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Basketball Conditioning Tips
The Opposite Hand Layup
The goal of the opposite hand layup is to cross the lane diagonally from one corner of the freethrow line as many times as possible in 60 seconds. Starting from beyond one corner of the freethrow line, dribble diagonally across the lane and perform layups with your dominate hand. Dribble back to the starting position with your dominant hand. Recover for 90 seconds between repetitions.
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Plyometric Exercises - Super Effective When Done Properly
JumpUsa.com Tip: To improve your jumping, try plyometrics exercises. These exercises involve the athlete dropping (not jumping) to the ground from a raised platform or box, and then immediately jumping up. Jumping into plyometrics will be more effective the shorter the time the feet are in contact with the ground. The loading in this exercise is governed by the height of the drop which should be in the region of 30-80 cm. Drop jumping is a relatively high impact form of plyometric training and would normally be introduced after the athlete had become accustomed to lower impact alternatives, such as two-footed jumping on the spot.
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The 17-Sprint Drill
For the 17-sprint drill, you begin on the sideline and sprint to the opposite sideline. You repeat the drill for a total of 17 sprints. Across and back equals two sprints, so you will finish on the opposite side where you started. After you rest for two to three minutes, you perform another set of 17 sprints.
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Advantages of Basketball Strength Training
JumpUSA.com Tip: Participating in strength training and conditioning for basketball will help you be the best player possible, and could give you that extra edge to win a championship. Many coaches used to believe that weight training hurt your basketball skills. Basketball weight training, along with a good flexibility program will not only help your body resist injury (very important during the long season), but also allows you to be more explosive and gain the strength and stamina necessary for basketball’s physical play. The goal of your strength and conditioning program should be two-fold: 1) Prevent injury 2) Improve athletic ability. Notice that "Enhance Basketball Performance" is not one of the goals listed for basketball weight training. This is because basketball performance is just that, basketball performance. In order for an athlete to improve his or her performance, they need to practice the skills required for basketball. Improving one’s strength, speed, endurance and flexibility will not only set the stage for practice, but aid in preventing injury so one can make it through the entire season without getting hurt. Sport-specific training should be implemented during practice. Keep in mind it’s not the strength that will improve performance, but the rather the strength when it is applied to practice that results in improved performance. Use weight lifting, conditioning and stretching to enhance athletic ability and prevent injury.
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The Crosscourt Sprint and Shoot Drill
You will need a passer for the crosscourt sprint and shoot drill. Begin by shooting a jumpshot at the top of the key and then sprint to either side of the court. Now sprint back to the top of the key or elbow to receive a pass and shoot jumpshot. After your jumpshot, sprint to the closest sideline. Now sprint to the opposite sideline and back to the key or elbow to shoot again. Continue the pattern, adding an extra sideline run before the jumpshot each time through until you are crossing the court a total of five times. Finish the drill by shooting five to 10 freethrows. Repeat the sequence two or three times.
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Medicine Balls For Basketball Training
JumpUSA.com Tip: Medicine balls are an excellent tool for basketball exercises because they offer resistance training across all planes of motion - up, down, sideways and diagonally. Medicine balls are used as a basketball strength tool help build core strength and muscle. Today, many basketball players are using the Plyoball Medicine Ball. These medicine balls have a special tractogrip herringbone tread pattern that are highly grippable for non-slip safety during tossing and catching. Other medicine balls are available that have handles which allow for dumbell style basketball exercises. Soft medicine balls offer an advantage over hard dumbells in that medicine balls can be tossed explosively, better simulating basketball strength requiring motions during actual play.
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The Four-Step Drill
The four-step drill involves running across the court from sideline to sideline. Start on one sideline and sprint to the other side and back for a total of four sprints. (Going up and back equals two sprints). You should complete this in 15 seconds or less. Rest 30 seconds and then get ready for the second sprint - four times down and back for total of eight sprints. You should complete this in 30 seconds or less. You rest 60 seconds and then get ready for the third set, eight times down and back for a total of 16 sprints. Complete this last set in 60 seconds or less.
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The Wall Run
The wall run is a great way to condition for basketball. Begin with your arms straight out against a wall. Drive your knees up as high as possible with good forward body lean. When doing this drill, drive your knees up as fast as possible staying on your toes. Perform the drill in 15 to 30 second intervals. Work for 15 seconds and rest for 30 seconds for 10 repetitions.
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The Four-Corner Drill
The goal of the four-corner drill is to perform it in the shortest amount of time possible. Start in one corner of the court and sprint to the opposite baseline. Now, slide as you would when you are on defense against another player to the corner. Back pedal to the starting baseline and finish by sliding across the starting baseline. Do not cross your feet when you slide. Be sure you are facing down court during the entire drill. Recover for 90 seconds between repetitions.
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The Shooting W
You will need a rebounder for the shooting W drill. Begin by shooting a jumpshot at either elbow off the lane and sprint to either half court corner. Sprint back to the free throw circle or top of the key for another jumpshot. Then sprint to the midcourt circle and back to the key and repeat another jumpshot in the free throw circle. After the second shot, sprint to the opposite half court corner and back for a third jumpshot at the free throw circle or top of the key. If you miss a shot, grab the rebound for a short follow shot. If you make the shot, your rebounder will rebound the ball. Three shots equal one set. Work up to three to five shots. Shoot three to five freethrows and repeat the drill.
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The 300-Yard Shuffle
The 300-yard shuffle is based on the distance of a regulation basketball court. You begin by starting behind the baseline and sprint to the opposite freethrow line. Touch the freethrow line with your foot and sprint back to the baseline. A total of six trips up and back completes 300 yards. Rest for five minutes and repeat the drill.
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The 55-Second Drill
You will need a passer for the 55-second drill. Starting on the right wing, shoot as many shots as possible in 55 seconds off of a pass. You must move seven to 10 feet side to side after each shot. At 55 seconds, shoot five to 10 freethrows and move to the center area of the court. Repeat the process and then move to the left wing area of the court. Repeat the drill again.
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Gassers
The gassers drill involves acceleration, deceleration and change of direction. Start on one baseline, sprint to the nearest freethrow line and back. Sprint to the half court and back, sprint to the far free throw line and back, and finally to the far baseline and back. At the end of each sprint, your foot must touch the line before you turn and sprint to the next line. Running time should be 30 seconds or less with 90 seconds of recovery time between repetitions.
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Line Jumps
Stand beside any line on the floor. With your feet together, jump forward and backwards over the line, then sideways back and forth (two separate exercises). Repeat for thirty seconds, counting the number of times that you return to the starting point. Try to better yourself every day.
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Four Squares
Find a place on the floor where two line intersect. These create four areas that are numbered one through four. Jump 1-2-3-4, then 4-3-2-1. Count the number of times you return to square #1 in thirty seconds. Try to better yourself every day.
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Ball Bounces
Hold the ball in front of you with your legs spread wide. Bounce the ball hard between your legs so that it will come up behind you. Quickly move your hands behind your back to catch the ball. The harder that you bounce the ball, the more quickly you will have to move your hands.
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17´s
A 17 is a very common conditioning practice . You start behind one of the sidelines. You run to the other sideline counting as 1 then you run back to count as 2. You do this until you reach 17. (Always ending on the opposite side from which you started). To be in very good basketball shape you should be able to do this in under 1 minute.
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Jump Rope
One of the most important pieces of equipment a basketball player can posse
