Training in basketball requires a major commitment to improving in the offseason. When the regular season is under way, you are concerned with individual game results and match-ups. However, you can work on your ball handling, shooting, defense and physical strength in the offseason with an organized plan and hard work.
Ball handling
This is an area that all players should try to work on to train for the upcoming season. The point guard might be the team's primary ball handler, but everyone benefits when ball handling is improved. A big man playing in the post won't have to give up the ball immediately if he can handle the ball. A small forward who can handle the ball can knife through traffic and get to the basket. Use the five-cones drill to improve dribbling. Set up five cones about four feet apart from each other. Dribble to the right of the first cone, the left of the second cone, the right of the third cone and the left of the fourth. When you get to the fifth cone, go to the right of it. Switch hands every time you go to a different cone.
Defense
When you prepare for a new season, you must make a commitment to defense. Playing defense well involves keeping your body between your opponent and the basket. This requires hard work and hustle. You also need to get stronger so you can pick a defensive spot on the floor and not lose it. Use an offseason weight training program that includes the bench press, arm curls, lunges and the leg press to get stronger and more physical on the court. Use lighter weights and more reps so you can maintain your quickness as well as increase strength. Use the 2-on-1 drill to work on your defensive skills. In this drill, two offensive players will try to score on you. They must pass the ball three times before attempting a shot. Your job is to steal the ball, force a turnover, harass them into a miss or get a rebound. If you can stop your opponents three times out of 10, you are doing a solid defensive job.
Shooting
When you improve your shooting, you can become a confident player who can dominate from time to time. Practice your mid-range jumper so you can become a dependable offensive asset. Go to the right baseline about 18 feet from the hoop and take five shots from there, then take five shots from the right wing at the same distance, five from the top of the key, five from the left wing and five from the left baseline. Do this at the start and finish of practice every day. Record your results and keep track of your progress.
Conditioning
Basketball requires constant movement up and down the court. You have to move at close to top speed when getting back on defense and when attacking on offense. If you are not in top shape, you'll get tired as the game proceeds. Players who are not in the best shape might operate at less than 50 percent effectiveness by the time the game reaches the second half. Do interval sprints to help build cardiovascular conditioning. Start under the baseline and sprint to the near free throw line and back, midcourt and back, the far free throw line and back and the end line and back. Take a one-minute break and repeat the drill. Do this at the start and finish of every practice.
Scrimmaging
Find players with superior skills and more experience to scrimmage against. If you are a high school player, find a game that includes college players. While you might struggle against players who have more moves and are more experienced, this will help you when you get back to your own level. You have to be willing to face the challenge and absorb the occasional beating from more talented players to get better and train properly. This will be a confidence boost once you start to hold your own against these players.
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