In basketball power usually refers to an athlete’s ability to use maximum strength in the shortest possible time. This is an area that weight training can be most beneficial, any program should be carefully planned and supervised by a coach or trainer. I advise against the use of heavy weights because they tend to build up weight and a muscular physique while. basketball players should develop quick power to aid jumping and speed. A player should assess the maximum weight he can carry on a particular exercise, and then use half this weight for a series of eight to ten repetitions in the quickest time possible in sets of three.
The weight training routine should be repeated on alternate days. In the first week and effort should be made to reduce the time taken to complete the series. In the second week the weight may be increased by 5kg while still completing the series in the shortest time. The process of increasing weights gradually is maintained so long as the time to complete the series is not increasing.
Unless a player is undertaking a specific course planned for him by a qualified instructor, the only exercises he needs to do involving weights are half squats and heel raises. In other exercises body weight is enough resistance. Sometimes, however weight training can help recovery after injury.