Basketball and Conditioning
Conditioning is one of the most important things that distinguish between good players and great players since great players not only have exceeding skills, but also the stamina to stay until the last minute of the game.
So, before you jump right into your training routine, I want you to take a look at this article and add a few conditioning exercises into your workouts.
Conditioning in Basketball
First things first, there are some major differences between being in shape and being in shape for basketball. There are a lot of ways to be in shape for sports, if you want to be in shape for a marathon, all you need is a treadmill.
However, if you are training for basketball, simply running a treadmill will be far from enough for the energetic, fast paced game. Therefore, if you want to maintain high energy during the entire game and maximize your performance, you need to incorporate an appropriate amount of conditioning drills into your training routine.
Before you start doing these conditioning training, you should first warm up for at least 5 – 10 minutes. If you do these high-intensity workouts without warming your muscles can easily lead to injuries.
This is a sprinting drill which mainly focuses on our endurance and speed.
- Begin at the baseline and sprint to the free throw line, tap the line with your hand and sprint back to the baseline.
- Once you touch the baseline, sprint to the half court line. Tap it and sprint back to the baseline.
- Run to another free throw line, tap it and return to the baseline.
- Finally, run to the opposite baseline, tap it and return to the starting point to finish the drill.
- This drill is so prevalence because you can do it basically everywhere, a park, a gym or even a football court. Try to do as many sets as possible to increase your stamina.
- Record the time you take to finish the drill in order to beat your previous record next time, you will see improvement right away.
Defensive Slide Drill
This is a simple drill used for conditioning and building proper defensive techniques. Set up about 4 – 5 cones on each side of the paint area.
- Begin in the middle of the lane. Executes defensive slide and go to your left side, grab the cone and slide to your right to grab the other cone.
- Once you get the cone of the first row, slide to your left and grab the cone from the second row.
- Finish the drill by picking up all the cones from each row.
- This drill emphasizes on keeping our defensive stance low to move quicker.
- Record the time you take to grab all the cones in order to beat your previous record next time.
Corner Finishing Drill
This is a finishing drill that requires an offensive player and a defensive player, there are two variations.
Set up by putting a cone on each corner three spots.
- Once the drill starts, two players run in different directions and go around the cone.
- The offensive player needs to dribble the basketball when he is going around the cone, he can only finish with layups at the basket and the defensive player will defend him.
- If the offensive player is fast enough, he can finish easily before the opponent gets there.
- If a player is not fast enough, he has to compete and push himself harder and harder to be quicker and more agile.
This variation is similar to the first variation, however, the defensive cone will move closer to the rim.
- Two players run in different directions and go around the cone.
- Because of the shorter distance, the defensive player can arrive earlier than the offensive player.
In this case, the offensive player has to figure out different moves to finish against the opponent, such as euro step, hop step or floaters, which is a great way to practice player’s one on one moves and learn how to score at a high percentage.
Star Shooting Drill
This is a 3 point shooting drill, aims to practice our shooting consistency and be more endurance.
1. Start and shoot shot 1 at the right corner.
2. Sprint to the left (opposite) wing for shot 2.
3. Sprint to the right wing for spot 3.
4. Sprint to the left corner for shot 4.
5. Finally, sprint to the top of the key for shot 5.
6. Repeat the drill by going back to spot 1.
In order to improve your shooting speed, measure the time as soon as you release the first shot and stop the time when you release the final shot. Aim to shoot faster with a higher percentage next time you practice this drill.
Do this a total of 50 shots in 4 different cycles. Shoot 5 shots in the first cycle, 10 shots in the second cycle, 15 shots in the third cycle and 20 shots in the final cycle. Aim to make at least 30 – 40 shots.
This drill can also be done as a mid-range shooting drill. For mid-range jumpers, aim to make at least 35 – 45 shots.
This drill mainly focuses on sprinting to the spot off the catch and release it as quick as possible, which will improve our shooting consistency and our endurance in real games.
By implementing these drills into your training routine along with your shooting, dribbling, finishing drills. You will get accustomed to performing these drills even though you are exhausted. This improves your performance especially in late game situations, where you will find your shot are more consistent than other players and you can still lock down defend with quick lateral slides.
If you can understand the importance of conditioning and practice properly, you can effectively implement drills into your workouts to enhance both your basketball skills and physical readiness.
If you have any questions or feedback, please comment below to let me know so I can get back to you as soon as possible.