Intense basketball training is often reserved for players looking to make it to the top levels of professional basketball. With this in mind, every aspect of your game must be worked on with great detail and care. Intense dribbling drills with both hands and fade-away jump shot drills are just some of the difficult basketball drills you must master during an intense basketball training session. In addition to on-court drills, intense basketball training requires a commitment from you to develop your strength and agility through endurance training and weightlifting.
Types
Intense basketball training breaks down into a few unique categories. Speed and agility training are types of intense basketball training that work on improving your coordination as well as your speed from baseline to baseline.
Speed and agility drills range from line sprints to quick jumping drills. Strength training is a type of intense basketball training that focuses on developing your rebounding strength as well as your low-post moves. Outside shot training is another type of intense basketball training that helps develop your 3-point shot and perimeter shooting.
Time Frame
If you are looking to get to a high level of basketball competition, you are going to have to engage in intense basketball training year-round. Despite this, your workouts should be staggered in such a way that you give your muscles time to recuperate and heal from intense workouts and strength training exercises.
Conditioning should be performed five days a week, both as a warm-up and for cardiovascular benefits. Strength training should be limited to three days a week, and shooting, dribbling and rebounding drills should be rotated through five days a week.
Prevention/Solution
Although intense basketball training will help get your game to a high level of performance, there are some potential risks involved in pushing your body to the limit.
Keeping properly hydrated during basketball drills and conditioning drills is crucial to both your energy level and your bodies well-being. According to The Mayo Clinic, you should closely monitor your water loss while training. Avoid dehydration by not training in hot and humid weather and make sure to always have a water bottle handy.
Intense Basketball Training Drill 1
This intense basketball drill will help you develop your shot from every part of the basketball court. Place markers on 10 unique spots on the court. Make sure that each side of the court has five markers.
Stand at the baseline with a basketball and pass the ball to yourself at the first marker. Pivot your foot and face the basket for a jump shot. If you miss the shot, get your own rebound and put the ball back into the hoop. Run to the next marker on the court and square up for a jump shot. Repeat this for all 10 points.
As you improve, try to give yourself a time limit for this drill in order to improve shot quickness.
Intense Basketball Training Drill 2
This intense basketball drill will help you penetrate to the rim and work on your inside scoring.
Place three cones on the court, two on the elbows and one in the center of the court. Dribble toward the first cone and perform a cross-over spin move toward the second cone. Do a behind the back dribble past the second cone toward the third cone. Spin around the third cone and drive hard to the hole for a layup.
According to Degerstrom, you should repeat this drill from the other side of the court to improve your weak-hand shooting and dribbling skills.
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