Conditioning Drills For Basketball That Are Fun

Conditioning drills for basketball don’t just prepare you for your matches, it in fact helps you become a better player as it instills the discipline and true essence of the game in terms of sportsmanship and always giving it your best.

Conditioning drills for basketball need not be boring

Most of the time, skills and technique are always developed off-court, meaning you get to train on the basic skills of the game then you start to develop your techniques.

Knowing these basics help plan out your strategies for the game, not just mastering lay-ups, rebounds or dribbling, but it sharpens your senses, keeps your mind focused and helps the body build the strength and endurance needed for the game.

But make no mistake, although you might think that basketball conditioning drills are boring, then think again. If basketball is not a fun game, surely you would have to contend with the millions of fans who not just love the sport, but have also embraced it as their sport of choice- both for competition and for staying fit.

Ideal conditioning drills to brighten up your workouts

Whether you are playing indoors or outdoors, basketball remains to be a social sport activity, with the number of players that help each other make their score and the opposing team defending theirs, it would always be important to take good note of the need to have good conditioning workouts to develop yourself.

Sprint/ free throw challenge

This is one of the most physically demanding exercise that you can do for conditions as it allows you to stay focused under pressure and at the same time build your resistance to in crossing courts and aiming for the hoops while in constant motion.

This is often done as a timed session to enhance your focus, speed and flexibility. The idea is to run the width of the basketball court between 15 to17 times within a specific timeframe usually between 60 to 90 seconds

Each player is then made to do two free throws and record the number of shoots and misses for each round.

Traffic drill

Also called the red light, green light drill, this allows players to develop their skills in dribbling and active listening at the same time as this helps them develop quick reaction to moving team plays and on-the-fly instructions or changes.

Line up the players on one end of the court with a ball each and when you say ‘green light’ they are expected to run towards the other end of the court with the ball dribbled all the way.

But make sure that when you shout “red light’, they may need to freeze and stop dribbling the ball. This drill allows players to develop good endurance and active listening skills.

This exercise makes effective use of bodyweight instead of heavy gym equipment that you hope should not be brought along.


This helps develop and coordinate your teamwork. Remember that you have played the game well, so now it is up for you to develop your behavioral and social skills.

Your relays can be timed activities so that players can achieve delivery and cooperation while in play.

Divide two teams on both ends of the court, the teams from one side sprints to their counterparts while dribbling the ball to the other end of the court, hand them the ball and those from the other side repeat the process.

Dribble suicide drill

This will improve ball handling and agility skills.

Start from the baseline and sprint-dribble along the free throw line and back. Start moving to the halfcourt and back, then move on over to the far free throw line and back. Then move on over to the opposite baseline and back.

Catch, lay-up and jump shot

To help you train for change of pace, scoring and back door cut.

Ask a friend to act as your passer and start from under the basket. Jog to the wing of the three-point area then change pace and sprint to the back door.

Take a pass and shoot with a short jump shot then make sure to grab your own rebound. Pass the ball to your passer as you follow the same movement to the opposite side.

Do this routine five times.

Have fun while doing your conditioning drills as it can help you stay prepared and always ready to take on a challenge.

Gripping and holding the basketball is also a skill that you need to master so to avoid losing grip of the ball use Liquid Grip– a “water based hydrocellulose thickener that allows for rosin and chalk to mix in a suspension formula” that will provide you with better gripping power and hold, ideal for those playing basketball and reduce the risk of the ball always getting into the wrong hands.

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Enhance Your Golf Swing Through Consistent Training

Enhance your golf swing by doing regular exercise that will help develop your game and allow you to master and become the lord of your clubs.

Enhance your golf swing with regular exercise

The game of golf is more than just hitting the ball, in fact, there are a lot of things to consider before you can make that perfect golf swing. Here are some basic golf swing tips to get you started.

Having the right form and swing is important as it determines the outcome of your game, add to that the mental activity needed to figure out how to get the ball in the hole with varying course terrains.

Indeed, golf has its varied levels of difficulty and each hole is always a test of physical endurance and mental acuity.

It starts with the swing

The swing is one of the most important parts of the game that can spell whether it be a par, a hole in one or a bogey.

But for starters, let’s begin with a quick and straightforward guide to building that solid and consistent swing.

Work your balance

Start with the balance, it means everything as you establish your form. Your hands and body compensates as you move back on your heels or forward with your toes as the club head prepares to hit the ball.

Practice your swing by allowing your body to make a circular motion of the arm. Practice your swing with a ball target to enable you to make the necessary adjustments at every location and movement of the ball.

You may also try to step on a piece of log or foam to practice your swings to get a feel of the weight of the clubs.

Hands and body in sync

Next is to practice how your body and hands go in sync as you swing, since this determines the force that you apply to the swing and how you could leverage both hands and body to deliver the perfect swing.

Always remember that the pivot of the body is critical to the force that is applied to the ball. Relying on your hands to deliver the swing could oftentimes lead to missed tee angles and the ground level.

Start moving the hands with the shoulders or the chest, as it gives you enough leeway to make small adjustments.

Develop your tempo

Practice your tempo and start slow, as swinging in tempo lets the hand and body smack the club face to the proper position. It also allows your body to shift the weight in the right way to maximize power.

Also remember that the swing is done in a tilted circle- not vertical or horizontal as this is the best symmetrical form that provides the most flexibility and power.

Off-  green exercises

Of course, you don’t play golf everyday, but you still need to make sure that your body will always stay in shape and continue to let your body retain its flexibility.

Quadruped offset hand and knee rocking – 10 to 12 reps for 3 sets.

Single leg balance with opposite lateral foot – do 10 to 12 reps for each foot.

Single leg balance with rotational foot reaches – do 10 to 12 reps for each foot.

High plank with thoracic rotation – do 10 reps for each side and complete three sets, with 45 seconds rest in between sets.

Rotation and lateral flexion of the thoracic spine – perform 10 to 12 reps for each direction and do two sets with 30-second rest periods in between sets.

Rotational lunge with bilateral arm reach at shoulder height – Do two sets with 10 reps for each side and a 45-second rest period in between.

Make sure to also practice your grip, this is key to making that good swing. Grip it at the last minute.

Ensuring that winning grip is important as it firmly secures the club to make that good hit. Use our Liquid Grip grip-enhancing lotion that allows you to secure that grip and is the best substitute for chalk and rosin without the fuss and mess.

It is formulated with all natural ingredients that are washable by water and contains surface-adhesion properties that maximize your grip power.

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The Rugby League Workout Routine

Rugby league player workout can be for everyone, regardless of whether you are an athlete waiting to wanting to improve your strength conditioning workouts or a skinny dude who wants to boost his self-confidence and grow some mass.

Rugby league player workout highlights

Of course, this workout program is ideal for rugby players, but it can be adopted for any sport or even just as a physical conditioning workout routine that you can use to maintain your fitness.

If you feel the need to get the same workout routines as those professional rugby players, then why don’t you try it out? You can surely incorporate it to your workout routines if you need to innovate from your usual workout routine.

Proper physical conditioning and game play training helps keep you ready at all times and makes you more familiar with the field, as well as develop your skills as a team player.

The ideal workout routines occur three times a week during off-season and two times a week in season, mostly core exercises to help with your strength and endurance, as well as develop form muscles and burn fat.

Maximizes your strength

Rugby is a physically demanding game, one that requires strength and endurance to keep you not just glued to the game, but ensures that the body and mind work together to enhance your performance.

This is the ability to generate the highest level of force the human body could possibly muster. It would only take ten seconds of one’s ability to maintain maximum continuous force then it begins to decrease, so any workout that requires maximal strength must only be done within 1 to 5 repetitions of maximum load weight, plus a good combination of eccentric and concentric muscle actions with longer rest periods in between.

So a good and ideal weight ratio can be used for the following, 1.25 times the body weight for bench press, 1.5 times body weight for squats and 1.75x body weight for deadlifts.

Warming up

This involves a good set of cardiovascular training starting off with some like core strengthening exercises like machine dips, step ups and crunches for the first five minutes of the training program.

Lifting weights

Always make sure to do the lift as quick as possible, being mindful of the ten-second maximal strength time frame.

Make sure to always have a workout buddy whenever you do your weight lifting, not just for motivation purposes, but also for safety reasons in case something should happen with weights.

Powerhouse rugby workouts for strength

This may apply for everyone and anyone who would like to go the extra mile in approaching a rugby strength training, incorporate these routines at least three times a week in order to get the best results.

DB Uneven Squat

This is used to develop the posture which is important to ensure flexibility but at the same time help you maintain a good body balance while maintaining your strength goals.

Engage your spine and make sure that you maintain your posture by looking forward. Place one foot on top of a box or a platform with the other foot on the ground. Hold dumbbells right between the legs and perform lifts using both hands up to the chest then slowly lower down to the ground.

Perform 3 sets of 6 reps then switch the position of the legs and repeat the same steps with the same sets and reps.

Romanian deadlifts

This helps develop the eccentric strength using a posterior chain of movements that focus on the lower back and the hamstrings.

Hold a barbell placed on the ground in front of you by bending your knees slightly and keeping the shins straight, with the hips back and the back straight.

With the back and arms held straight, engage your hips to lift upwards as you breathe out. Once you are already standing straight hold for a second then slowly bring the weight back down to your starting position. Perform two sets with 4 reps each.

Standing barbell split power press

This helps develop your upper body strength as this move gives emphasis to the triple extension using the ankles, hips and knees as the strength is transferred to the upper body with a vertical pushing action.

Hold a weighted barbell on one end and make sure to prop the opposite unweighted end to a scorner to avoid slipping. Hold the weighted end with one hand shoulder level and assume a quarter squat. Drive the weight upwards to extend your hand. Perform 4 sets with 6 reps each, then switch hands with the same sets.

Bulgarian split squats

This helps the body adjust to load variations, which is essential for a full-body workout.

With a loaded bar, place it securely across your shoulders and move a step back where the toe is rested on a flat bench at least a meter behind you. The other foot must remain stationary in front, then slowly lower the leg until the thigh is parallel to the floor. Then move back to the starting position.

Step up with knee drive

This adds elastic resistance to the legs and helps in strengthening the calves and hips. Place a barbell securely on your shoulders behind and step up on a foot high platform by bringing the opposite knee upward and with a full hip extension.

Repeat the same process at least 10 times.

To help with your gripping power it is highly recommended that you use a non-slip grip enhancer like Liquid Grip– this is an amazing and revolutionary formula that not only provides better gripping power, but also prevents blisters.

Grip training for rugby is also really important and with the right training mindset, you can sure make the most out of your workouts by enhancing your gripping power.

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