How do you get in shape for basketball

How to Get Back into Basketball Shape in Only 1 Week

Holidays are the perfect time to rest, to eat and drink, and to get out of shape. All of this is really just not a bad thing to do unless you are an athlete and you have a training plan and some competition waiting just around the corner. To translate your New Year's resolutions into practical, everyday habits, you are going to need something that will move you and not burn you by getting you back into basketball shape. You really need to pace yourself because if you are going balls-to-the-wall on January 1, that typically means you are going to burn out before February.

So, rather than hitting the gym too hard beast mode that is only going to destroy both your body and your will for workout/life, here's a program that'll help you get back into shape the easy and acceptable way.

Even if this plan is designed for basketball players to get them back into basketball shape, with the main focus on exercises that are boosting jump orientated muscles, it still contains drills that are going to activate all of your body in a moderate way so it can be used by everyone.

Second thing why you should try this training program is because it contains drills that are best for fat burning. The exercises are constantly activating your legs and core muscles that just need a lot of energy to perform this kind of movement. The players that are currently using this program have good results in a way that their body fat % got lower after doing these drills for just 2 months.

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All you need to do is to go through 3 or more times though one particular muscle group in order to activate it to its full potential. And, this is exactly what are we going to do, and along the way, we are going to include some low intensity/fat burning cardio (HR<110) just to keep the blood flowing.

There will be no powerlifting, there will be no high intensity running. Just three rounds of complete full body workout with the main focus on the exercises that activate multiple muscle groups and all of that in order not to load just one part of your body that is going to feel sore for the next 2 weeks.

Exercise: Dumbbell Front Squat To Press

Sets: 3

Reps: 12

Weight: 5 kg - 7 kg - 10 kg

Rest: 45 seconds

Exercise: Incline Dumbbell Press

Sets: 3

Reps: 15

Weight: 10 kg - 15 kg - 20 kg

Rest: 45 seconds

Exercise: Plank

Sets: 3

Reps: 30 seconds

Rest: 60 seconds

Exercise: Lying Hamstring Curl

Sets: 3

Reps: 15

Weight: 15 kg - 20 kg - 25 kg

Rest: 45 seconds

Training Aids to Get Back Into Shape Quickly!

If you want to improve your workout routine by adding some really good equipment that is going to help you be in shape all the time even if you are not in the gym, go to Hoopsking and purchase some of our equipment:

Exercise: Lat Pulldown

Sets: 3

Reps: 15

Weight: 30 kg - 40 kg - 50 kg

Rest: 60 seconds

Exercise: Ball Slam

Sets: 3

Reps: 20

Weight: 7 kg

Rest: 75 seconds

Exercise: Walking Lunges

Sets: 4

Reps: 45

Rest: 75 seconds

Exercise: Mountain Climber

Sets: 4

Reps: 45

Rest: 75 seconds

Exercise: Incline treadmill walk

Sets: 1

Reps: 10 minutes

Rest: 75 seconds

Exercise: Sprints

Sets: 10

Reps: 24 meters (court length)  

Rest: 60 seconds

Exercise: V Up

Sets: 1

Reps: 20

Rest: 60 seconds

Exercise: Incline treadmill walk

Sets: 1

Reps: 5 minutes

Rest: 75 seconds

Exercise: Sprints

Sets: 10

Reps: 16 meters (3 pt line)

Rest: 60 seconds

Exercise: One hand rise push up

Sets: 1

Reps: 20

Rest: 60 seconds

Exercise: Incline treadmill walk

Sets: 1

Reps: 5 minutes

Rest: 75 seconds

Exercise: Sprints

Sets: 10

Reps: 12 meters (half court)

Rest: 60 seconds

Exercise: Dead-Lift

Sets: 3

Reps: 10

Weight: 40

Rest: 45 seconds  

Exercise: Underhand Grip Pulldown

Sets: 3

Reps: 12

Weight: 30 - 40 - 50 kg

Rest: 45 seconds

Exercise: Treadmill Run

Sets: 1

Reps: 20 minutes

Rest: 75 seconds

Exercise: Dumbbell Front Squat To Press

Sets: 3

Reps: 12

Weight: 5 kg - 7 kg - 10 kg

Rest: 45 seconds

Exercise: Squat Jumps

Sets: 3

Reps: 15

Rest: 45 seconds

Exercise: Dumbbell Row

Sets: 2 (each hand)

Reps: 12

Weight: 10-15-20 kg

Rest: 45 seconds

Exercise: Leg Press

Sets: 2

Reps: 15

Weight: 40 - 50 kg

Rest: 45 seconds

Exercise: Bench Press

Sets: 3

Reps: 12

Weight: 40 - 50 - 60 kg

Rest: 60 seconds

Exercise: Treadmill Run

Sets: 1

Reps: 20 minutes

Rest: 75 seconds

Exercise: Sprints

Sets: 10

Reps: 24 meters (full court)

Rest: 60 seconds

Exercise: Treadmill Run

Sets: 1

Reps: 10 minutes

Rest: 75 seconds

Exercise: Plank

Sets: 5

Reps: 30 seconds

Rest: 90 seconds

Exercise: Walking Lunges

Sets: 4

Reps: 45

Rest: 75 seconds

Exercise: Chest Supported Row

Sets: 3

Reps: 15

Weight: 20 - 30 - 40 kg

Rest: 60 seconds

Exercise: Wall Ball

Sets: 3

Reps: 20

Weight: 5 kg

Rest: 60 seconds

Exercise: Barbell Hip Thrust

Sets: 2

Reps: 20

Weight: 20 kg

Rest: 60 seconds

Exercise: Seated Dumbbell Overhead Thrust

Sets: 2

Reps: 12

Weight: 10 kg

Rest: 60 seconds

Exercise: Plank

Sets: 3

Reps: 30 seconds

Rest: 60 seconds

Exercise: Dumbbell Front Squat To Press

Sets: 3

Reps: 12

Weight: 5 kg - 7 kg - 10 kg

Rest: 45 seconds

Exercise: Chin Up

Sets: 8

Reps: 5

Rest: 60 seconds

Exercise: Sprints With Weights

Sets: 20

Reps: 12 (full court)

Rest: 90 seconds

Exercise: Plank

Sets: 5

Reps: 30 seconds

Rest: 90 seconds

Exercise: Jumps With Weights

Sets: 4

Reps: 20

Weight: 2x20 kg, 2x30 kg

Rest: 75 seconds

Exercise: Treadmill Run

Sets: 1

Reps: 20 minutes

Rest: 75 seconds

Day 7 - Rest

This one week kickstarter plan is designed to boost up every peace of your body's energy burning systems and it is going to bust up your basketball shape in no-time. These exercises are going to to get you started on the right foot without going overboard. If you haven't worked out at all over the holidays, this total body program will ease you into a full training mode and set you up for success in the new year, and beyond.

Aug 24, 2022 Coach Viktor

Basketball Conditioning Drills & Workouts for the Individual Athlete Wanting to Get in Great Shape

Home > Player > Athletic Development > Basketball Conditioning Drills & Workouts for the Individual Athlete Wanting to Get in Great Shape

As a basketball player, there are certain things you dont have much control over. You dont control what your teammates do, you dont control your coaches, and you certainly dont control the officials.

However, you can control how much work you put into your game and your basketball conditioning. You can put in the time practicing free throws, dribbling drills, and improving your conditioning. Many players dont want to put in the extra work it takes to be great, especially if this means working on running and basketball conditioning drills. You can set yourself apart by showing up to practice in great shape. Learn about some basketball conditioning drills you can do on your own below.

What Does Basketball Conditioning Mean?

Being in shape is essential to be able to perform well in sports, but being in cross-country shape isnt the same thing as being in basketball shape. To be in basketball shape, you need to have endurance and repeat short bursts of speed running or shuffling down the floor. This is very different from running three miles in cross country.

A high school basketball game is 32 minutes long, so you must be prepared to be running and defending for an extended period of time. At the end of the game, you still want to have the legs and the wind to be able to handle the ball, score, and play tough defense. The final minutes of the game often decides who wins or loses, and you dont want to be too tired to get the win.

Below, you can check out several different drills to work on your basketball conditioning to make sure you are in great shape for your next game.

You'll find four categories of drills below...

Conditioning/Cardio Drills with a Basketball

As discussed above, basketball involves a lot of sprinting up and down the court. While you are running up and down the court, you might as well multi-task by working on your skills at the same time.

That means you can improve conditioning while improving ballhandling, shooting, and/or finishing skills.

Check out these basketball conditioning drills you can do with the ball in your hand:

1. Full-Court Dribbling & Layup Drill The full-court layup drill is exactly what it sounds like. You will start at the baseline and dribble the length of the court and shoot a layup. Then, you will grab your rebound and shoot a layup at the other end of the floor. You can continue circling the court this way until you make a certain number of layups or for a set time limit. Be sure to do this drill twice, once on the right side, and once on the left, so that you can work on dribbling and shooting with each hand. You can also work on your 1v1 moves by setting up cones and making dribbles moves each time you reach a cone.

2. Dribbling Cone Weave For this drill, you can set up cones in a z or a zig-zag pattern. Dribble to each cone, then crossover, and switch hands each time you reach a cone.

3. Two-Ball Dribbling Two ball dribbling is another way to work on cardio and ballhandling. With two ball dribbling, you have a basketball in each hand, and you dribble the length of the court. You can alternate the dribbles, dribble one ball high and one ball low, or you can even weave through cones while dribbling two balls.

4. Cone Grab Layup Drill This is another drill you can do to work on cardio as well as shooting. You will need two cones, and you will put one cone at the top of the key and another at the elbow. Start underneath the basket will a ball, and dribble out to the top of the key around the cone and toward the second cone. As you pass the second cone, pick it up with your off-hand, and finish the layup with your other hand. This drill can help you improve your layups as well as your conditioning.

5. Arc Layup Drill For this drill, you will need five cones as well as a basketball. You will set up the five cones anywhere along the three-point arc. Then, you will start underneath the basket, dribble around the first cone, and go take a layup. After you shoot the layup, grab your rebound and dribble around the next cone for a layup. This gets you used to dribbling full-speed and taking layups from different angles, which can help you improve your conditioning as well as your shot.

6. Sideline Sprint Shooting Drill With this drill, you can set a basketball on a chair somewhere within the three-point arc. Then, you will start at any area of the sideline and sprint to the ball, pick it up, and take a shot. This drill will get you cardio in the running to the ball, and it will also help you focus on taking shots at game speed.

7. Man in the Hole If you have a partner, this can be a great drill to work on conditioning, ballhandling, and defense. With this drill, you will start at the baseline with your partner. One player will be on offense, and one player will be on defense. The offensive player will dribble the ball, trying to get past the defensive player while he tries to stop the offensive player. When you get to the other side of the court, turn around and start again.

As you can see, there are endless conditioning drills that you can do with a basketball in your hands. We just listed a few drills, but you can check out more drills right here.

You can turn almost any skill drill into a conditioning drill by running between reps or going full speed. These drills will help you get in great basketball shape, but they will also help you improve ballhandling or shooting. When possible, it's best to do basketball conditioning with a basketball in your hand.

Running Drills

Next, lets talk about some running drills that you can do to get in great shape for basketball. When it comes to running drills, you want to keep in mind that intervals can help you get into basketball shape. Intervals involve running hard for a short period of time, followed by a short period of rest or recovery. These intervals are repeated to help build up endurance. Check out a few running drills below that can help you mimic what happens in a basketball game.

8. Minute Sideline Sprints One common basketball conditioning drill is sideline sprints. This exercise requires you to run from sideline to sideline as many times as you can in one minute. With this exercise, some people have a specific number of times you have to hit the sideline, like 17, but if you cant quite reach this number right away, you can start lower and work up to 17.

9. Suicides Suicides are a common running workout in basketball. For this conditioning drill, you will start on the baseline of the basketball court. Then, you will sprint to the free-throw line, touch it, and sprint back to the baseline. Next, you will sprint to the half-court line and back. Then, you will sprint to the far free-throw line and back. Finally, you will sprint to the other baseline and back. You will do all of this without stopping to build up your endurance and work on your sprinting.

10. Full-Court Partner Sprints If you have a teammate who wants to get in some basketball conditioning, you can do this drill together. You and your partner can alternate sprinting the length of the court and back. While you are running, your partner can rest. When you finish, your partner can start so that you are pushing each other to go as fast as you can.

Those are just a few examples of running drills that you can do without a basketball. These running drills are beneficial because they can help you get in game shape. You are building up your endurance with these drills, but you are also working on changing direction and stopping and starting, which will happen during the game.

Conditioning Drills with No Running Required

When people say they need to do cardio or conditioning, everyone immediately thinks of running. It is true that running is a popular way to get conditioning in, but it is not the only way. If you are looking for some conditioning drills with no running required, check out the options below.

11. Exercise Bike If you dont want to run for your cardio, you can always hop on an exercise bike. When you are using an exercise bike to get in shape for basketball, you might want to try different intervals where you go really hard for a short period of time, and then go slow for a bit while you recover. Then, you can repeat the interval process.

12. Aqua Jog An aqua jog is simply running in the pool or another body of water. When you are running in water that is at least up to your chest, it builds resistance and gives you a great cardio and muscle workout.

13. Swimming If you are already running a lot, or you are looking for a different type of cardio, you can try swimming. Swimming is a great way to work different muscles and still build up your conditioning.

14. Jump Rope Jump rope is another great basketball conditioning drill because it works on your lungs as well as your legs. You can find many different jump rope drills like single foot jumps, hopscotch, side to side jumps, and more. You can jump rope for a set amount of time or until you get a certain amount of jumps in.

15. Battle Ropes Battle ropes are a great way to get a great cardio workout while also working your back, chest, lats, and more. There are probably a set of battles ropes at your gym, and if not, you can buy some online. When training with battle ropes, have a few moves that you plan to do during a set amount of time. For example, one battle rope drill is simply moving the ropes up and down as fast as you can. You can also move the ropes side to side, or move the ropes in circles.

The drills above offer you a lot of benefits, and they can help make sure you are not overdoing it on the running. Check out these conditioning drills if you are looking to take a day off of running, but you still want to get in more cardio.

Conditioning Drills with No Running and No Equipment

If you find yourself stuck at home with no equipment, there are still some drills you can do to help you get in better conditioning for basketball. Check out some of these drills right here.

16. Burpees Burpees are a drill to combine strength and aerobic conditioning. To do this drill, you start in a standing position; then you move into a squat with your hands on the ground. Next, you will kick your feet back into a plank position. Then you will jump back up to the squat position and then stand up. This exercise works many muscles in your body, and if you do several in a row, you are also building up your conditioning.

17. Mountain Climbers For this drill, you need to get in the top of a push-up position. Then, you will hold your upper body still as you pump your legs in a running motion. This can help you work on your conditioning as well as your ab strength.

18. Lunges Lunges can build up your leg strength as well as your conditioning. You can simply lunge across the room and back, or you can lunge in place, jumping to switch to the other side, which can add a challenge.

19. Speed Skaters This is another cardio exercise you can do with no equipment and very little space. A speed skater is when you start from a standing position and take a step to the right while moving your left leg behind you. Then, you will take a step to your left with the left foot while moving the right leg behind you. You can continue going back and forth, picking up speed and even hopping from side to side if you can. Do this for 30 or 40 seconds, take a break, and then do it again.

20. Jump Squats Jump squats are another way to build up your strength, endurance and improve your vertical jump. Start in a standing position, and then, bend your knees and push your hips back into a squat. From your squat position, push off and jump up as high as you can. Repeat the drill to work on conditioning and leg strength.

These are great drills to get your blood pumping and your lungs burning without even leaving your living room. These are also quick drills that you can incorporate into your day to get in better shape.

Bonus Tip: Avoid Overtraining

Above, we listed over 20 basketball conditioning drills that you can do. These drills range from just running to drills with a basketball and even drills with no equipment required.

The idea is that you can pick a few of these drills to try out a few times a week to improve your basketball conditioning. However, it is important to avoid overtraining. You should not be doing all of these drills every day of the week. Overtraining can lead to fatigue, but it can also lead to injury, which is something every good athlete wants to avoid.

To avoid overtraining, be sure you are aware of what you are doing to stay in shape and pay attention to how your body feels so that you are not overdoing it. For example, if you play soccer in the off-season from basketball, that is a good workout to help keep you in shape. On days when you are doing soccer workouts, you dont have to overdo it on basketball conditioning. Finding the right balance of challenging yourself, but not pushing yourself too hard is essential.

Breakthrough Basketball is your resource for drills, skill workouts, and athletic training. We have a lot of great resources that can help you step up your game and your teams game. If you are looking to make yourself the best basketball player you can be, you should check out our Athletic Development Workout Program.

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How to choose a basketball uniform? - Formas

In any sport, the form plays an important role. The right equipment is especially important in basketball. It should look good, be comfortable enough, not hinder the player's movements. And the basketball player will be able to fully concentrate on the match. The choice of a basketball uniform must be taken seriously. There are several important aspects that affect the purchase.

It should be understood that the basketball uniform has features that make it unlike the equipment of athletes in other sports:

• Wide cut - basketball players move a lot;
• The shorts are securely fixed on the body thanks to wide elastic bands.

Sports T-shirts additionally decorated with prints. The player's number and his last name are printed. The team name is often added. To make it easier to follow the game. Most manufacturers offer a whole set of shorts and T-shirts. These things fit together perfectly. Many athletes are interested in the question: what to do if any part of the kit breaks during the game. There is nothing to worry about here. In any online store you can buy a replacement item that will differ in the same style and color scheme.

The color of the basketball uniform depends on the club. And the colors can be combined arbitrarily. In order for a basketball player to train successfully, it is necessary to purchase the following pieces of equipment:

• T-shirt itself;
• Sports briefs;
• Essential accessories for a better game;
• Special running shoes.

Essential Requirements for the Perfect Basketball Gear

Please note the following product features before purchasing:

• Quality;
• Elasticity;
• Hypoallergenic;
• Softness.

These parameters need to be discussed in more detail.

High quality

One of the most important characteristics on which the whole game of an athlete depends. T-shirt and shorts should be made of beautiful and durable fabric with good wear resistance. If the material is too flimsy, the clothes will quickly lose their appearance.

Elasticity

The fabric that is used in production must stretch well, but not be damaged. Training and matches make you move a lot, so this parameter is very important. If the material is too strong, the basketball player will not be able to jump or run fast. The athlete will only lose from this. In order not to restrict body movements, you need to check it before buying. If it stretches enough, then everything is in order.

Hypoallergenic

This parameter is especially important when buying a form for a child, since children's skin is too sensitive. Causing constant irritation, the fabric will make the game impossible. In order for the athlete to avoid unpleasant pain, it is worth thinking about the right material.

Softness

Quality products should be soft and pleasant. Only in this case the player will be comfortable wearing them. In addition, in such things any training will be more successful.

What fabric is used to sew a basketball uniform

When creating this type of sportswear, a number of special fabrics are used that you should study before buying a finished product: among materials for basketball equipment. Quickly absorbs moisture and dries just as quickly, without causing unnecessary inconvenience. Things from it are distinguished by increased comfort, high wear resistance. Even with prolonged use, they do not deform;

Ribana is one of the popular cotton-looking fabrics, which is often used in the manufacture of such products.

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