If you are interested in upping your game in basketball, one of the smartest and most effective ways you can ensure that you run faster, jump higher, and stay in the game for longer is by using a weighted vest during training.
A weighted vest does not allow basketball players to “train harder, not smarter”: it lets them simultaneously train harder and smarter. A basketballer who wears a weighted vest during training is likely to perform better during the game.
In fact, one of the ways basketballers improve their strength, speed, endurance, and explosiveness is by using weighted vests during training.
So why does a weighted vest work for basketball training? How can you choose the best weighted vest for basketball training, and how can you ensure that you get the most out of the vest during training?
Let's discuss weighted vests for basketball training.
Weighted Vests For Basketball Training: Why it Works
Weighted vests work for basketball training because they add extra resistance during drills, make movements more challenging, and push the player’s physical limits more.
When a basketball player wears a 12 lbs weighted vest, for example, that's 12 lbs more than they typically weigh: the result is that basic movements like sprinting, jumping, and cutting are inherently more challenging, and they are pushed to give more to accomplish them.
During the game, when the weighted vest is off, those movements are a lot easier, and the player is quicker, stronger, and more resistant.
Here’s a quick breakdown of how wearing a weighted vest for basketball training helps a player during the game
4 Main Benefits of Weighted Vests for Basketball Training
There are many benefits of weighted vests in various sports and exercises. However, when it comes to basketball, there are four main benefits of wearing a weighted vest for training: it helps with vertical jump, improves speed and agility, boosts endurance, and builds core stability.
In these four ways, wearing a weighted vest enhances strength, speed, and skill, which later translates to performances on the court.
1. It Helps Build Power and Vertical Jump
Wearing a weighted vest increases upper-body weight, which puts more pressure on the lower body and helps build up the quads, hamstrings, glutes, calves, and other muscles in the lower body.
During the game, when the weighted vest is off, the improved lower body strength helps players jump higher to shoot over defenders, grab rebounds, block shots, or dunk the ball.
2. Improves Speed and Agility
Training with resistance enhances muscle responsiveness. The added weight of the best forces the muscles to work harder, which in turn strengthens the fast-twitch fibers and trains to body to react more quickly.
Muscle responsiveness is important to basketball players because they need to be quick and light during the game. Think of instances where a player needs to dribble past defenders, play defense, or react to a loose ball.
3. Wearing the Vest Helps Boost Physical Endurance
Weighted vests can be very heavy, especially when playing a physically demanding sport like basketball. With the added weight of a weighted vest on, a player’s heart, lungs, and muscles are trained to perform for longer periods than they ordinarily would.
Increased endurance means a basketball player can stay on the court for longer and still have the physical resources to make fast breaks, quick transitions, full-court defense, and even deliver a late-game performance.
4. It Enhances The Player's Body Balance and Core Stability
Basketball training with a weighted vest also helps boost body balance and core stability, which are essential for success in basketball.
The added weight of the vest forces players to engage their core to maintain control, especially when they have to move really quickly or change direction while on the run. When the weighted vest comes off, the player is more balanced, nimble, and agile.
Overall, a weighted vest for basketball training is an incredibly effective idea. It is physically demanding, but the rewards are totally worth it: When you can simulate even greater levels of game fatigue and resistance during training, you are certainly in a better place (physically and mentally) to deliver a greater explosive performance and stamina on the court.
How Heavy Should a Weighted Vest For Basketball Training Be?
It is generally recommended that a weighted vest be between 4-10% of a person’s body weight, and that rule applies to basketball players too.
However, basketball players are generally more fit than the average person, so when it comes to weighted vests for basketball training, the ideal weight also depends on what kinds of movements you are training for.
- For speed, agility, and jump drills, go with a lighter weighted vest, about 4–10 lbs. The lighter weight keeps adds just the mild resistance you need, while keeping your movements natural while adding mild resistance.
- For general conditioning and strength work ( running drills, plyometrics, and defensive slides), go for a moderate weighted best between 10–20 lbs.
- A heavy weighted best, typically about 20-40 lbs, is great for off-court strength sessions like squats, lunges, or bodyweight exercises. These vests are rather heavy, so they are not usually worn for skills practice.
In summary, lighter vests (under 20 lb) are ideal for on-court drills, while heavier ones are more suitable for strength and endurance training off the court. Most athletes own and use multiple adjustable vests so they can switch between these ranges depending on the day’s workout.
Buying a Weighted Vest for Basketball Training: What to Look For
Say you wanted to find the best weighted vest to use for basketball training: what particular features should you be looking for?
Five key features matter when it comes to choosing the best weighted vest for basketball training: the design of the vest, weight adjustability (fixed or adjustable), proper weight distribution, fit, and comfort.
- The design of the vest: The weighted vest must be slim and fitting. A bulky weighted vest for basketball training will not only throw off your mechanics, but also interfere with shooting and moving your arms around.
- Adjustability: While fixed-weight vests are not a completely bad idea, you want an adjustable weighted vest so that you can progress gradually over time. If it is your first weighted vest for basketball, definitely go for an adjustable weighted vest.
- Weight Distribution: Make sure the weight is evenly distributed throughout the vest: front, back, and around the shoulders. Lopsided weights or weights that shift will definitely affect your movement and may even put you at risk of injury.
- Fit: The weighted vest must fit snugly and tightly, such that it does not move around even as you jump or run. Look for adjustable straps that lock the vest in place.
- Comfort: Make sure the exterior is made of material that is solid and durable material, but the interior is made of soft and comfortable material. The shoulders should be padded, and the material should be breathable. Moisture-wicking fabric is also a huge plus: it handles sweat better.
Recommended: Best Weighted Vests for Basketball Training From Zelus.
1. Zelus Z-Fit Weighted Vests (5–15 lb)
The ultra-thin, flat design of the Z-Fit Weighted Vests from Zelus makes them one of the best weighted vests for basketball training. The thin straps give you more freedom to move than traditional iron san.d vests, and the soft yet wear-resistant spandex fabric is built to endure even the toughest workouts
With models ranging from 5 lbs, to 10 lbs to 15 lbs, these vests are filled with Z-fit Soft Iron material, which evenly distributes the weight to prevent shifting and reduce friction. Perfect for running, jumping, and practicing on-court drills.
2. Zelus 16 lbs Weighted Vest with Stripes
If you would prefer a more traditional weighted vest for basketball training, the 16 lbs Weighted Vest with Stripes is a great fit. It is made with durable neoprene rubber fabric, double-stitching, and weighted with iron sand for extreme durability. The straps are thin, especially around the front so as not to impede movement, and the shoulder straps are cushioned with gentle, non-chafing fabrics to ensure comfort. It is firm, secure, and safe.
Best Heavy Vests (over 20 lb) For Training Off the Court
For more intense off-court basketball training, consider the 25 lbs weighted vest with stripes. It is built to last with durable neoprene rubber fabric, double-stitching, and weighted with iron sand for extreme durability through hundreds of different workouts. The adjustable elastic straps ensure a snug fit, and the reflective stripes help this vest go anywhere at any time.
Heavier Weighted Vests for (Off the Court) Basketball Training
- Zelus 30lb Weighted Vest: A one-size-fits-most weighted vest by Zelus that comes with adjustable weights, adding plenty of variable low-impact resistance to help strengthen your core and grow endurance.
- 4–32 lb Adjustable Weighted Vest for Men/ Women: A totally flexible option. This vest is made of soft neoprene material gives you long-lasting comfort combined with long-lasting use. It is able to handle everything from kickboxing to light jogging to intense cycling, and of course, basketball training.
Final Words on Weighted Vests for Basketball Training
Overall, choosing the right weighted vest for basketball training comes down to finding the perfect balance between comfort, mobility, and resistance.
Any of the Zelus weighted vests will challenge your strength and endurance without restricting your natural movement on the court. Whether you’re working on explosive sprints, vertical jumps, or defensive agility, the goal is to make your training more efficient - not more cumbersome.
For athletes in particular, you may be interested in these ways a weighted vest can hurt your body and how to avoid injuries when training.