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clear.gifConditioning

Key physical skills are stamina, speed, agility, and strength (see Try-outs - NBA combine, Physical testing, Kris Treat physical evaluation).

Off-season development is a must for serious players, especially an endurance base. Practice time is limited during the season, but a lot of conditioning can be done with a ball, e.g., passing, fast break, dribbling, 1 on 1. Defensive footwork drills combine conditioning with skill development, e.g., lane slides, slide and run, fullcourt zig-zag, X closeouts, as do quick backboard tips or rebounds (see Tipping, 5star quick bounce). Sprints (anaerobic training), wall jumps, squat jumps, tuck jumps and push-ups can be used as consequences, e.g. winners of a drill run one up-and-back, losers do two.

See

Warm-up

Stamina

  • On-court conditioning drills (pdf), e.g. suicides, 17's, 9's, lane slides, wall run, 300-yard shuttle)
  • Interval - sprint baseline to baseline, jog it 1-2-3 times, repeat for 3-7 sprints total
  • Half suicide options
    • baseline to centre and back, baseline to baseline and back
    • baseline to foul line and back, baseline to centre and back
  • Bounding (long strides)
  • See YouTube videos

Speed

The goal for speed training is short bursts (7-10 seconds) and longer recovery.

Legs / hips

  • Duke speed skate, Hip exercises
  • Wall sits
    • regular (option - hold a ball out front)
    • lateral (Duke) - all weight on the outside leg
  • Squats
    • with forward pivots
    • John Calipari - chin a 6-lb medicine ball, squat and hold, alternate with foot-fire, jump from squat, rock from side to side (feet wide)
  • Squat (power) jumps
    • in place, forward, or forward broad jump
    • hold the landing, rebound and hold, or jump continuously
  • Lunges
    • walking, forwards and backwards
    • stationary - lunge, step back, alternate feet
  • Lateral bounding (Duke) - bounding to the left as far as possible leading with the left foot, repeat going right
  • Piggy-back walking, jogging, squats
  • Bench or box step-ups
    • Right foot on the box, step up then step down with the left foot, continue, switch feet. Progression - drive the left knee up then back to the floor, the left foot does not step on the box (see pdf photos).
    • Both feet step up and down,
      • lead with the right foot (R-L step up, R-L step down), continue, then the left foot leads,
      • alternating lead foot - R-L up, L-R down, L-R up, R-L down.
    • Lateral step-up
      • Step up with the inside then outside foot, step down the same side outside-inside, continue, change the inside foot (180 turn).
      • Inside foot on the box, step up then step down with the outside foot. Progression - drive the outside knee up then back down to the floor.
  • Bench or box jumps
    • Two-foot jump up, jump or step down the same side.
  • Leg circuit - 20 lunges, squats, squat jumps, bench step-ups
  • See YouTube videos - Burpees for beginners, Lunges for beginners, 7 different lunges, 4-minute leg toning, 5 butt exercises.up

Plyometrics

Agility

Core strength

Push-ups

Vertical

See At-Home Training for a training progression, also Body-weight program (pdf).up


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