Basketball appears to be a simple sport. But to squeeze every ounce of skill from your potential, you'll need to get serious. That means regular training sessions aimed at physical conditioning as well as basketball fundamentals. Design a weekly schedule that hones each of the sport's most important facets.
Conditioning
Basketball is a fast-paced and physical sport. Your skills will go a long way, but when all things are equal, the player in better physical condition often wins. Run for distance and speed, alternating between jogging a few miles one day and doing sets of sprints the next. Add some weightlifting to your routine, focusing on the upper body -- bench presses, curls and lat pulldowns will work -- as well as your legs. Leg presses, squats and calf raises all strengthen your lower body, which is vital in a sport that requires so much running and jumping.
Shooting
You can't win if you can't put the ball in the basket. Practice your shot daily if possible, alternating between a variety of different types of shots. Start in close to the basket, shooting layups with each hand. Then back up a bit and hone your midrange jumper from 10 to 15 feet out before moving out to three-point range. Focus on maintaining consistent form, keeping your shooting-side elbow aimed at the basket and your release coming from above your head. Failure to do either can often cause your shot to stray wide or fall short.
Ball Handling
Everyone loses his grip sometimes, but you need to limit turnovers as much as possible. So tighten your handle on the ball. If your dribbling skills are weak, start by dribbling in place, switching from side to side. If your off-hand is your weakness, put a sock on your dominant hand as a reminder to use only the other one. Once your ball-handling skills have improved, try dribbling in place with both hands simultaneously, and then doing so while jogging up the court.
Defense and Rebounding
Playing defense and rebounding aren't as glamorous as shooting, but they're equally important in becoming a good basketball player. Get a partner and play one on one, with a rule that no jumpshots are allowed so your partner will be attempting to drive past you every time. Focus on sliding your feet quickly and staying in front of her, but don't ever cross your feet. For rebounding, get a third partner and have him shoot the ball while you grapple for rebounding position with the other player. Focus on keeping a low center of gravity, bending at the knees and using your lower body to force your opponent out of prime rebounding position, a few feet in front of the rim. Work on head fakes and spin moves to send your opponent in the wrong direction.
Member Comments