Impact basketball training is designed for players who want to make drastic improvements to their game. Although impact basketball training covers a wide range of basketball techniques and drills, many of these drills are entirely focused on individual play and are not designed as team drills. As a result, you can go through impact basketball training drills and exercises during off days and after team practice is over.
Types
Impact basketball training covers several categories and types. Offensive impact basketball training is designed to reinvent your offense style and game play. Offensive impact basketball training drills range from five-spot shooting to dribbling lane drills. Defensive impact basketball training breaks down everything from your defensive stance to your defensive position. Defensive drills range from footwork drills to defensive stance drills. Strength training is another type of impact basketball training that helps improve your overall physique and strength. Because impact basketball training is intense and demanding on your body, it is important to protect your joints and muscles from injury. Proper strength training helps develop strong bones that will be less prone to injury, according to the Mayo Clinic.
Offensive Training Drill 1
This offensive impact drill is designed to improve your jump shot's form and technique. Stand at the left wing, with a basketball in your hand. Position your dominant hand at the base of the basketball with your weak hand cupping the side of the ball. Bend your knees and jump directly up into the air. As you hit the highest point of your jump, release your arm and follow through with your dominant hand. Retrieve your rebound and try this shot from the left wing. As you familiarize yourself with this new jump shot, rotate quickly between the two wings to simulate an in-game situation.
Offensive Training Drill 2
This drill is designed to improve your inside dribbling skills and moves. Stand at the top of the key with a basketball. Dribble the ball three times to the right, cross over, and dribble the ball three times to the left. Once you reach the foul line, dribble three more times, but this time dribble the ball between your legs. Do this with both hands, then stop. Take a short jump shot from your new position, and repeat the drill again. As you improve, increase the speed to a point where the entire drill is one fluid motion.
Defensive Drill
The defensive drill is designed to help improve your ability to deflect loose balls. Place three basketballs five feet apart along the three-point line. Stand at the foul line and wait for your coach's whistle. On your coach's whistle, sprint toward the first ball with your arm extended, and deflect the ball toward the back court. Run back to the foul line and go after the second ball in the same way as you did the first. Repeat this for all three balls. As you improve your quickness, start spreading the balls out further and further along the three-point line.
Jumping Drill
This drill is designed to help improve your jumping abilities on both offense and defense. Stand at the foul line and wait for your coach's whistle. On the whistle, sprint toward the hoop and jump as high as you can to touch the backboard. Backpedal to the foul line. Repeat the exercise five times. Try to jump higher each time you attempt the drill. According to Degerstrom, you should always jump with both hands in the air. This increases the difficulty of the drill and promotes good rebounding form.
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