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.
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.