Basketball challenges players to remain poised during games despite physical and mental exhaustion. To play well, your body must be ready. The following cardiovascular drills can help your players achieve optimal performance, while improving their endurance, speed and agility.
Building Endurance
According to the staff of Basketball Manitoba, endurance is crucial for basketball success. Doing a long series of running drills, with little or no rest in between, is a great way to push your players to their limits. Drills should be easy to master and should use the full court. Using the scoreboard to time each drill keeps your players on task and focused on their performance. Full-court scrimmages a few times a week also help your players practice plays and defensive strategies in game-like situations.
Building Speed
Speed is a key element of basketball success. Drills to develop speed include sprints eed changing sprints and direction changing sprints. Players use three speeds in speed changing sprints: a moderate jog, a quick run and an all-out sprint. Players line up along one baseline. The coach yells out one of the three numbers, and players begin running towards the opposite baseline. Players run back and forth, changing their speed when the coach shouts another number. At the opposite end of the court, players touch the baseline and begin running back. For direction changing sprints, players begin at one baseline, sprinting forward toward the opposite baseline. At the whistle, players change directions, running backward toward the original baseline.
Building Agility
Players with well-developed agility skills will be great defenders. Various drills can improve agility; a simple one is called the line jump. Lining up along one sideline with their feet on the left side of the line, players should face one of the baskets. The coach blows the whistle, and players should jump side to side over the line, using both feet. The jumps should be low and fast. Run this drill for 30 seconds, and then allow players 30 seconds rest. Repeat the interval at least six times. To make it more challenging, increase the working interval or shorten the rest period.
Misconceptions
Many athletes focus on perfecting their shots--or even their dunks--before considering developing their fitness. Without a solid cardiovascular base, even players with perfect shooting form will lose control and focus as the game progresses. Cardiovascular training can be uncomfortable, but this discomfort is the true cause of improvements in players' endurance, speed and agility.
Benefits
Developing a strong cardiovascular base allows players to play longer, harder and better in games that really count. When the final game of the season is tied up in the second overtime, the team with better fitness is more likely to win. If you want to win games, you have to be in better shape than your opponents.
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