Basketball Conditioning

Conditioning helps your heart adapt to the game much quickly and make you less tired during the game. This could be tough in the beginning, however, if you do it right, you will see great improvements in concentration and endurance during game play. Lesser-conditioned players fatigue sooner, which negatively affects performance, resulting in slow defense, poor shooting and execution of plays.

Off-Season Conditioning

Conditioning for basketball should be more than just playing basketball. For the off-season conditioning program, it should start off with strides and sprints training, then finish with basketball-specific conditioning drills on the court to prepare you physically for the demands off a long, intense season.

However, you may need to adjust the program to prevent possible over-straining if you play other sports.

Preseason Conditioning

Preseason is the time between the first practice in the fall and the first game. This is the time when you fine-tunes conditioning with quality practices and the addition of more basketball-specific drills. Players who follow off-season program will go into the preseason in great shape.

In-Season Conditioning

During the season, majority of the conditioning comes from practices and games. If the practices include doing intense all out drills, running up and down the court, and training defensive work for 1 hour plus and above, you probably don't need extra conditioning.

Choose from the on-court conditioning drills or use other shooting, passing and dribbling drills to sharpen or maintain in great shape.

Postseason

The time immediately after the season and before the off-season is the postseason. During these period, players should stay fit by playing other sports or doing some general fitness activities, by working out in the beginning phase of the strength training program, or by playing some pickup basketball games.

Basic Conditioning Drills

Suicides

1. Start behind the baseline.
2. Sprint to the near free-throw line and sprint back to the baseline.
3. Sprint to half court and sprint back to the baseline.
4. Sprint to the far free-throw line and back to the baseline.
5. Finish with a sprint to the far baseline and sprint back to the starting baseline.

Note: *Sprint in a straight line.

Full-Court Zigzag Sprint Dribble

This sprint dribbling conditioning drill uses both hands and changes of direction.

1. Start behind the baseline at the right outside the edge of the free throw lane, holding a basketball.
2. Sprint dribble with your left hand to the left corner of the free-throw line .
3. Switch the dribble to your right hand and dribble to the right outside the edge of the center jump circle.
4. Switch the dribble back to your left hand and dribble to the front left corner of the far free-throw line.
5. Switch the dribble back to your right hand and dribble to the right baseline corner of the free-throw lane.
6. Turn around and repeat the same sequence coming back, starting with a right hand dribble.

*One repetition is 1 length of the court. Repeat it for about 4 to 6 repetitions. You may add a right and left hand layup at each side of the basket.

Half-Court Sprint, Elbow Jump Shot

This sprint, jump shot conditioning drill requires two players and a basketball. One is the passer plus rebounder and the other is the sprinter plus shooter.

1. The shooter/sprinter starts at the half-court in the center jump circle.
2. The passer/rebounder is in the lane near the basket with the ball, facing the shooter.
3. The shooter/sprinter sprints toward the left elbow of the free-throw line.
4. The passer/rebounder delivers a bounce pass to the shooter/sprinter.
5. The shooter/sprinter takes a jump shot.
6. After the shot, the shooter/sprinter sprints back to the half-court starting point.
7. The passer/rebounder rebounds the ball for the next pass.
8. The shooter/sprinter touches the half-court and immediately sprints back toward the right elbow of the free-throw line and receive the ball from the passer/rebounder.
9. The shooter/sprinter take a jump shot again.

*Repeat the same left elbow, right elbow sequence for a total of 10 shots, 5 from each elbow.

Things To Take Note

1. Always remember to do a light warm-up and to stretch first before any exercise session.
2. Begin your conditioning program by exercising lightly for 30 minutes to 1 hour. Slowly increase the time each day for 6 to 8 weeks to reach top condition.
3. Do not exercise or practice basketball for more than 90 minutes for each session. Key to conditioning: Physical intensity and concentration.
4. Select exercise for flexibility and strength. Add relaxation techniques.
5. Exercise to the full capacity of your body's limit.