Basketball players have to do a lot of work to prepare for a competitive season. Much of the work they must do before the start of the season involves conditioning. Cardiovascular training will help players get up and down the court quicker and do it for longer periods. Weight training will help players get stronger to win the battle for rebounds and loose balls. Players also have to do skill-building drills to improve their overall game.
Cardiovascular Conditioning
Run the baseline drill to build quickness and endurance. Start off under your own basket and sprint to the near free throw line and back. Then sprint from the baseline to midcourt and back followed by a sprint to the far free throw line and back. Finally, sprint from the near baseline to the far baseline and back. Take a 30-second break and repeat the drill. Do one more double-set of this baseline drill before you leave the court.
Strength Training
Lift weights to have more functional strength on the basketball court. Unlike football, you are not necessarily trying to build bulk. Instead, you want to be able to hold your position on the low blocks and gain position when you are going after rebounds. The bench press, arm curls, lunges and dead lifts will help you get stronger. Lunges and dead lifts are especially good for building lower body strength that will help you get and keep position under the boards and also help you jump with more explosiveness.
Ball Handling Drill
Every player needs to be able to handle the ball effectively, regardless of position. While the point guard will have the ball in his hand more than any other player, the shooting guard, the forwards and the center have to be able to handle it effectively to keep the opposing defense from trapping the ball. Start off under the basket with one ball in each hand. Dribble the ball in your dominant hand. As soon as that ball hits the floor, dribble the other ball. Walk to midcourt while dribbling in this manner and then jog to the far baseline once you cross midcourt. From there, jog to midcourt while dribbling both basketballs and then sprint back to the starting point, maintaining control over both basketballs.
Shooting Drill
Start off at the right baseline and take five shots from 18 feet. Move to the right extended foul line and take five more shots. Take five shots from the top of the key, then do the same from the left extended foul line and the left baseline. Do this at the start and finish of every workout session and record your effort and take note of your progress. This should be done five times a week during the offseason.
Defensive Drill
All players have to work on their defense consistently. You can do this by playing 2-on-1 with your teammates. In this drill the defender must stop two offensive players from scoring. The offensive players must pass at least three times before taking a shot. The defender has to force a turnover, block a shot, force a miss or get a rebound to be successful. The lone defender should be successful three times out of every 10 attempts.
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