Brad Shaw
New Year fitness tips are everywhere in January – most of them written by people who’ve clearly never met a leftover roast potato. But when it comes to getting moving again after weeks of gravy, Quality Street and festive slouching, the basketball elite might just have the most grounded advice going.
For players who live on speed, power and stamina, there’s no “I’ll start Monday”. The BBL’s biggest names know exactly how hard it is to drag yourself back into routine – and how much your body and mind thank you when you do.
Here’s what they’ve learned from years of doing it for a living.
1. DeAndre Liggins: Start With The Simplest Performance Enhancer – Water
DeAndre Liggins has shared locker rooms with LeBron James and Anthony Davis, so he knows a thing or two about standards. Now an impact player in the BBL after his NBA journey, his first piece of New Year fitness advice is brutally simple: before you worry about fancy training plans, sort out your hydration.
“Staying hydrated is key when working out or exercising. Being even mildly dehydrated can have effects on your energy and ability to perform.
Staying hydrated also improves your blood flow and circulation which is key in the delivery of oxygen to the muscles you are working out.
Fatigue can be caused by the lack of hydration in your cells; in order to optimise the production of energy from food, it is essential you drink enough water and avoid being dehydrated when keeping fit.”
In other words: that sluggish, can’t-be-bothered feeling you blame on “being unfit” is often just your body quietly begging for a drink.
Try this:
- Start every day with a big glass of water before coffee.
- Keep a bottle nearby during home workouts or outdoor runs.
- If you’re getting headaches or heavy legs mid-session, check your hydration before you blame your fitness.
2. Dirk Williams: Don’t Wing It – Make A Plan You Can Actually Stick To
Dirk Williams has been lighting up British courts since 2017, hammering home dunks that have lived on highlight reels for years. That kind of explosiveness doesn’t happen by accident – and it certainly doesn’t survive a winter of half-hearted sessions and vague resolutions.
His New Year fitness tip? Stop improvising. Treat your training like an actual plan, not a wish.
“Training during the winter can be tough and it can be hard to remain focused and motivated. Making a consistent fitness routine will help you to keep on top of your regime and a lot easier to stick to it.
I usually go for a regime of cardio and high-intensity interval style fitness workouts as on the court it’s a lot of back and forth running and explosive bursts, so a mixture of cardio and interval training is key.
Sticking to your fitness regime is the hardest part, so finding one that keeps you focused and motivated is important.”
You don’t need to train like a pro guard, but you do need structure. Decide when, where and what you’re doing before the day begins. Otherwise, the sofa will win.
Try this:
- Pick 3 non-negotiable training days and block them in your calendar.
- Mix steady cardio with short bursts of high intensity – even 20–30 minutes can be enough.
- Choose workouts that feel challenging but not miserable; you’re building a habit, not serving a sentence.
3. Kevin Ware: Endurance Comes From Enjoyment, Not Suffering
Kevin Ware’s story is built on resilience – from a devastating collegiate injury to an NCAA title and a key role in Georgia State’s best-ever season. His game runs on endurance, but his New Year fitness tips cut against the “no pain, no gain” cliché.
For Ware, if you hate every minute of your training, you’re already on borrowed time.
“Endurance is a huge part of my game, so cardio is an integral part of my fitness regime. It is vital for anyone who exercises or keeps fit to choose activities and workouts that are relevant and suitable to your lifestyle.
It is ever more important that you enjoy keeping fit, especially in the winter months, otherwise you simply won’t maintain a consistent regime and therefore won’t see any benefits or results.
Choose an activity you enjoy and have fun doing, this way you are more likely to actually keep it up. If you like running or going outside then do so. I really enjoy going out for a run as much as I can and because endurance is a bit part of my game on the court, cardio works well for me. And most of all, I enjoy it!”
That goes for skill work too:
“When working out, it’s important to understand how to perform skills fundamentally correctly.
This is particularly true when it comes to shooting. When you do shoot the ball, be sure you shoot the same way each time. If you are changing your technique during the workout or just because you missed a few shots, you are not getting better.
You need to practice the same technique over and over — every week, month, and year.”
Consistency, enjoyment and solid fundamentals – that’s the holy trinity.
Try this:
- If you dread running, pick cycling, home circuits or even brisk walks instead.
- Commit to showing up first; intensity can grow later.
- For any skill – weights, yoga, shooting hoops – focus on repeating good technique, not chasing instant results.
4. Joe Ikhinmwin: Your Diet Has To Match Your Effort
Eight-year veteran and team captain Joe Ikhinmwin is the sort of player every coach wants: defensive bite, shooting touch and a relentless motor. He’ll also tell you the hard truth many New Year gym-goers dodge – you can’t out-train a terrible diet.
“Working out is one thing, but you will only see real results if you also work on your diet. A balanced diet will guarantee you get the most gains from your workouts and will also have you feeling better inside and out.
Eating a healthy balanced diet accompanied by regular exercise is essential in maintaining physical and mental health and wellbeing, and right now this is more important than ever. Not only will this be effective in maintaining weight or preventing excess gain, but will also aid with your overall sleep and mood which is essential.”
You don’t need to live off kale and regret. But if your “reward” for every workout is a calorific free-for-all, don’t be surprised when the scales and your energy levels refuse to play along.
Try this:
- Build plates around protein, vegetables and whole grains most of the time.
- Keep the festive-style feasts for actual occasions, not random Tuesdays.
- Notice how eating better sharpens your sleep, mood and motivation – not just your waistline.
5. Justin Robinson: Brave The Weather And Leave Your Comfort Zone
Two-time league MVP Justin Robinson has made a career out of seeing the floor before anyone else. His New Year fitness tips are aimed squarely at the excuses we all love – especially when it’s dark, cold and raining sideways.
“Don’t use the bad weather as an excuse and don’t let the elements deter you from getting your workouts in. Nothing comes easy, so don’t make excuses. Just make sure to use the correct gear.
If you have the correct training gear, then no matter what the weather you will be able to get your exercise in. If you find it hard to motivate yourself, then try working out early in the morning.
Start your day off right with productivity and this will help set the tone for the rest of the day.”
And if you want to actually improve, not just go through the motions, you’ll need to risk messing up:
“To develop new skills, you need to push yourself. Get out of your comfort zone. For example, when practicing your dribbling, if you’re not making some mistakes and losing the ball, then you’re not getting out of your comfort zone.
And you’re not learning a new skill. You’re only practicing things you can already do. The only way to learn a new skill is to get out of your comfort zone and be willing to make mistakes.”
That might mean heavier weights, a faster pace, a new class or even just turning up when your brain is throwing every excuse in the book at you.
Try this:
- Lay out your kit the night before so the weather has one less ally.
- Experiment with morning sessions – one win early can carry the whole day.
- In at least one workout a week, do something that feels slightly uncomfortable or new.
Turning Resolutions Into Reality
Most New Year fitness tips are forgotten by February because they’re built on guilt and extremes. What these basketball stars offer instead is sustainable, athlete-tested common sense:
- Drink properly.
- Have a plan.
- Pick training you enjoy enough to stick with.
- Eat like you mean it.
- Stop letting weather and comfort dictate your effort.
You don’t need their vertical leap or match minutes to borrow their habits. Start small, stay consistent and treat this January not as a punishment for December, but as the first month of feeling and performing better than you did last year.
