Basketball training and conditioning programs help you prepare physically for the rigorous season that lies ahead. Even if you are not engaged in a competitive basketball league, basketball training and conditioning programs can improve your overall physical fitness and health. From proper stretching techniques to intense suicide drills, basketball training and conditioning will help you get into good shape. According to the Mayo Clinic, regular exercise and conditioning helps build up your overall energy and endurance levels.
Types
Basketball training and conditioning programs can be tailored toward improving specific parts of your game, or to satisfy a more general workout. Some conditioning programs will improve your upper-body strength, using a series of free weights and bench press exercises to achieve satisfactory results. Other conditioning programs focus on improving your quickness and agility. Most of these drills involve short sprints and quick passes, usually with the aid of another player on your team.
Time Frame
Basketball conditioning programs are often run during the offseason. The reason being that you want to preserve your strength and endurance during the season itself. Intensive running workouts and stretching exercises are usually performed during the offseason and on off days. During the regular season, you will reduce your conditioning program to about 50 percent of what it was during the offseason. This way you will keep in good shape without overusing your body. The Mayo Clinic emphasizes that improper techniques during conditioning can lead to overuse injuries.
Better Body Conditioning
This conditioning drill consists of two stations that you will rotate between. Focusing on the core of your body, tighten your abs and do 50 crunches in a row. Make sure to support your head and neck with both hands as your perform these crunches. After 50 crunches, run 30 feet to station two. Station two consists of a step that you will place one foot on and one foot on the ground. Switch your feet as quickly as possible for one minute or for as long as you can go.
Transition Conditioning Drill
With a partner, line up across from each other on the baseline. On the coach's whistle, pass the ball back and forth to each other while moving laterally toward the other baseline. Make sure the passes are chest high and crisp. Perform this drill until you reach the end of the court. According to Coaches Clipboard, this drill helps with your conditioning as well as your ability to make passes during a transition fast break.
Suicide Conditioning Drill
Line up at the baseline with the other players on your team, making sure your front foot is touching the baseline and your back foot is out of bounds. On your coach's whistle, sprint toward the foul line and touch it with your hand. Sprint back to the baseline and touch it with your hand. From here, sprint toward center court and touch that line with your hand. Repeat this drill for each line on the court until you have reached the end of the court. This conditioning drill helps improve quickness, agility and strength.
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