you can build a relationship with a teammate by working out together, while optimally completing all the necessary parts of your development program, do it!

We’re all different and take on different ways of reaching our maximum potential, so be conscious of your workout decisions during the basketball off season and do what works best for you!

5. Discipline and Mental Toughness (Perseverance and Hunger)

The basketball off season can get long and grueling. As much as designing and implementing a plan will help maintain your hunger, it is important to know that there will be highs and lows throughout the process. 

Approaching your off season like a pro means you have as few and as shallow of lows throughout the process as possible. That means completing all the ground work before trying to make yourself grow; relax, recharge and reflect; build your programs, design your calendar, and stick to it!

But first, why does doing all of these things help minimize your lows?

When you’re relaxed and recharged your mental toughness is more stabilized and reliant – allowing you to be more consistent throughout the entire off season. And, as I mentioned before, when you reflect, evaluate and analyze your own game (and not just depend on your trainer) in order to incorporate what you see and learn in your workouts, you have goals; a target to hit; a challenge to conquer.

Because we’re basketball players, of course our competitive nature kicks in with any challenge we’re faced with. What should begin to happen is your motivation during the off season stems from that same competitive drive you feel in a game.

Instead of feeling aimless and uninspired, your reflection time enables you to see your progress and when you see your progress, you naturally become more motivated.

If you haven’t tried this approach and you’re not so familiar with what I’m talking about, take it from me – this type of motivation is priceless!

A pristine approach aside, as I said, the lows are guaranteed. You must simply expect them. Have your bad days, but don’t beat yourself up or let them compound – consistency and perseverance is key even when you feel like you’re going through the motions at times; wake up, get up, show up, and never give up!

Sometimes the hardest part about a workout is getting there. So just get there, and see what unfolds.

A few other keys to staying motivated throughout the off season:

– Get inspired by your goals

– Remind yourself how far you’ve already come

– and (the biggest key yet) keep your eyes on the prize.

Eyes on the Prize (What is Your “Why”?)

Now, when I say prize, I’m not just talking about that championship ring, or that MVP trophy (as good as that is!); I’m talking about something way bigger; something way more important; something that will be the reason you get to those earthly rewards, and something that won’t leave you feeling empty when you do.

That something is your “why”.

My “why” is Jesus Christ. He is my everything; my Lord and King and the reason why I press on when times are good and when times are hard. Because I know He’s by my side and with Him by my side, I know I’m where I belong. He’s led me to and through this basketball journey, and until He leads me elsewhere, I’m going to play my heart out for Him.

We all need a reason “why” we play basketball. What is that one thing that motivates you, keeps you focused, and takes the focus off of yourself? What is your “why” this basketball off season?

Once you find it, keep it close – at the front of your mind and written on your heart, because your why is where your strength will come from.

6. Recover, Recover, Recover

My motto is “Prehab, not Rehab”. So what do I do for Prehab? Well, first you need to understand why it’s important, because, once again, the more you understand the benefits of something, the more likely you are to follow through with it. 

Prehab vs Rehab (stay ready!)

If you’ve ever had an injury, you understand the grueling time and energy spent on rehab. I would like to do everything in my power to have a long and healthy basketball career and I know you do too. I’m a firm believer that in order to do that it takes a lot of prehab. Unfortunately though, we athletes truly don’t spend enough time and energy on prehab and avoiding injury.

Don’t believe me? …What’s the first thing to skip out on if you run out of time? Even I’ll admit it – stretching and rolling out; cooling down; giving my body time to rest; you know, whatever your body is begging you for.

I don’t know about you, but my body loves me when I do all these things. In return, it gives me all the energy, resilience, endurance and strength it can muster during my workouts.

Much better spent energy, resilience, endurance and strength building than spent in rehab. So, if you’re not a believer in prehab, there’s no better time than now to become one!

And here’s where you can begin:

Rolling Out/Soft Tissue Work

I didn’t start rolling out until college, and I’m so grateful it was introduced to me then, because that was certainly one of the most demanding experiences I’ve ever put my body through. And to this day, I know it’s helped the longevity of my basketball career. 

Even if you’re really young with agile muscles, I don’t believe there’s such a thing as starting prehab too early. Give yourself a headstart on prehab by implementing the following rolling out routine in your regimen as soon as you can.

Roll out each muscle group for at least 30 seconds each depending on how it feels (stay longer on any spot you feel needs more work)

• Feet (if you don’t have a massage gun you can use a singular or peanut ball)

• Calves

• Hamstrings

• Left IT Band + Side Hip

• Left Quad + Front Hip

• Left Groin/Thigh

• Right Groin/Thigh

• Right Quad + Side Hip

• Right IT Band + Front Hip

• Right Glute/Buttox + Back Hip

• Left Glute/Buttox + Back Hip

• Lower to Upper Back

End with 7/11 Breathing lying flat on the floor.

 

Stretching

According to PJF, there is some science out there that stretching doesn’t actually do anything for an athlete’s mobility. However, I bought into this and stopped stretching for a season of my life, and during that time I honestly ended up having the biggest back problems I’ve ever had.

In PJF’s defense, he does mention it having a placebo effect on athletes (including LeBron James) and recommends we stick with whatever feels good for our bodies. You can listen to more on what PJF has to say on stretching via his Podcast/YouTube channel.

That being said, I’m just sharing my personal experience with you; that I grew up with parents who swore by stretching and never let my brothers and I end a workout without stretching; that I tried the no stretching method for a season; and that I am now back to swearing by stretching myself. So, if you’re a believer in stretching, or you just can’t seem to shake some niggly pain and figure it’s worth a shot, here’s my very own stretching routine:

Stretch each muscle group for 30 second each in a seated position.

• Groins/Thighs (butterfly stretch)

• Hamstrings (two footed toe reach)

• L & R Hamstring (one footed toe reach w/one leg tucked in)

• Lower Back + Glutes + Hips + Quads (lie down and hug both knees to chest; extend one leg out; then cross hugged leg across the extended leg as you pull it in into a figure four stretch; release and tug the same knee with a gentle twist across your body, keeping your shoulders planted evenly on the floor and turning your neck in opposite direction; release and tuck foot under buttox for a deep quad stretch to your comfortability; release and repeat on opposite side)

• End with 7/11 Breathing lying with arms and legs stretched out flat on the floor

Ending your workout with 7/11 breathing helps put your body into recovery mode, or parasympathetic mode. Basically, breathing like this helps send signals from your brain to your body that say, “Hey, I’m done working, so you can calm down and start repairing yourself now!”

Listen to your body and check your mental state; rest before season starts

Listening to your body is just as important as planning and following through with your workout. If you’re super disciplined and want to check off all your workouts in the week, that is great.

That’s also why it’s important to set those SMART goals where you can realistically do that without wearing yourself out to the point of burn out or injury. However, if your body and mind is giving you cues that it needs some extra TLC, then LISTEN! 

The longevity of your career is more important than you pushing through only to end up with an injury, or burn out to the point of never playing again.

Believe it. No matter what your coach or trainer says – you are the one in charge of your body and the one who has to live with your decisions. You’re also the only one who knows what you feel is serious or not, so trust yourself.

And trust that missing one workout or even one game is not going to be the end of the world (eh hem, I mean, career). Be honest and be willing to do what you know is right for you.

Believe me; I’m preaching to myself here. That’s why I have to be intentional with incorporating active recovery and rest days, and weeks, into my off season calendar.

Speaking of the calendar, you’ve come so far; the basketball off season is coming to an end and the team trainings are about to kick off. So before they do, take a few days off, relax, recharge with some of the things you did at the beginning of the off season, and reflect on how much you’ve accomplished during the off season. Carry all of that with you into the new season, spurring you on with confidence!

Because you’ve just approached the your basketball off season like a pro!