Evolution training is designed to help you become a more complete basketball player. It differs from conventional training in that drills often employ static objects, such as cones or markers, to help improve your passing, dribbling, defensive and shooting skills. Even if you are a power forward who doesn't shoot much from the outside, evolution training will force you to improve every aspect of your game.
Types
Evolution training breaks down into several categories. Offensive evolution basketball focuses on boosting offensive rebounding, inside scoring and outside shooting. Drills range from short-range jump shots to fast-break passing drills. Defensive evolution basketball focuses on improving defense, form, technique and endurance. Exercises range from slide drills to help-defense drills. Evolution strength training drills work on improving your on-court strength as well as your inside rebounding skills. Evolution strength training can be performed in a basketball gym or an ordinary fitness facility.
Offensive Training Drill 1
Use this drill to develop an inside hook shot. Stand at the baseline with a basketball in your shooting hand. Place a cone 3 feet in front of the hoop and wait for your coach's whistle. On the whistle, move off the baseline, making sure to keep your back straight and head up. Jump stop in front of the hoop, pivoting your right foot to face the basket. Bring your dominant hand above your head and perform a hook shot. Get your own rebound and perform the drill 15 times in a row. Although this shot is designed for centers and power forwards, it is useful for small players who are trying to prevent their shot from getting blocked. Guards should perform this drill on the move to simulate in-game situations.
Offensive Training Drill 2
This drill can help to improve your long-range jump shot. Dribble from center court to the top of the three-point line. Place five cones around the court to simulate five defensive players. Bend your knees slightly and take a jump shot from the three-point line. Wherever the ball lands, pick it up and dribble to the closest point on the three-point line. Take a three-point shot and repeat the drill, shooting three-pointers from every spot on the court, avoiding the cones at all times. Players often get attached to favorite spots on the court from which they prefer to shoot, limiting their range.This drill can improve shooting by making you take shots from random spots. Although this shot is not ideal for centers and power forwards, who play closer to the basket, this drill will help improve their ability to anticipate long rebounds.
Defensive Training Drill
This drill is designed to help improve your ability to stop offensive players from breaking down your defense and scoring on inside shots. Stand at the top of the three-point line and wait for an offensive player to dribble past you. Sprint to the foul line and face the offensive player. Keep your knees bent and slide in front of the offensive player, making sure he gets no more than 3 feet past the foul line. Each time the offensive player gets past you, do 10 push-ups.
Evolution Conditioning Drill
This drill is designed to develop stamina and endurance that will improve your skill at the end of games. Stand at the baseline and wait for your coach's whistle. On the whistle, sprint from the baseline to the baseline on the other side of the court. Bend your knees and slide along the baseline until you reach the corner of the court. Pivot on your back foot and sprint back down to the end of the court. Perform this drill without stopping for two minutes. As you improve, increase the time limit of the drill. Performing this drill for extended periods of time forces you to maintain concentration and defensive intensity.
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