Basketball Conditioning

17's

A 17 is a very common conditioning practice . You start behind one of the sidelines. You run to the other sideline counting as 1 then you run back to count as 2. You do this until you reach 17. (Always ending on the opposite side from which you started). To be in very good basketball shape you should be able to do this in under 1 minute.

The Four-Step Drill

The four-step drill involves running across the court from sideline to sideline. Start on one sideline and sprint to the other side and back for a total of four sprints. (Going up and back equals two sprints). You should complete this in 15 seconds or less. Rest 30 seconds and then get ready for the second sprint - four times down and back for total of eight sprints. You should complete this in 30 seconds or less. You rest 60 seconds and then get ready for the third set, eight times down and back for a total of 16 sprints. Complete this last set in 60 seconds or less.

Line Jumps

Stand beside any line on the floor. With your feet together, jump forward and backwards over the line, then sideways back and forth (two separate exercises). Repeat for thirty seconds, counting the number of times that you return to the starting point. Try to better yourself every day.

Jump Rope

One of the most important pieces of equipment a basketball player can possess is a jump rope. Daily use of a jump rope will develop stamina, leg strength, agilty and coordination, timing, quickness, and hand-eye coordination. All of these are extremely important to becoming a good ball player.

The Cross court Sprint and Shoot Drill

You will need a passer for the crosscourt sprint and shoot drill. Begin by shooting a jumpshot at the top of the key and then sprint to either side of the court. Now sprint back to the top of the key or elbow to receive a pass and shoot jumpshot. After your jumpshot, sprint to the closest sideline. Now sprint to the opposite sideline and back to the key or elbow to shoot again. Continue the pattern, adding an extra sideline run before the jumpshot each time through until you are crossing the court a total of five times. Finish the drill by shooting five to 10 freethrows. Repeat the sequence two or three times.

The Opposite Hand Layup

The goal of the opposite hand layup is to cross the lane diagonally from one corner of the freethrow line as many times as possible in 60 seconds. Starting from beyond one corner of the freethrow line, dribble diagonally across the lane and perform layups with your dominate hand. Dribble back to the starting position with your dominant hand. Recover for 90 seconds between repetitions.

Build Your Jumping

In order to better your jumping, you need to increase your leg strength and stamina. A great way to do this is by doing a consecutive jumping drill. Begin by jumping as high as you can off both feet. Your hands should be above your head and rotating to help you jump high. As soon as you land, go right back up. Repeat this twenty-five times. Next, jump twenty-five times off your right foot, then twenty-five times off your left. Keep your hands up and go up as quickly as you can after landing. Next, jump twenty-five times bringing your knees to your chest. You can now bring your arms down in order to maintain balance, but continue jumping as quickly as possible. Then jump twenty-five times trying to kick your heals into your rear end. Finally, perform twenty-five Jerry Wests. A Jerry West is a jump in which you bend forward at the waist extending your arms at forty-five degree angles. Try to touch your fingertips to your toes.

The 55-Second Drill

You will need a passer for the 55-second drill. Starting on the right wing, shoot as many shots as possible in 55 seconds off of a pass. You must move seven to 10 feet side to side after each shot. At 55 seconds, shoot five to 10 freethrows and move to the center area of the court. Repeat the process and then move to the left wing area of the court. Repeat the drill again.

Suicides

Suicide drills involves acceleration, deceleration and change of direction. Start on one baseline, sprint to the nearest freethrow line and back. Sprint to the half court and back, sprint to the far free throw line and back, and finally to the far baseline and back. At the end of each sprint, your foot must touch the line before you turn and sprint to the next line. Running time should be 30 seconds or less with 90 seconds of recovery time between repetitions.

The Four-Corner Drill

The goal of the four-corner drill is to perform it in the shortest amount of time possible. Start in one corner of the court and sprint to the opposite baseline. Now, slide as you would when you are on defense against another player to the corner. Back pedal to the starting baseline and finish by sliding across the starting baseline. Do not cross your feet when you slide. Be sure you are facing down court during the entire drill. Recover for 90 seconds between repetitions.

Four Squares

Find a place on the floor where two line intersect. These create four areas that are numbered one through four. Jump 1-2-3-4, then 4-3-2-1. Count the number of times you return to square #1 in thirty seconds. Try to better yourself every day.

The 300-Yard Shuffle

The 300-yard shuffle is based on the distance of a regulation basketball court. You begin by starting behind the baseline and sprint to the opposite freethrow line. Touch the freethrow line with your foot and sprint back to the baseline. A total of six trips up and back completes 300 yards. Rest for five minutes and repeat the drill.

Wall Sits

A great exercise for increasing the strength and stamina needed in the legs for defense is wall sits. Take a position as if you were sitting in a chair with your back flat against a wall but with nothing underneath you to support your weight. Gradually build up the amount of time that you can do this.

Bench Jumping

Either face a bench that is about one and a half feet high or stand beside it. You can either jump over and back or sideways. Feet should be kept together. Go for thirty seconds and count the number of times that you return to the starting point. Attempt to increase the number every day.

Lane Shuffle

The lane shuffle is a progressive drill that is outstanding for developing body control and coordination. You shuffle across the foul lane from one line to the other, first touching the line with your outside hand, the second time touching the line with the inside hand forcing a crossover step, then, the third time, touching the line with both hands. The drill can be run for a set time period with players counting the number of times they touch the lines.