Basketball Training Tips and Techniques
Ideally, training for basketball season starts three weeks before the beginning of the season to build a base of strength and conditioning. For most recreational athletes, this may not be realistic time wise, however, even minor conditioning is better than none at all.
Try to get at least a base level of conditioning in the weeks or months prior to the season.
Focus on strength-training squats, plymetrics, and jumping drills, as well as drills that improve ability to move well on the court.
Helpful On-Court Drills
Place four cones in a square, eight to 10 feet apart. Stand in the center of the square, and have your drill partner point to a cone. Get yourself to the cone, touch it, and return to the center as quickly as you can. Before you're back to the center, your partner should be pointing to the next cone you have to touch. Start with 30 seconds and build to a minute or two. This improves your ability to change direction quickly and awareness of body position.
Place six cones on the court in a zigzag pattern (cones should be about 16 feet apart and at 45 degree angles). Start at the first cone and sprint to the second, then third, fourth, fifth, and sixth. Reverse the pattern and return to the first cone. Repeat for 30 seconds; build up to a minute or two. This gives you practice in quick bursts of speed and shifting direction.
Medicine ball shuffle
Stand at one end of the court facing your partner who is a foot or two away from you. Do a sideways shuffle for the length of the court, passing the medicine ball back and forth. This works your shuffling ability, balance, strength, and ability to stay low.
Individuals should consult a physician before beginning any kind of training or conditioning program.