You want to be a basketball star but you don't know where to get started. Like any other sport, it helps to have some natural talent. But outside of those blessed with exceptional gifts and those born without the ability to dribble and chew gum simultaneously, the right training routine can turn almost anyone into a good basketball player.
Conditioning
Basketball is a fast-paced, often frenzied sport. So while it doesn't require the endurance of, say, sprinting up and down a 100-by-60-yard soccer field for 90 consecutive minutes, stamina remains crucial. In addition to running at least a mile a day, aspiring basketball players often run "suicides." The aptly named drill involves starting at the baseline of the court. You then sprint to the free-throw line and back, to half-court and back, to the far free-throw line and back and, finally, to the other baseline and back. It's a grueling drill, but one that will increase your endurance and quickness --- each of which is vital in basketball.
Weight Training
Even the best basketball players of decades ago were often tall and wispy. That's no longer the case. Today's college or NBA star has bulging biceps, wide shoulders and a stout base.
The most important basketball muscles are in the legs --- when those fatigue, it's virtually impossible to play defense or shoot a jump shot --- so focus on them by regularly doing squat presses. Not every day, though, as that won't allow your muscles to recuperate.
Standard exercises like bench presses, pull-ups, chin-ups and push-ups work, too. Basketball is a physical sport with lots of banging. The stronger man often wins loose balls and rebounds, and the best defenders are usually well-built.
Ball Handling
Coaches value the ball, so those who turn it over to the opponent get to sit alongside the coaches on the bench.
Begin by dribbling up and down the court with your strong hand. Then do the same with your "off" hand. This will feel unnatural and you'll be tempted to dribble with your good hand --- so put a few socks on your good hand to neutralize that temptation.
Next, get pair of glasses, glue some cardboard to the bottom of the rims so you have no downward peripheral vision and practice more. A good player is able to dribble while surveying the whole court, rather than staring at the ball. This also makes you a better passer.
Shooting
There are a few things to keep in mind when training to become a good shooter. Always keep your shooting-side elbow in tight near your body; this provides your aim. Trigger the ball from over your head, keeping your eyes fixed on the rim. Release the ball at the height of your jump.
Keep your shoulders squared to the basket and flick your wrist as your release the ball, aiming for maximum backspin. The latter will soften your shot, causing fewer shots to bounce hard off the iron.
You can never take too many practice jump shots.
Rebounding and Defense
Rebounding and defense are products of effort and sheer will as much as they are technique. Whoever fights hardest for the ball and for position under the hoop wins most of the time.
That said, it helps to have some upper-body power if you want to be a great rebounder. Lat pull-downs are a staple of All-Star center Dwight Howard's workout routine because it's a similar motion to pulling down a rebound, Orlando Magic trainer Joe Rogowski tells "Stack" magazine.
Lateral quickness is most important for defense because you're trying to keep your body in front of speedy ball-handlers. Get a partner and a few tennis balls. As your partner rolls one ball to either side, slide without crossing your feet and tap it back to your partner, then slide back to the starting position and repeat. Stay low to the ground; the "low man" usually wins when it comes to playing defense.
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