To play competitive basketball, players have to understand all the requirements of the game. Players must know how to handle the ball, how to shoot accurately and they are required to play tough defense. Because the game requires players to run up and down the court from start to finish, participants must be in outstanding cardiovascular condition.
Conditioning
It all starts with a player's overall conditioning level. To run up and down the court and maintain a high level of play, a player must do cardio and strength-building exercises. Running baseline sprints will help a player raise his conditioning level. Start off at the baseline and sprint to the near free throw line and back, midcourt and back, the far free throw line and back, and then the far baseline and back. Do this at least twice every time you go to the court. Weight training exercises such as the bench press, arm curls, the leg press and lunges will help you get stronger to win the battle for rebounds and other loose balls.
Dribbling Skills
Set up five chairs in line on the right side of the court and five more in the same manner on the left side. Bring the ball downcourt and cut to the chairs on the right side of the court. Dribble to the right of the first chair, the left of the second chair, the right of the third chair and then continue on in that manner. Run to the other side of the court and go through those chairs in a similar manner and then speed dribble back to the starting point. Pass the ball to the next player in line.
Shooting Drills
Go to the floor with a rack of basketballs. Start off at the right baseline about 18 feet away from the rim. Take 10 jump shots from that spot. Move to the right wing and take 10 more shots. Then go to the head of the key, the left wing and then the left base line. Do this at the start and finish of every practice. Record your results so you know how you are progressing.
Defensive Drills
Players can compete in basketball without being superstars. Some players are poor shooters, others struggle when it comes to ball handling and some players may have a difficult time when asked to get a rebound. However, all players must play tough defense. The rule of thumb is to stay between your man and the ball. To play good defense, do the 2-on-1 drill. In this drill, you will be asked to stop two offensive players. The offensive players must complete three passes before attempting a shot. You must force a turnover, a poor pass, block a shot, force a miss or get a rebound. A defensive player who is successful on three of 10 drills is playing strong defense.
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