Have you ever wondered why are you always getting fatigued when it comes to the fourth quarter or in late-game situations?

If you do and want to fix it, this article is for you.


What is Basketball Shape?

Being in basketball shape requires a combination of aerobic and anaerobic exercises. If you didn’t know, aerobic exercise means cardiovascular conditioning, like jumping rope or running. In these exercises, your breathing and heart rate will increase, also increasing the blood flow to the muscles and your lungs, which will increase your stamina and endurance over time.

On the contrary, anaerobic exercise only performed for a short time but with maximum effort and energy, such as sprinting or weight lifting. In these high-intensity exercises, your body will burn oxygen as it’s energy sources. Because of the lack of oxygen, your body will produce energy through the process called glycolysis, the lactic acid caused will fatigue your muscles. This process can build your muscle mass and strength, which helps protect your joints and protect you from injuries.


Importance of Getting in Basketball Shape

Every serious basketball player knows the importance of getting in basketball shape. It doesn’t matter if you have the best skill in your team. You won’t be able to utilize it if you are not conditioned and don’t have the stamina.

As we mentioned, through aerobic and anaerobic exercises, you will have the stamina to stay on the court in late-game situations and you are unlikely to get injured as usual since your muscles and joints can protect you from injuries.

In addition, these exercises will help you improve your athleticism and allow you to be more mobile and control your body more effectively, which will enhance your performance significantly on the court.


How to Get in Shape for Basketball?

Today, I’m going to show you the 3 best ways to get in shape for basketball.


Aerobic Exercises

– Rope Jumping

  • Purpose

Jumping rope is one of the most effective exercises to increase your stamina and train your lower body muscles.

Besides, jumping rope can strengthen your ankles and reduce the likelihood of rolling your ankles.


This rope jumping has 3 variations. Try to do at least 20 – 30 minutes for each time and 2 – 3 times a week.


Regular Jumps

This variation can be executed as a warm-up to get your muscles ready for more intense workouts.

1. Stand straight with your feet hip-width apart.

2. Rotate your wrists to revolve the rope around your body.

3. When the rope is approaching your feet, allow it to pass underneath you by hopping with both legs.

4. Switch to the second variation after 30 seconds.


Single-Leg Jumps

This variation mainly focuses on your calves muscles.

1. Stand straight with your feet hip-width apart.

2. Rotate your wrists to revolve the rope around your body.

3. When the rope is approaching your feet, instead of hopping with both legs, hop with only one leg to allow it to get pass underneath you.

4. Switch legs back and forth for every 5 seconds.

5. Switch to the second variation after 30 seconds.


Double Jumps

The double jumps drill is the most difficult among the three variations. This drill can train your explosiveness by forcing you to jump higher for each jump.

1. Stand straight with your feet hip-width apart.

2. Rotate your wrists faster to make the rope revolve faster around your body.

3. When the rope is approaching your feet, jump higher so the rope can go around you twice for each jump.


  • Points of Emphasis

Don’t jump too high as this training is focused on improving your stamina rather than your vertical,

Don’t use your whole arm, keep your wrists tight and use only them to spin the rope.


– Long Distance Running

As far as I know, many players think that long-distance running is useless for basketball players. Yet, I think cardiovascular exercise should be incorporated into your training routine as it does help me improve my stamina.

When I was in high school, stamina was one of my biggest weaknesses. So, my coach recommended me to try long-distance running, which increases my stamina and also improves my defense.

If you’ve never tried long-distance running. I would recommend you to run for 20 – 30 minutes for each time and 1 – 2 times a week. You will see your improvements as you will become less tired every time.


Anaerobic Exercises

– Sprinting

Sprinting can improve your speed and quickness, which allows you to make more fastbreak buckets and blow by your defenders.


Suicide Drill

  • Purpose

This sprinting drill mainly focuses on improving your endurance and speed.

1. Begin at the baseline and sprint to the free-throw line, tap the line with your hand and sprint back to the baseline.

2. Once you touch the baseline, sprint to the half-court line. Tap it and sprint back to the baseline.

3. Run to another free throw line, tap it and return to the baseline.

4. Finally, run to the opposite baseline, tap it and return to the starting point to finish the drill.


  • Points of Emphasis

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.


– Weight TrainingWeight Training For Basketball

Weight training can help you escalated my physical strength and support your body to execute explosive, powerful moves.

However, it is of utmost importance to train your upper body as well as your lower body. Otherwise, you will get injured easily.

==>  I’ve written an article about basketball strength workout. Click here if you want to learn more.


Playing High Level of Basketball

Last but certainly not least, playing high-level basketball games is probably the best way to help you get in shape for basketball because everyone is sprinting and putting all their effort into the game. These high-intensity games can simulate real game situations and get you in shape as fast as possible.

On the contrary, if you are playing pick-up games with a bunch of random people, chances are they won’t be playing as hard as they can since they are just trying to have fun.

As a matter of fact, many NBA players also love to play these high-level basketball games with other professional hoopers during the off-season, which can help them stay in shape before the season starts.



For those of you who are in high school or college, I hope you can seize the time and workout since the semester will start soon.

Let’s stay in good shape and impress your coaches.

If you have any questions, please leave a comment and I’m happy to help you out.

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