Form training workouts for basketball are designed to improve your overall basketball technique. Since basketball is a game that relies on quick moves and excellent hand-eye coordination, it is important for you to develop proper form in order to maximize efficiency and effectiveness. Form training workouts will improve the way you shoot a basketball as well as the way you position yourself on defense. According to the Mayo Clinic, using proper form during strength training exercises helps reduce your chances of getting injured during a game.
Types
Form training workouts for basketball focus on every element of the game of basketball. As a result, they break down into three basic categories. Offensive form training workouts help you develop proper shooting techniques, dribbling techniques and passing skills. Defensive form training workouts help you develop a correct defensive stance, proper rebounding form and shot blocking positioning. Form training workouts also help you improve your form during strength and weight training exercises.
Offensive Form Training Workout 1
This offensive form training workout will help you improve your free-throw shooting form and technique. Stand with another player on your team behind the free throw line. Take turns shooting free throws. Each free throw that is made gets zero points. Each free throw that is missed gets minus one. If you "swish" a free throw, you get one point. Every time you or your partner gets to minus two you must do five push-ups. If you can get two points, then your partner must do two push-ups. Offering an extra point for a swish gives players incentive to use proper form to shoot the best quality free throw they can.
Offensive Form Training Workout 2
This offensive form training workout will help you with your ballhandling skills as well as your hand-eye coordination. Start at the baseline with a basketball in your strong hand and a tennis ball in the other. On your coach's whistle, start dribbling down the court with the basketball. Once you reach the foul line, start throwing the tennis ball to a player on your team at center court. Throw the ball back and forth to each other while dribbling to the other baseline. Degerstrom explains this drill forces you to keep your head up while dribbling and improves your ability to multitask while dribbling.
Rebounding Form Drill
This rebounding form drill will help you improve your ability to box out other players. Have your entire team form a circle around the free-throw line. Pair up with another player who plays the same position as you and decide who will play offense and who will play defense. On your coach's whistle, attempt to box out the offensive player in your group by shuffling your feet and staying low to the ground. Try to keep him away from the free throw line for five seconds. If he gets to the line he gets a point. Rotate between offense and defense throughout the drill.
Passing Form Drill
This passing form drill will help you improve your chest pass. Stand with a basketball 2 feet in front of a solid wall. Pass the ball against the wall, making sure to throw from your hips and keep your back straight. It is also important to use your legs to get power behind each pass. Try and aim for one target on the wall with your pass. After three passes, step back another two feet. Continue to step away from the wall until it is too far for you to hit the wall on the fly.
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