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Monday, December 15, 2008

Basketball Training Tips

For most recreational athletes game day is generally the only time they get to play their sport during the week. Unlike organized school or pro sports, usually other commitments take precedence and practicing is not in the cards.

Athletes may shoot around or may play a pick up game here and there, but generally there isn’t time to practice with their team or even to hone their sports.

So for the buy basketball player, here are some easy drills you can do during basketball season to keep you in shape and ready for the next game. Mostly these are conditioning and strengthening routines, so they won’t necessarily help with that outside shot, but will make it so you are in better shape at the end of the game to steal that pass and take it coast to coast for an easy lay-up.

Shuffle Runs

The shuffle run is also called a “Suicide Run” in some parts of the country. Essentially what this will do is get your legs in shape for the constant starting and stopping and redirection of basketball.

Starting on the baseline of a basketball court, sprint to the free throw line, bend down to touch it and sprint back to the baseline. Bend down to touch the baseline and sprint to the half court line. Bend down to touch it and sprint back to the baseline, touching it. Sprint to the opposite free throw line, touch, sprint back. Finally sprint to the other baseline, touch, and sprint back. Rest for 2 to 3 minutes and repeat.

Keep in mind that you should not be stopping anytime during this drill.

Four Corner Drill

This one will help your defensive stamina. Starting on the corner of the baseline, sprint to the other baseline. Upon reaching the opposite corner, shuffle along the baseline to the other corner as you would do defensively. When you reach the corner, sprint to the opposite end and shuffle to the other corner. Rest for one minute and repeat. Try timing yourself and improve your time each round.

Jump Rope

Jumping rope is one of the best conditioning drills you can do to help your hoops game. After jumping rope for some time you will notice that you are jumping quicker off the ground and can grab more rebounds with your quickness.

Wall Passing

Wall passing will help your eye hand coordination and your passing ability. With a ball in your hand, stand facing a wall. As hard as you can throw the ball against the wall using a 2-hand chest pass. You will need to catch the ball on its rebound. As you get better at this drill, reduce the distance from the wall, making sure you throw the ball equally as hard each time.

Bench Jumping

Stand beside a bench sturdy enough to hold you weight that is about a foot off the ground. From a standing position jump onto the bench and then back down. Do this 10-15 before resting.

If practiced regularly, these tips will help you bounce higher and run faster at the end of your games, and could be the determining factor between winning and losing.

Keep sporting!
- Who’s In First

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