4 Most Effective Pool Workouts for Basketball Players

4 Most Effective Pool Workouts for Basketball Players

Pools may not be the first thing that you think of in training for basketball. However, it’s definitely something that you want to consider when it comes to improving your training regimen. Yes, pools can be quite useful in improving your physical capabilities for basketball. This is because swimming focuses on working out your whole muscles without putting unnecessary stress on your joints and bones.

If pool workouts are something that you want to explore, then we’ve got just the thing for you. We’ve put together a brief list of the most effective pool workouts for basketball players. We hope this information proves to be useful in helping you hone your skills and boost your overall performance on the court:

Swim Laps

Let’s start things off with something simple. Swimming laps is a great way to work out your entire body. Not to mention that swimming is great cardio and will do wonders when it comes to improving your endurance. 

Now, you’ll want to make use of different types of strokes to target different muscle groups. We recommend alternating between freestyle, backstroke, breaststroke, and butterfly stroke. You can start with a lap for each and see how things feel from there. If you want to take this a step further, we recommend increasing the resistance you generate by using equipment such as fins, kickboards, and pull buoys. 

Do Jumping Jacks

Jumping jacks in the pool is a great way to strengthen your leg muscles without putting undue stress on your joints. This can be especially useful during an injury recovery period. Now, this won’t be too different from regular jumping jacks. 

All you need to do is to bend your knees and try to jump as high as you can and mimic the motions of regular jumping jacks, but one key difference is how you land. Be sure to land with your knees bent and feet apart.

Jog in the Pool

Jogging in the pool is a training strategy used by the best athletes in the world. In fact, NBA player Klay Thompson makes use of an underwater treadmill to train while he recovers from his Achilles injury. 

We understand that not everyone has access to an underwater treadmill. However, what you can do is to get yourself a jog belt. This is a tool that helps you jog in the pool by allowing you to float. Contrary to popular belief, pool running doesn’t mean literally running in the pool. The float belt allows you to simulate the motion of running without you ever having to touch the pool floor.

Simulate Basketball

While this may sound a little silly at first, we highly suggest that you give it a try before dismissing it. All you need for this is a pool basketball hoop. While you’re in the water, you’ll want to simulate basketball movements as much as you can. This means moving laterally like you normally would when you’re defending another player. 

You’ll also want to take a couple of jump shots from the pool. And while this may not be the most effective way to practice shooting, it can be quite useful if you’re recovering from an injury. Simply getting back to the motion of shooting will go a long way when it comes to improving your skills and getting you back to peak performance.


While some of the workouts we’ve shared above may seem unconventional at first, we implore you to give them a chance. Granted, it may take some time to get used to these workouts, but it’s not something that you won’t be able to overcome. We have no doubt that you’ll surely see results as long as you stay consistent and dedicated to your training. 

Quality Hoops in the US is your go-to provider for high-quality basketball goals and pool basketball hoops. Whether it is for schools, gyms, or even your home, our products are suitable for any and all environments. For more information on what we have to offer, check out our website today!

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