Basketball-Conditioning

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Jump Rope

One of the most important pieces of equipment a basketball player can possess is a jump rope. Daily use of a jump rope will develop stamina, leg strength, agilty and coordination, timing, quickness, and hand-eye coordination. All of these are extremely important to becoming a good ball player.

Bench Jumping

Either face a bench that is about one and a half feet high or stand beside it. You can either jump over and back or sideways. Feet should be kept together. Go for thirty seconds and count the number of times that you return to the starting point. Attempt to increase the number every day.

Finish on a positive note

if the last thing that players do at practice before they hit the locker room and go home is something that they do not enjoy (or even dislike!), that is what they will be talking about until the next practice comes around. A negative atmosphere may be brewing, without even knowing it. A much better method is to end practice on a positive note, and have everyone looking forward to getting back to work at the next practice.

ball stability

Heavy Workout Basketballs

Heavy Workout Basketballs bounce like normal basketballs, but are heavier to build up arm and finger strength and improve just about every aspect of the game. They help improve ball stability too, by building up the player's hands and fingers. Heavy workout basketballs come in regulation and intermediate sizes, and weigh two times as much as a normal basketball. Think of the arm strength and ease of ball handling that can come your way when you use resistance training with a heavy basketball.

Stability Ball Exercise

The stability or balance ball offers many different exercises for every level of fitness from beginner to professional athlete. Stability ball exercise is effective, gentle, and fun! They are particularly great for slow resistance muscle development and of course, balance, which helps basketball players stay light on their feet so they can weave around their opponents on the court.

Swiss Balance Ball

The Swiss balance ball offers workouts that specifically target certain areas of the body, like the back and the abs. They are very easy to use, and offer low impact exercise, too. They are great for fitness toning, and working specific body areas gently but effectively. Basketball is a high impact and intense sport and balance balls offer a low impact training option which can be a terrific break on the knees and joints.

Balance Ball Exercises

Balance ball exercises are fun, and the whole family can get involved. Balance ball exercises can include stretching, strength and resistance training. They also make great office chairs to build your abdominal muscles and help your internal balance. You can do push ups and even partner exercises with your balance ball.

source from : www.basketball.lifetips.com

BALL HANDLING

Around the World

Around the World: Circling the basketball first around your head, than your waist, Finally, put your legs together and take the ball around both legs at the knees. Then spread your legs, bend at the waist, and take the ball around one leg. Then the other. This will give you a feel for the basketball and help you become more comfortable in your ball handling. A good hand speed and coordination drill, also great conditioner for your arms

Figure 8

Spread your legs, bend at the waist, put the ball through your legs, around one leg, back through your legs, and around your other leg, making a figure eight. This will help you get a feel for the basketball as you move it around. Keep your head up not looking at the ball and increase your speed.

Crab Walk

This drill can go from baseline to half court. Step forward with your left leg and pass the ball from your right hand to your left under your left leg. As you take your next step with your right leg, pass the ball from your left hand to your right under your right leg. Continue this pattern all the way down the floor.

Squeeze the banana

This is a drill that helps increase the strength in your fingers. Hold the ball in front of you at eye level with two hands. By squeezing your fingers and thumb together with one hand at a time, you move the ball from one hand to the other as quickly as you can.
More finger and arm strength will imrove your ball control.

Catch-catch-catch

This is a drill to work on your ballhandling. Hold the ball between your legs, with both hands on the ball, right hand in front and left hand in back. Quickly switch your hands,(now left hand in front and right hand in the back), without letting the ball touch the ground. Do as quickly as possible...this drill is one of the hardest to master... but it just takes lots of practice.

Figure 8 Dribbling

This is a drill to practice your ballhandling. Dribble the ball as quickly as possible in a figure 8 through and around the legs. Use the fingers when you dribble, and dribble very low and quickly. Switch from the right to the left and back to the right. Example: start with the right hand dribbling the ball in front and then dribble through your legs with your right hand, switch to your left hand and dribble from the back, around your left side to the front and back through you legs... then switch to your right hand behind the body and around the right side. Try to go as fast as possible, and your dribbling skills will improve with daily practice.

Touch-Touch-Touch

This is another ballhandling drill that seems very difficult at first, but with daily practice, will improve your handles. This drill is called touch-touch-touch because that is what you do... while keeping the ball between your legs, you touch the ball once with your right hand(fingers) in front, then with your left hand(fingers) in front, then with your right behind you, and then with your left behind you. Continue in this manner as fast as possible. Before long, you will master this skill.

The Midas Touch

Having a soft touch is very desirable, and really just means that rather than clanging off the rim, your ball dribbles softly around the edge - due to your soft touch. To develop a soft touch, you want to have more rotation on the ball when you shoot and a higher arch to your ball.

The Midas Touch

Having a soft touch is very desirable, and really just means that rather than clanging off the rim, your ball dribbles softly around the edge - due to your soft touch. To develop a soft touch, you want to have more rotation on the ball when you shoot and a higher arch to your ball.

The Midas Touch

An undesirable trait is thinking too much, and it is due to being tentative. To overcome this tentativeness you want to make sure that when you don't have the ball you think about what you will do with it when you get it (for example - "If I'm open for the shot I will shoot it." etc). This prevents you from freezing up and "thinking too much" once you have the ball.

Up the Ladder

Hold the ball out in front of you and pass it back from hand to hand using only your finger tips. Go from out in front of your waist to above your head and back. This will help you develop the finger tip control that you will need to properly handle the ball.

One on two

A good drill to use to better your dribbling under pressure is to try to advance the ball against two defenders. This will force you to use a variety of manuevers while being alert to the defense.

Figure Eight--Running in Place

Move the ball around your legs as in the Figure Eight Drill, but in addition, run in place.

Pass and Catch

With 2 hands, make a bounce pass between your legs from front to back and catch the ball with 2 hands behind you. Then bounce the ball through your legs from the back to the front, and catch the ball in front of your body. This is a good drill for body awareness.

Situp Dribble

While doing bent-knee situps, dribble up with your right hand as you sit up, and around your feet, then switch hands to your left as you go back down, and then dribble with your left hand as you sit up, back around your feet, switching back to your right hand. Continue as quickly as possible.

Between the Legs Scissors

To start this basketball drill, place your left foot ahead of your right and bounce the ball between your legs from your right hand to your left. As the ball gets to your left hand shift your feet so that your right leg goes ahead of your left and bounce the ball back between your legs. This shifting of your feet will occur with every bounce.

Figure Eight Drop

The ball is moved around the outside of the left legfrom the back to the front. Then it is passed in front of your body and around the outside of your right leg from front to back. Now the ball is between your legs at the back of your body. Bounce the ball, and as it is bouncing, reverse your hands, bring your right from the back to the front and your left from the front to the back. Catch the ball before it bounces again. Continue to do figure eights.

Ball Circle

A great way to become comfortable with the basketball is to take it and circle it around your head, then around your waist, and, finally, around your knees. Reverse direction and take the ball back up--around the knees, waist, and head.

Figure Eight Drop Reverse

For this drill, follow the procedure described in the Figure Eight Drop Drill, except that when you bounce the ball, your movement will be reversed. After the bounce, circle the ball around the outside of your right leg, in front of your left leg, and around your left leg from the front to the back.