Playing basketball is a fine cardiovascular workout for many people who want to improve their conditioning. However, when basketball players want to improve their conditioning level so they can be faster and more agile on the court, they go through workouts and drills to become more effective at their sport.
Super Shuttle Drill
The super shuttle drill exercise will help players with their overall agility on the court and help them move with greater quickness. Start off under the near basket and shuffle backward to the right corner of the free throw line. Sprint backward to the baseline and then sidestep to the starting position where you will jump up and touch the backboard. Then shuffle back to the left corner of the free throw line before sprinting forward to the baseline. Sidestep to the starting position and then jump up and touch the backboard again. Do this four to six times.
Sprint Shuttle
Build endurance by doing the sprint shuttle, also known as baselines. Start off under the near basket and sprint to the free throw line. Sprint back to the baseline. Then sprint to midcourt and back, the far free throw line and back, and finally from the baseline to the far baseline. Take a 30-second break and do one more set.
Two-Ball Drill
Start off under the rim with basketballs in each hand. Dribble the ball in your dominant hand, and as soon as you hear it hit the ground, dribble the other ball as well. Jog to halfcourt while dribbling both balls. Pick up the pace and go at threee-quarter speed to the endline. Reverse field and run while dribbling both balls at full speed. Do this drill two times.
Weave In, Weave Out
Start off at midcourt and set up cones on a diagonal pattern going from left to right and right to left. On the coaches whistle, do a backward shuffle to the right of the first cone and then go to the left of the second, right of the third and continue on in this manner. This will emphasize defensive quickness. Make sure you are on the balls of your feet and your arms are out in a defensive posture.
Quick Jump
To build leg strength so you can move quickly and easily on the court, get under the backboard and jump as high as you can. Slap the backboard with either palm at the height of your jump. As you come down, gather yourself by going into a deep crouch and jump up immediately. Do this 10 times, take a 30-second break and repeat this drill twice. It will not only improve your ability to jump quickly -- for loose balls and rebounds -- and it will also help you develop a quick first step and give you the speed to break away from defenders.
Member Comments