I went out and spoke to my team when developing this post topic. I wanted to get the insight of my players to see how they felt in regards to truely benefiting from our practices and training. With the help of my team we came up with the following information to assist others in truely benefiting from performing both fun and difficult basketball drills.
To really see gains in your basketball abilities, the right basketball drills and training is critical. There are not many sports in which you need to maintain tons of high levels of energy for long periods of time. Basketball requires a lot of stamina and endurance. It is important to focus on that mere fact when you practice and train. If you lack stamina and endurance, you will not have a chance when your faced with a challenging game. Increasing your endurance and stamina has to be a goal when training for basketball. In order to build or strengthen these abilities, their are a variety of aerobic exercises that can be performed such as running or riding a bike. Even if you only play basketball during a regular season you need to continue with your aerobic exercises through the year. Performing these exercises often and regularly helps condition your body and keeps your muscle memory as well as builds upon your basketball strengths.
Besides staying in shape with just aerobics, another important part of basketball conditioning is building on your overall strength. It is important to have both upper and lower body stength if you want to be on the top of your basketball game. Both your arms and legs need to be ready for various kinds of movement in the game of basketball. If your goal is to truely improve your vertical leap, it is going to take a lot of leg stength and determination. Performing many types of weight training exercises throughout the week is essential for basketball conditioning. Weight and strength exercises help to keep your muscles healthy and less prone to injury. These conditioning exercises also help you remain competitive on the court.
Another important and less thought about aspect is maintaining a regular schedule for your training. By doing this you are building a habit and are more likely to practice consistently. Players that only train when they feel like it, or when they have some spare time find it difficult to build the type of regular schedule they really require to remain in great shape. It is simple to stick to your training if you are aware of what you are supposed to be doing at a specific time. You should always make it a priority to train when you have it scheduled unless you are sick. By remaining consistent with your training is almost as important as the types of basketball drills and excercies that you perform.
In closing, my team all agreed that you need to take your basketball drills and training seriously in order to excel and grow in the game of basketball. Having natural talent in basketball is great, but it will only get you so far. It is important to work on your agility and endurance, as well as focus on weight and strength training to really improve your abilities. Focus on your training schedule and make it a point to follow it daily to keep yourself conditioned and building your skills.
Being a strong defender is going to make you a better all around player. It is true when people say that the best offense is a good defense as your goal when playing basketball is not just to score for your team. Your goal should be to prevent your opponent from scoring while helping your team put up some points. Today we will be covering a couple of fun basketball drills that will help you build up your defensive skills on the court.
React Defensive Drill
This is a fun basketball drill that helps in improving agility, quickness, and defensive skill. Begin by pairing up with a teammate.
Begin in a strong defensive stance. Either another teammate or your coach needs to stand in front to give hand signals for you to respond to:
- Down – You as a defender bend down to hit the floor with both hands. When you hit the floor, loudly yell defense, then begin to sprint in place until the next signal is called.
- Up – You as a defender stand up with both of your hands high in the air as if reaching up for a rebound coming down from the basket.
- Right – You as a defender slides to the right at a fourty five degree angle until the next sign is given. If the next sign is a slide to the left, you need to perform a drop step to change your direction prior to sliding.
- Left – You as a defender slides to the left at a fourty five degree angle until the next sign is given. If the next sign is a slide to the right, you need to perform a drop step to change your direction prior to sliding.
Perform this drill for ten full minutes to gain both speed and defensive skill.
Deny The Pass
In this drill, you will learn how to prevent the offense from passing the ball to another player. This drill works best in groups of three players. Two of the players will be on the offense, and the third will be on defense.
To begin, one of the offensive players begins at half court with the basketball. The second offensive player begins standing on the side of the free throw line. The defensive player begins in a good defensive position near the offensive player without the basketball.
The offensive player who does not have the ball needs to work to get open. The defender needs to react by moving with the player to remove the passing lane. The player on offense only has five seconds to get free as the first player with the ball will pass the ball within that time. If by chance the offensive player recieves the pass, the defender needs to go one on one with the offensive player and attempt to prevent them from scoring.
When running this drill, each player will switch up the roles after each pass in. Ensure that you perform this drill at least five times in each position.
Checkout the video below for more information on how you can work on denying the pass.
Speed on the court is extremely important in the game of basketball. Not everyone who plays the game is lucky enough to be born with genes that will make them sprout up to over six feet tall. Having speed on the court will help anyone, large or small really move whether on offense or defense. Today we will cover two drills that will greatly improve your speed and agility.
In this drill, you will setup a box using cones on the ground. Seperate the cones approximately five years from each other. This drill can be done alone, but it works better with three to four people. If you are working with a group of people, each person should start at a cone and you move clockwise as quickly as possible. When multiple people are involved, you can turn this drill into a competition, with each persons goal being to tag out the other people. This requires each person to move as quick as possible to tag the individuals infront of them, while those individuals are moving quickly to avoid being tagged. The winner is the last person standing. You will perform this drill until someone wins.
If doing this drill alone, perform the rotations around the box for five minutes. If you begin to get dizzy, take a break and clear your head. Your goal is to get comfortable with doing this for at least five minutes each day.
Agility Cone Drill
In this exercise, you will utilize the same cones. Feel free to spread them back further so you have more room to run. This drill will help improve your speed, agility, and balance. For this drill, you should have one other person with you directing you to one of the four cones. You want to start in the center of the four cones, and have your partner yell or point to a cone. Once your cone has been identified you are to move as quickly as possible to the cone. Once you touch the cone, your partner should signal you to the next cone. Continue to move as quickly as possible to each of the cones your partner identifies. Feel free to add in different movements such as crossovers, sprints, or shuffles as you move between the cones. Perform this drill for approximately five minutes and then switch with your partner. If you do not have a partner for this drill then it is up to you to choose which cones to move to. Try and randomly move to each cone utilizing different movements for a period of five minutes.
Check the video out below for more information on how to perform this drill.
Utilizing these drills will really help you improve your speed, agility and balance when playing basketball. You’ll become a better all around player as speed and agility help in both offense and defense.
This is another drill that will really build on your speed, agility, and balance on the court. To perform this basketball drill, you will want three cones. Place each cone approximately two to three large steps away from each other.
Start in a balanced position facing forward behind the middle cone, push off the floor with your left foot laterally and move either to the right cone. Quickly push off of your right foot to move back to the center cone, and again push off your right foot and move to the left cone. Push off of your left foot and return to the center cone. At minimum perform this drill for five sets at one minute per set.
As you progress with this drill, you will want to change it up a little to include cross over movements with your legs. Instead of moving your feet in a lateral motion, you will cross over your feet when moving between the cones.
Check this video out for a clear explanation of this basketball drill.