Conditioning Drills

Posted on 04. Aug, 2010 by admin in Conditioning

Jump Rope: you should incorporate jumping rope as a warm up

• start by going a steady (slow enough that you don’t get tripped up) pace for 1 minute.
• Pick up the pace every 30 seconds.  Go until you can’t possibly do it.
• Repeat this 3 times
• Switch it up, try different variations: jump with one leg, jump side to side, jump back to front, run in place, high jumps, etc.
  For more detailed workouts just search Google, there are thousands of them on the internet.

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Suicides/Line Drills

• Start at the baseline, sprint to the closest free throw line and back.
• Immediately sprint to half court from the baseline and then back again.
• Immediately sprint to the opposite free throw line and back to your initial baseline
• Lastly and immediately, sprint from your initial baseline to the other end of the court and back
• As you can tell this drill is meant for building up endurance. (Log your time to view improvements)

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6 Inches

• Lay on your back with hands behind your head and legs straight out
• Hold your legs out straight and 6 inches off the floor for 30 seconds
• Extend to 45 seconds over time

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High Jump

• Start at the foul line and run up to the basket
• Jump with two hands up and hit the backboard
• Backpedal to the foul line and start again
• Make each jump higher than the last by aiming for a specific spot on the backboard
• If you can not reach the backboard, jump as high as you can.

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Ski Shot

• Using the free throw line, jump(knees tucked up) from side to side over the line
• It should look like you’re downhill skiing
• Do for 30-60 seconds
• Take 2 free throws, and start again
• Repeat for 5 minute workout

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Venture Drill

• Start where the baseline and paint line meet
• Sprint as fast as you can to the sideline that’s even with the fouline
• Pivot direction and sprint to halfcourt
• Slap the court in a defensive stance then continue to shuffle (still in a d-stance) to the side of the court’s sideline (foul line extended)
• Continue to shuffle towards the baseline at the lane line
• Sprint to the nearest sideline
• Back peddle down the sideline to the opposite baseline
• Do this 3 to 5 times continually

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10 in 45- 10 layups in 45 seconds

• Start at halfcourt and dribble as fast as you can for a layup
• Grab the ball and dribble to the other side of halfcourt
• Touch the line with your foot and dribble again for a layup
• Keep repeating until you get 10 layups in (to win you need to do it under 45 seconds)

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Killer rats

• Start at the baseline
• Run and do 10 push-ups at the free throwline, 10 at halfcourt, 10 at the other free throwline, 10 at the baseline.

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51 drill

• Start at the baseline
• Run baseline to baseline as fast as possible 5 times in under 51 seconds

(To add a variation try dribbling baseline to baseline in under 60 seconds)

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GENERAL CONDITIONING

• Push-ups
• Sit -ups
• Pull-ups
• 2 mile run
• Stairs

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