The game of basketball entails speed, agility, technique and aggression. In addition to conditioning and strength training, it's also important to incorporate drills that work on the dynamics of a well-rounded basketball player. Whether you train in a team environment or hit the courts alone, drills that can be completed in as little as five minutes can help you improve your game.
One on Me
The One on Me drill is designed to help basketball players improve their shooting game. This effective drill can be performed with just one person for a useful conditioning workout. The goal is to quickly shoot and rebound the ball as if you were actually playing in a game. Each time you make a shot, you gain one point. For every time you miss a shot, you separately count two points. The goal is to reach 10 points in the quickest amount of time. You want to reach 10 points for making a shot before reaching 10 points for missing a shot. If you succeed, you win.
Tip Drill
The Tip Drill helps basketball athletes improve their shot blocks. This drill can be performed with one person and requires a great deal of concentration. In general, the proper technique for blocking a shot is to jump up with arms straight up in the air. Use the hand closest to the ball versus chasing the ball. iHoops.com notes that if you can't block a shot in one step, let the shot go. This Tip Drill simulates the same technique used against the opponent. Start dribbling the ball with either your right or left hand. Keeping one arm straight in the air, jump up and dribble simultaneously for 30 seconds. Switch to the other hand and repeat for an additional 30 seconds. Try alternating between right and left hand dribbling for more of a challenge. Complete each set for 30 seconds or 10 reps.
Diamond Drill
The Diamond Drill is a widely used agility defensive drill. This drill can be worked with three players or just one. Use half the court to place four cones strategically to form a diamond. The first cone should be placed directly under the goal. Place the second cone at half court down the middle. The third cone should be placed perpendicular to the second cone; the fourth cone will be parallel to the third cone. Start at the cone underneath the goal. Sprint to half court and then side shuffle to the right toward the second cone, remaining low with your arms out. Perform a defensive drop step and quickly shuffle to the left back to the start. Lean slightly forward to quickly backpedal to half court at the second cone. Quickly shuffle to the right, perform a drop step and shuffle to the left back toward start.
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