Basketball Conditioning

Keep it simple
Use basic drills to improve your basketball performance. Running stairs, suicide runs, and interval training are time-tested and great ways to get in "basketball shape". In fact, playing and practicing basketball is the BEST way to get in "game shape". If you participating in weight training to develop your strength, use simple exercises like lunges, step-ups, push-ups, pull-ups and sit-ups.

Wall Passing
A good way to increase both hand quickness and hand-eye coordination is with wall passes. Stand in front of a wall and pass the ball hard against the wall, catching it upon its return. As you improve your hand coordination, decrease the distance you stand from the wall so that the ball will come back more quickly and you have to react more quickly.

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.


Enhance Movement Efficiency
The ability to change direction quickly and move laterally or backwards with minimal loss of speed is contingent upon two factors: (1) an athlete´s ability to send a message from brain to the body about how and when to react; and (2) how well an athlete can coordinate upper and lower extremities while maintaining balance and speed of movement. Incorporating agility drills that focus on coordination and reaction time will help in enhancing movement efficiency.


Four Squares
Find a place on the floor where two line intersect. These create four areas that are numbered one through four. Jump 1-2-3-4, then 4-3-2-1. Count the number of times you return to square #1 in thirty seconds. Try to better yourself every day.


Keep it safe
Always wear cross-trainers or basketball shoes when conditioning, as this supports your ankles during cutting drills. If you´re participating in jumping drills (called plyometrics), then always perform them on grass or thick exercise pads and mats. Weight training exercises should be performed using slow and controlled movements. Try to use mostly machines to ensure maximum safety.


Catching a Medicine Ball
Prior to a catch, make sure that you:
keep your arms extended, keep your hands together, keep eyes on the ball, reach out to meet the ball prior to making contact, and do not attempt to catch balls thrown wildly.

17´s
A 17 is a very common conditioning practice . You start behind one of the sidelines. You run to the other sideline counting as 1 then you run back to count as 2. You do this until you reach 17. (Always ending on the opposite side from which you started). To be in very good basketball shape you should be able to do this in under 1 minute.


Build Your Jumping
In order to better your jumping, you need to increase your leg strength and stamina. A great way to do this is by doing a consecutive jumping drill. Begin by jumping as high as you can off both feet. Your hands should be above your head and rotating to help you jump high. As soon as you land, go right back up. Repeat this twenty-five times. Next, jump twenty-five times off your right foot, then twenty-five times off your left. Keep your hands up and go up as quickly as you can after landing. Next, jump twenty-five times bringing your knees to your chest. You can now bring your arms down in order to maintain balance, but continue jumping as quickly as possible. Then jump twenty-five times trying to kick your heals into your rear end. Finally, perform twenty-five Jerry Wests. A Jerry West is a jump in which you bend forward at the waist extending your arms at forty-five degree angles. Try to touch your fingertips to your toes.