Basketball players compete in a season lasting about six to seven months, but the training program lasts 12 months. Split into three specific phases, a basketball training program is designed to improve strength, power, agility, endurance and basketball skills. The offseason phase lasts about two to three months while the preseason phase lasts three to four months and the in-season phase lasts about six months.
Strength Training
Strength training is one of most important factors to a successful basketball training program. Every phase includes strength training workouts but may differ slightly in the frequency, duration and intensity. The most productive exercises include a combination of total body functional barbell movements such as squats, deadlifts, lunges and Olympic lifts along with functional bodyweight exercises such as pull-ups, pushups and sit-ups. Focus on a full range of motion during every training session and gradually increase the weight based on strength levels.
Camps
Numerous basketball camps have been developed across the nation, and serve as an important component to the year-round training program. Most camps take place during the offseason, or summer, and take place at local high schools, colleges or universities. These training camps commonly feature college or professional players and coaches to instruct the players during drills and games. You can also choose different camps based on ability levels, weaknesses such as shooting or defense, and team or individual camps.
Plyometrics
The average college basketball player can run the 40-yard dash in five seconds and perform the vertical jump test over 70 cm, according to the Sports Fitness Advisor. To improve these skills, plyometrics are added to the year-round training program to improve strength, power, explosiveness and jumping ability. Plyometrics can supplement the strength training workout and should include exercises such as jump rope, box jumps, squat jumps and other jumping exercises.
Drills
Advantage Basketball Camps suggests the main training technique is "drill, drill, drill." This training method uses "muscle memory" through multiple repetitions. Common drills include skill work with ball handling and dribbling, defense or shooting. Agility drills can also be used to improve endurance and stamina along with quickness, coordination and agility. These drills can include shuttle runs or cone drills.
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