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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 the aerobic base. With limited practice time, much basketball 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 Conditioning - Ganon Baker, Damin Altizer.

Warm-up

Conditioning

  • 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
    • baseline to centre and back, baseline to baseline and back
    • baseline to foul line and back, baseline to centre and back
  • Bounding (long strides)

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 footfire, 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-left step up and down the same side, continue, change the lead foot
    • right step up, drive the left knee up then back to the floor, keep the right foot on the box or step down each time (see pdf photos)
    • two-foot jump up, step or jump down the same side
    • lateral step-up - inside foot up, then outside foot, step down on the other side in the same order
    • lateral cross-over - outside foot up, inside foot goes up and over to the other side
  • Leg circuit - 20 lunges, squats, squat jumps, bench step-ups

Plyometrics

Agility

Core strength

Other

Also see Body-weight program, Spurs conditioning (pdfs).up



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