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Wellness > Health

Getcha Head In The Game With These Basketball-Inspired Workouts

With the Celtics’ recent triumph in the NBA Finals (woop!), there’s a renewed excitement around the sport, making basketball-inspired workouts even more appealing. So, lace up your sneakers, grab a water bottle, and head to TikTok for some basketball-inspired fitness routines that will have you training like a champion. Whether you’re hitting the gym, the court, or working out in your dorm room, these exercises will help you stay fit, strong, and ready for anything.

Like all professional athletes, basketball players need to be in top shape, which means their training isn’t limited to just one muscle group. Plyometric exercises, or “plyos,” are a staple in basketball training, designed to improve explosive power and agility. TikTok fitness enthusiasts have been showcasing moves like jump squats, box jumps, and burpees, which help build the lower body strength and quickness essential for any athlete. Incorporating these into your routine can not only enhance your performance on the court but also give you toned legs and a strong core.

If you’re looking to up your fitness game with some fresh and fun workouts, TikTok has you covered with these nine basketball-inspired routines that are taking the platform by storm. These workouts are not only effective but also engaging, making them perfect for college females who want to stay active and motivated. Plus, with the Boston Celtics clinching the 2024 NBA Championship, there’s no better time to channel your inner athlete and train like the pros.

Alternating Jump Lunges

Looking to level up your fitness routine while sculpting those legs and boosting your on-court performance? Look no further than alternating jump lunges. Switching back and forth between legs amps up your explosive power and agility. And it’s perfect for dominating the court and feeling unstoppable in your everyday activities. Not only does this dynamic move sculpt your legs and glutes, giving you those toned muscles you crave, but it also supercharges your cardiovascular endurance, leaving you feeling strong and empowered.

Box Jump

Step up your game with box jumps. This motion mimics the explosive movements required in basketball, such as jumping for rebounds or performing quick changes in direction. They are also mentally stimulating because they require keen focus by jumping onto a high surface. This mental and physical challenge can be particularly appealing to people who enjoy pushing their limits and seeing tangible progress in their fitness levels.


📦BOX JUMPS📦 •build explosive speed & strength 🧨 •improve overall sports performance 🏋🏻‍♀️ •full body workout (yes, arms are involved!) 💪🏼 •increase vertical jump 🐰 •helps posture, balance, and cardiovascular health …just to name a few! 👀 Here are some of my favorite variations, which do you like to do? 1. 90° 2. Seated 3. Burpee 4.Knee Jumps 5. Atomic 6. Pistols #boxjumps #boxjumpvariations #lunarbody

♬ i like the way you kiss me – Artemas
Bulgarian Split Squat (BSS) Jumps

Get ready to dominate with every rep as you stand with one foot forward and the other on a bench behind you, creating a split squat position. Lower your body until your front thigh is parallel to the ground, then push off your front foot. This builds explosive leg strength for jumping and sprinting, which is important for quick direction changes, maintaining control while dribbling, and performing under defensive pressure. It is also great for improving balance and stability for agility overall.

Clean Pulls

Tired of the same old routine? Clean pulls aren’t just about lifting and dropping; they’re your secret weapon to unleash your inner powerhouse. Whether you’re dominating on the basketball court or tackling everyday challenges, clean pulls will have you feeling unstoppable.


leave any suggestions on other tips you would like me to cover 🧚🏼 hope this helps!

♬ Phonk – 2ouble.cup
Jump Rope

Jumping rope isn’t just for the playground anymore! It’s a fantastic stress-buster and energy-booster that’s perfect for busy college life. Whether you’re hitting the books or hitting the court, a quick jump rope session can keep you feeling sharp and focused. And the best part? You can do it anywhere, anytime — no gym required. So why not add a little skip to your routine and feel the benefits for yourself?


It’s all about that single-leg strength for moves like layups, one-legged jumps, and pushing off during dribbling, and skips are one of the best workouts to help you get into that rhythm. Whether they are A or B skips, each helps to strengthen each leg individually, and you’re not only leveling up your game but also reducing the risk of injuries. It’s a win-win!


✨Sprint drills✨ All designed to help you run faster and more efficiently #run #runner #running #sports #fyp #track

♬ original sound – Chari

You can’t have basketball without sprinting up and down the sidelines. And what better way to get faster and boost your cardio than sprints on the court? Whether you are doing lateral slides, backpedals, or lines, this heavy cardio exercise is bound to help you rebound your fitness. Sure, it’s a lot of running, but think of it as your secret weapon to dominating the court. With every sprint, you’re not just building endurance, you’re refining your agility, sharpening those reflexes, and gearing up to outplay your opponents.

Toe taps

Toe taps are the perfect agility technique to improve not only your footwork but also your coordination. With their dynamic movements and fast-paced nature, toe taps offer an engaging way to break a sweat while channeling the energy of basketball. Plus, they can be easily modified to suit various fitness levels, making them accessible and empowering for everyone looking to elevate their workout game.

Weighted Jump Squats

To fully take advantage of basketball’s full-body workouts, try adding weighted jump squats. They boost lower body strength, which is super important for fast moves like driving to the hoop or grabbing rebounds. Plus, they help improve agility and jumping ability, making you a better all-around player on and off the court for competitive play.

Incorporating these basketball-inspired workouts into your routine not only enhances your performance on the court but also strengthens your entire body, ensuring you’re fit and ready for any challenge. With TikTok serving as a hub for dynamic and engaging routines, now’s the perfect time to level up your fitness game and train like a true NBA champion.

Lily Brown

Emerson '25

Lily Brown is the Wellness Intern for Her Campus Media. She writes for the Culture, Style, and Wellness verticals on the site, including Beauty, Decor, Digital, Entertainment, Experiences, Fashion, Mental Health, and Sex + Relationships coverage. Beyond Her Campus, Lily is a rising senior at Emerson College in Boston, MA, majoring in Journalism with a Publishing minor. She works as the Creative Director for the on-campus lifestyle publication, Your Magazine, where she establishes and curates the conceptual design and content for the entire publication ranging from style, romance, music, pop culture, personal identity, and college experiences. She has written and photographed for Your Mag along with several other on-campus magazines. Lily was recently recognized for her work on YM and awarded two EVVYs for Outstanding Print Publication. In her free time, Lily maybe spends a little too much time keeping a close eye on captivating red carpet and runway fashion, and binge-watching her favorite shows. She also enjoys expressing her thoughts through creative writing, exploring new destinations, and blasting ABBA, Dua Lipa, Harry Styles, and Lady Gaga on Spotify. Additionally, she actively contributes to fostering a sense of community among college residents as a dedicated Residential Assistant.