Basketball players are constantly looking for a way to gain an advantage over their opponents. For many years, players concentrated on skill development, figuring that if they learned to shoot better, dribble with more precision and play more effective defense, then they would be stronger on the court. However, players have learned that by improving their physical conditioning, they could improve their overall athletic ability by jumping higher and running faster.
Step 1
Tap the basketball off the backboard 10 straight times. Do this by tossing the ball off the backboard and then jumping up to tap it off the board. After you come down, leap up again so you can tap the ball off the board again. Do this 10 straight times, take a 30-second break and repeat the set. This will build explosive jumping ability in your calf muscles.
Step 2
Run the baseline drill to build your stamina, which will help you run faster in the fourth quarter when the game is on the line. Start off at the near baseline and run to the foul line and back. Then run to midcourt and back to the baseline. Once you return to the baseline, run to the far free throw line and then return. Finally run to the far baseline and back. Take a two-minute break and repeat this grueling drill that will give you more speed at the end of the game.
Step 3
Wear jump soles to increase your speed. Jump soles attach to the front of your athletic shoes and build up strength in your lower leg. By wearing the jump soles for 30 minutes at a time, you will get stronger and improve your leaping ability and your speed. One drill to do while wearing jump soles is to sprint for 10 yards, followed by walking 10 yards. Do this until you have run four 10-yard sprints and walked four times. Wear your jump soles four times per week when training for basketball season.
Step 4
Run up hill while training to build explosive power that will help you run faster and jump higher. By pushing your body to run uphill, you will build up your glutes, hamstrings, calf muscles and core muscles. If you can run uphill for 200 yards three times in one workout, you will notice an increase in your speed and leaping ability.
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