Basketball workouts and training depend entirely on your position and style of play. If you are a shooting or point guard, your training will focus on outside shooting and ball movement. If you are a forward or center you will be developing your low post game. Although some basketball workouts and training focus on improving individual ability, others focus on building team chemistry and fluidity. Basketball workouts and training range from long-distance jogging to on-court shooting drills.
Types
Basketball workouts and training break down into several different types. Offensive basketball workouts focus on improving your shooting, dribbling and passing. In addition, offensive basketball workouts work on improving hook shots and footwork for forwards and centers. Defensive basketball workouts and training focus on improving defensive formations and individual technique. Some defensive drills include slide steps and zone chair drills. Stamina training is another part of basketball workouts that will help you improve your endurance during games.
Offensive Basketball Workout 1
This offensive basketball work out will help improve your offensive quickness and three-point shooting. Place three chairs along the three-point line. Stand at center court and wait for your coach's whistle. On your coach's whistle, dribble down to the first chair on the right side of the three-point line. Perform a cross-over dribble in front of the first chair and continue dribbling forward. Perform a cross-over dribble in the opposite direction to pass the next chair. As you approach the final chair, jump stop and rotate your body to face the basket. Take a three-point shot and get your own rebound.
Offensive Basketball Workout 2
This offensive drill will help improve your low post scoring and footwork. Grab a basketball and stand at the free-throw line. To begin the drill, dribble three steps toward the basket and pivot on your back foot. With your back facing the hoop, rotate on your strong foot and jump to perform a low-post jump shot. After each shot, rotate the way in which you pivot on your back foot to improve your weak as well as strong hand shot. For added difficulty, bring a teammate out to guard you during this drill.
Defensive Basketball Workout
This defensive work out is designed to help improve your defensive slide as well as your sprinting ability. Place four cones out on the court. A cone should be placed at the tops of each key on the court as well as both ends of the half court line. On your coach's whistle, defensive slide toward the first cone located at the top of the key. From here, pivot on your dominant leg and sprint toward the first center court cone. Pivot again and slide to the top of the next key. From here, pivot again and sprint toward the second corner of the half court line. Slide back to the first cone located at the top of the key and finish the drill by jump stopping and touching the backboard. According to The Coach's Clipboard, you can add a ball handler to this drill to increase the difficulty.
Basketball Training Drill
This training drill is designed to improve your endurance and stamina during games as well as your passing skills. Grab a partner and stand two feet apart along the baseline with a medicine ball. On your coach's whistle, start passing the medicine ball back and forth to each other while sliding down the court. Make sure to keep your back straight and your passes aimed at the chest of your partner. Continue passing until you reach the end of the court. To increase speed, have your coach set a time limit for this drill.
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