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How to condition for basketball tryouts

How to Prepare for Basketball Tryouts, Triple Threat Academy

Basketball tryouts are exciting times for youth players. They offer a chance for young athletes to practice, improve, and compete in the sport that they love. Not every young player can make the team, but there are is plenty they can do to prepare and increase their chances. With the right preparation a young player can be more confident during basketball team tryouts and have a much better chance of making the team. Here are some tips to help young athletes prepare for basketball tryouts.

Shoot, Shoot and Shoot Some More

Every team needs strong shooters, and a player’s chances of making the team are greatly increased if they can shoot well. Shooting is largely a function of muscle memory. Practicing shooting is all about getting in a comfortable rhythm and building accuracy alongside confidence. Young players preparing for basketball team tryouts should make sure that they’re shooting at every chance that they get, so they can build up the rhythm and muscle memory.

Coaches at basketball tryouts will instantly be able to tell whether someone is a natural shooter with a good rhythm or someone who struggles. It may seem like a small detail to some young athletes, but practicing shooting is fundamental.

Run Some Chair Drills

A lot of young players are used to shooting around on their back porch but struggle a bit when other players are introduced. A great way to combat this is to use stacking chairs when doing drills. Stack a few chairs to emulate a human body, and then practice dribbling, shooting, and layup drills around them.

Young players need to practice shooting over something five or six feet tall so they get used to the obstacle a human represents. Practice crossover dribbles around the chairs (you should also practice dribbling drills with cones), and practice layups around and over chairs. If an adult or a friend is willing to help out, all the better.

Most young basketball players don’t have great conditioning because they’re not used to playing on a team. Sometimes coaches will simulate the physical demands of a game during basketball team tryouts. This can throw a lot of kids off their game, as they quickly find themselves out of breath and lacking the physical stamina to compete in drills when they’re already tired.

To prepare for this, young players should do conditioning—run a mile, or several wind sprints—and then do basketball drills. Then condition some more, and do some more drills. This builds stamina but also helps players get used to using basketball skills even when they’re tired.

Eat Right and Get Plenty of Sleep

A lot of young players don’t fully understand that proper sleep and a healthy diet can greatly impact their physical abilities. The night before team basketball tryouts, make sure your kid gets at least eight hours of sleep, then eats a healthy meal a few hours before basketball tryouts.

By employing these tips, any young athlete will be much better prepared for basketball tryouts. The sooner you start, the better the more success you will have at tryout.

If you like this post, here are some others you may enjoy (click title to read):

Basketball Skills – 7 Ways to Improve Yours

Benefits of Weight Training for Basketball Players

How to Select the Best Basketball Shoes

Six Tips To Improve Your Jump Shot

Everything to Expect and the Drills to help you Pr

Feeling nervous before basketball tryouts is completely normal. Some of those nerves typically stem from fear of the unknown. When you don’t know what’s going to happen at a basketball tryout, it can be difficult to feel confident and prepared. But have no fear—we’re here to help. We reached out to our Expert basketball coaches who’ve conducted hundreds of tryouts and who can tell you what to expect and how to make yourself stand out.

Here’s everything to expect at a basketball tryout, with advice on what you can do to help yourself make the cut.

Attitude Is Everything at Basketball Tryouts

Before we get to the specifics of what to expect, let’s address the single most important thing coaches are looking for—a great attitude. Attitude is an all-encompassing term for how you control the things within your own power. How hard do you work? How do you carry yourself? What does your body language say about you? How tough are you? How carefully do you listen?

These qualities are known as “intangibles,” but they can absolutely be the difference between making or missing the cut. Steve Brodzinski, Recruiting Director at BeTheBeast Recruiting and former NCAA D-I and D-II basketball coach, says, “Even if you have a bad day and aren’t playing well, you are always in control of intangible qualities like your attitude and energy level. Coaches are looking for coachable players who make great eye contact, hustle, have good body language, and pay close attention.”

Throughout the tryout, remember to set yourself apart with your intangibles—regardless of how you play. Hustle, grit, effort, communication and a great attitude can take you farther than you think.

RELATED: 10 Ways to Earn More Playing Time this Season

Show your Skills

The beginning of the tryout will likely consist of several drills designed to test your offensive skills, starting with simple warm-up drills, including right- and left-handed layups. While you’re getting warmed up, coaches will be watching closely to see if you’ve mastered these fundamentals.

RELATED: How to Master the Overhand Layup

From there, expect to perform basic stationary and full-court ball handling and passing drills. Coaches will judge how well you perform these fundamental skills and take notes on your abilities. It’s important to show how well you can perform these skills at game speed, meaning you can move through them quickly but under control.

RELATED: Improve your Ball-Handling in Just 20 Minutes

After these basic drills, expect to move into more advanced offensive drills. Coaches will assess your shooting ability in various situations: set shot, catch-and-shoot and dribble-and-shoot. They’ll pay close attention to your technique and the consistency of your shot. You’ll also be asked to perform team passing drills, where coaches will look at how well you pass and how well you catch on the move.

RELATED: 20 Shooting Drills to Improve your Game

Pay close attention to the coaches when they explain the drills, showing that you’re attentive and coachable. Remember to keep your intangible qualities high, even if you miss a couple of shots or make a mistake. The worst thing you can do is sulk and lose your focus.

Defend Until the End

Scorers get more of the glory, but coaches absolutely love players who can buckle down on defense. “It’s important you show you can—and will—play defense. Coaches always need defenders,” says Danny Wilkerson, who coaches middle school basketball.

In a typical basketball tryout, you’ll be expected to perform several defensive drills. Coaches will assess your defensive fundamentals such as stance, posture and foot speed, as well as skills like defensive slides, close-outs and rotations. You’ll be graded on your ability to play one-on-one defense, team defense and zone defense. A huge part of defense consists of hustle and effort; and looking lackadaisical during defensive drills won’t bode well for you when cuts are made. Focus on your fundamentals, play hard and play focused to show the coaches you’re willing to put in 100-percent effort on defense each and every play.

You’ll probably also perform more team-oriented drills during this time. The coaches want to see how you perform in typical basketball situations, both on offense and defense, including one-on-one, two-on-two, three-on-two fast breaks and two-on-two fast breaks. Expect to perform the “5-Man Weave” drill, since it tests your conditioning, passing and offense—plus your attention to detail and listening skills.

RELATED: Drills and Exercises that Make you a Lockdown Defender

Game Time

Once the skills and drills section of the tryout concludes, expect to participate in some full-court 5-on-5 basketball games.

This is where you put everything together. The coaches watch to see how you play in a full-speed game environment. They judge every aspect of your game, including your ability to get open with and without the ball, your on- and off-the-ball defense, your ability to score and your ability to make the right pass in a given situation. Coaches will also assess your “Basketball IQ,” which refers to the mental side of the game.

“Your basketball IQ includes things like spacing, rotations, communications, decision making and overall feel for the game,” Brodzinski says.

In addition to defense, rebounding is another area where you can set yourself apart from the crowd. No matter what position you play, if you rebound aggressively, the coaches will notice. “Rebounding is a key factor. Crash the boards with a vengeance. Coaches are always looking for good rebounders,” Wilkerson says.

RELATED: Learn How to Grab Every Rebound with these 6 Drills

In the games, try to showcase your strengths. If you’re more of a slasher, you want to be consistently moving off the ball and trying to get open—not waiting in the corner for a catch-and-shoot 3-pointer. Play to your strengths and show that you can use all of your skills effectively.

Tryouts are about one thing and one thing only—proving to coaches you can add value to the team. Whether you do it with scoring, defense, rebounding, passing or attitude, there are many ways to leave a positive impression with the coaches.

“Go hard, be coachable, have a good attitude, play your game, defend and rebound. Make the coach say, ‘I can’t cut this kid. He makes the team better,'”Wilkerson says.

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Shooting exercises

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Basketball is a great team game, the team consists of players whose skill is achieved with great effort. The only person who can understand that you are working hard is yourself. Remember, you only get out of the game what you put into it. Give yourself to her without a trace.

Jump shot

In basketball, an outstanding sniper is a piece item. If you want to be a great sniper, all you need to do is just want to be one.

First, you must improve your skills.

This includes having a good coach and years of training. Secondly, you must improve in game mode.

This means that you must perform throwing drills at the same intensity as in the game. It's far better to hit 100 shots in play than 500 sloppy shots that a good defender would never let you make in a game. Finally, you must understand that working on a roll is like investing in a bank. If you don't deposit anything into your account, you won't receive dividends when you need them.

The sniper must have "throw school". When throwing after a dribble, one of the main features is the last hit of the ball on the court, which must be fast and strong so that it bounces higher, right into your hands - this will help you not waste time handling the ball.

Individual Shooting Exercises

Exercise 1 Attention Concentration

Start from a distance close to the ring.
Throw with one hand. Follow correct technique.
Make five from each position. Take a step back and repeat (Fig. 1).

Exercise 2 7 throwing positions and rebound (4 meters)

Jump shot from position 1.
Pick up the ball, dribble quickly to position 7, shoot.
Pick-up, fast with guiding back to position 1.
Make 10 rolls.
Repeat the same steps using positions 6 and 2, 5 and 3, 4 (Fig. 2).

Exercise 3 7 shooting positions and a rebound (from behind the three-point line)

1. Repeat the same steps as in exercise 2 (fig. 3).

Exercise 4 Throw after stop

Start from position 1, toss the ball to position
Pick it up, while you have to run around the ball so that you are facing the ring.
Make 10 rolls, then advance to the next position.

Ex.5 Shooting from five positions after a fake move (from four meters or from behind the three-point line)

Start from any position.
On bent knees and with your head up, you do a throw feint, hit the ball one or two with your right hand, stop and jump.
Return to position, throw feint, one or two hits with the ball with the left hand, stop, throw.
At each position, 5 attempts (Fig. 5).

Exercise 6 Jump shots after dribbling

Start the exercise from the center of the field, move towards the hoop with dribbling at game speed, after stopping quickly shoot.
The shot must be taken from a middle distance or from behind a three-point arc. Perform the exercise, both on the right and on the left and in the middle of the site.
Use different types of dribbles: fast dribbles, broken tempos, pivots, etc.
Make 5 attempts in each direction (Fig. 6).

Exercise 7 Playing with a virtual opponent

Perform a free throw. If you have implemented it, you get one point. If not, then your "opponent" is three.
You make subsequent throws from any position except the three-second zone, imitating the rhythm of the game. Work on different moves and throws. Each of your successful attempts is estimated at the bottom of the point, unsuccessful at two for the "opponent". The game goes to 11 points.
This is a very good exercise to consolidate what you have learned. Try! Improve! (Fig. 7).

Double shots

Dr. 8 2 players, shot and rebound (4 meters or from behind the three-point line)

The drill starts with a good, clear pass. The player who made the pass from under the basket goes to the place of the thrower.
The player in position 1 catches the ball and shoots.
After the shot, the player runs to the rebound and then passes the ball 1 position and so on.
Each player must make five throws. The exercise is performed at a fast pace, but the throws should not be sloppy.
Then move to another position and everything is the same (Fig. 8).

Exercise 9 Two players, throw and rebound (per result)

The exercise is performed as described above.
The player who made the pass tries to interfere with the shot, but does not block.
Game up to 5 hits.
Then we move to another position, and so on. (Fig. 9).

Exercise 10 Two players, throw and rebound, throw feint

The exercise is performed in the same way as the previous one.
The defender who made the pass tries to interfere with the player in position 1, but does not block the shot.
The attacker makes a throw feint and beats the defender.
Performs a short dribble, stops and throws.
Do 5 times each and change position (Fig. 10).

Ex. 11 2 players, shot after a stoppage (from four meters or from behind the three-point line)

The attacker is in position 1, ready to receive the pass.
The player under the basket passes.
After the throw, the attacker waits for the rebound to be made.
The player receives a pass by making a stop, but already in position 2. Then back.
Make 7 throws, two free throws and switch (fig. 11).

Ex. 12 Shooting with movement (from four meters or from behind a three-point arc)

The attacker moves around the perimeter at game speed.
A player passes to the hand farthest from the ring.
The attacker must stop, catch the ball and throw.
Make seven throws, two free throws and change (fig. 12).

Note: The previous exercise has three options.

A) Receive the ball and throw it.

B) After receiving, throwing feint, dribbling in the same direction, throwing.

B) Receives a pass, throw feint, dribbling to the ring in the other direction, stop, throw.

Ex.13 Various dribbling options and a jump shot

The attacker starts from the center of the field and, dribbling at game speed, moves towards the ring, stops and takes a jump shot.
The player under the basket picks up the ball, the attacker runs to the center of the field, and receives the ball on the opposite flank. Moves with dribbling to the ring, stop, jump shot.
On the right side, dribble with the right hand, on the left - with the left (Fig. 13)

Note: Use speed dribbling, change of pace, transitions, pivots.

Three players, two balls

Exercise 14 Warm-up exercise

One player throws, another passes, a third rebounds.
Thrower becomes rebounder after seven tries.
Passer - thrower. Picking up - passing (Fig. 14).

Note: different options are possible

1) From seven positions (four meters)

2) From seven positions (from behind the three-point arc)

3) From five points with feints to shoot

4) Throw after stoppage

5) Throw and rebound (constant rotation around the circle)

Double shots: using screens

To use the screen effectively, you must read the defender correctly. You must always see the player with the ball and how the defender defends against you. A player who moves well off the ball and knows how to use screens correctly is very useful offensively. When you watch a match that has good players, notice how well they move off the ball. The hardest thing to defend against is a well-moving attacker.

Exercise 15 Back screen and snatch

The player imitates opening and screening behind his back, makes a dash to the corner of the court.
Throw to the nearest hand.
Attacker catches the ball and shoots.
The attacker picks up his shot, passes to a partner and returns to his original position.
Make seven attempts and change (Fig. 15)

Note: do not back away when dashing, turn around and run, but do not lose sight of the ball.

Exercise 16 Screening behind the back, "false" screening

1. Attacker starts on the base of the trapezoid and moves up to imitate the screening.
2. After the imaginary breakout runs, the screening attacker rises to the ball and prepares to receive the pass.
3. Having caught the pass, he immediately makes a throw.
4. Make seven attempts and change (Fig. 16).

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An attacker imitates a defender aiming for a screen and rises sharply towards the ball.
The player must be ready to receive the ball.
The attacker catches the ball and makes a quick throw.
Make seven attempts and change (Fig. 17)

Exercise 18 Screening the ball carrier, moving away from the ring

The attacker screens the ball carrier.
The ball carrier passes through the screen aggressively.
Instead of pulling back to the basket (deuce), the screening attacker moves away from the basket and prepares to receive the pass.
Having caught the ball, he immediately makes a throw.
Make seven attempts, then change.

Exercise 19 Barrier at the base of the trapezoid - opening to the flank

The attacker takes the player under the ring, breaks shoulder to shoulder through the barrier and makes a dash to the flank.
When catching the ball, the player must turn to the ring.
Use different throw options: just throw, and dribbling to the right or left after a throw feint. Change after five attempts (Fig. 19).

Exercise 20 Screening at the base of the trapezoid - opening into the corner of the court

The attacker takes the player into the three-second zone, pretends that he will break through to the flank through the screen, the defender starts running around the screener through the three-second zone.
The attacker makes a dash to the corner of the court, and the defender hits the screen.
Further, the same as in the previous exercise (Fig. 20).

Ex. 21 Screen at the base of the trapezoid - dash inward

The defender is chasing you, not falling behind until the very screen.
Then you run through the screen as close to the screener as possible and break into the three-second zone or foul line area.
Receive the ball by turning towards the hoop and throw it.
Also work out various options for continuing after receiving the ball. After five attempts, change (Fig. 21).

Throws in pairs: pass and discount

Exercise 22 Pass and discount - starting from the center of the field flank.

The receiving player is opened for transmission.

Player receives a pass and shoots.

The player who made the pass picks up the ball and gives it to the thrower.

Players switch roles.

Everyone makes ten throws (Fig. 22).

Exercise 23 Pass and discount - start from the flank

Variation of exercise 22 (Fig. 23)

Exercise 24 Pass and discount - start from the corner of the site one more

exercise 2

more variation 3 .24).

Phase 2 - Mid-Season

Phase 3 - Late Pre-Season to Early Season

Phase 4 - In-Season

Phase 5 - Off-Season

Comprehensive sport specific training programs are "periodized". That is, they are divided into three or four stages per year, with each stage focusing on a specific development of physical fitness. Intermittent programs provide a gradual build-up of fitness and performance.

Overview

In professional sports that use weights in training, which is the most common these days, each stage has a different purpose, and each subsequent stage builds on the previous one.

Important Note

Basketball also requires a lot of "running" training in any complex program. The part of the program outlined here is limited mainly to the part of the program related to weights and strength development. You will need to do cardio to build aerobic fitness at the start of the preseason and then build anaerobic fitness with wind sprints, shuttles, sprints and intervals to be fully prepared for the start of the season.

Aerobic fitness means you can jog for a long time or run at a moderate pace without getting too tired. Anaerobic fitness means you can train at high intensity for longer before your legs and body slow down. Both are important in basketball, especially if you're going to play the entire game. When you optimize all the elements of basketball fitness—running, strength, and power—this is considered peak fitness.

Basic training program

The annual basketball training program may be similar to the program described below.

Early Pre-Season

Follow these guidelines for the start of pre-season:

Players are gearing up for the season and starting to recover from the off-season.
The emphasis is on the development of aerobic endurance, functional strength and hypertrophy.

Late Preseason

Follow these guidelines at the end of preseason:

Players are working until the start of the season and pre-season testing is inevitable.
The emphasis is on developing anaerobic endurance and maximum strength and power.

During the season

During the season the training changes as follows:

The competition is ongoing and the players are expected to be fully prepared for the competition.
Particular attention is paid to maintaining speed, aerobic and anaerobic endurance, strength and power.

Out of season

After season follow this schedule:

Season ended; time to relax for a while, but you still need to stay active.
Emphasis is placed on rest and recovery while maintaining light activity - cross-training, light work in the gym. A break of a few weeks from serious fitness and strength training is useful.
As pre-season approaches, more regular work can resume with a focus on improving aerobic fitness for pre-season training.

Role-play training

As part of a general training program for a particular sport, additional special programs may be useful, especially in teams whose members play certain roles and use certain advantageous physical characteristics. For example, in football, a quarterback and a quarterback will likely have a different program in the gym. One focuses on speed and agility, and the other on mass, strength and power.

In basketball, defenders are likely to need more agility and speed and less strength and bulk than center and power forwards, although all of the above would be good for every player if it were possible.

Building strength while minimizing volume and thus maintaining speed and agility is an important technique in mobility training for those for whom these qualities are important.

For example, guardsmen can lift heavy weights with low reps and plenty of rest between sets to build strength without becoming overweight. On the other hand, bigger players will need a program that builds strength and mass, which means more reps and less rest between sets.

Consider the program presented here as a comprehensive program that is best suited for beginners or casual strength coaches with no background in basketball weight training. The best programs always take into account the person's current fitness, role in the team, access to resources, and last but not least, the core philosophy of team coaches.

You are best off using the following program in conjunction with a trainer or coach. If you're new to strength training, brush up on principles and practices with beginner resources.

Always warm up and relax before and after exercise. Medical clearance to play sports is always a good idea at the start of the season.

Phase 1 - Early Season Preparation

Foundation and Muscle Strength

The approach to this phase will depend on whether the player is new to weight training or is finishing a weight training season. Building a foundation of strength means using a program that works all of the major muscle groups in the body.

Less experienced strength trainers will have to start with lighter weights and fewer sets and then increase the weight with more sets. Start preparing for the season early to get used to this stage if you haven't used weights before.

Repetitive exercise can strengthen one side of the body at the expense of the other, or strengthen one or two major muscle groups with a similar effect. Inevitably, weak points can be prone to injury and may not perform well. This doesn't mean that your non-dominant hand or side has to be as good as your skill-dominated side.

But this means that you need to dedicate enough training resources to achieve functional baseline strength in all areas, including opposing muscles, as well as the left and right sides of all major muscle groups - back, glutes, legs, arms, shoulders, chest and abdominals.

At the beginning of preseason, the basic program includes a combination of endurance, strength and hypertrophy goals, which means that the weights are not too heavy, and the number of sets and reps is in the range of 2 to 4 sets of 12-15 reps.

In this stage, you develop strength, muscle size and endurance. Defenders and perhaps small forwards must be careful not to trade agility and speed for bulk and muscle, although strength is important in all cases.

Duration: 4 to 6 weeks
Days per week: 2-3 with at least one rest day between sessions and an easier week in week 4 to promote recovery and progress .
Representatives: 12-15
Sets: 2-4
Rest between approaches: 30 to 60 seconds

Phase exercises 1:

Squats with dumbbells or HACK-approval on
Incline Dumbbell Press
Romanian Deadlift
Dumbbell Biceps Curl
Dumbbell Triceps Curl or Machine Dips
Seated Cable Row
Wide Grip Chest Row
Reverse Crunch

Note Points

Use trial and error to find the weight that produces the debilitating load for the last few reps of each set. If you're not sure, start with a light weight and increase it as you get stronger during the training period so that the perceived effort stays the same.
Do not lift too much weight in this phase. The last few reps of a set should be heavy, but not too hard to failure, especially on the arms and shoulders. You want your arm and shoulder to be ready for work, but not overworked.
Do the front squat, dumbbell hack squat, or sled if the rotation required to place the bar over the shoulders for the traditional back squat stresses the shoulder joint to the point of discomfort.
Protecting the shoulder joint is important during this and subsequent stages.
Circuit workouts, running workouts and plyometric exercises such as jumps and jumps should be added to this gym program according to your schedule.
Stop immediately if you notice sharp pain during or after exercise and seek medical advice or training advice if it persists.

Phase 2 - Mid Preseason

Strength Development

In this phase, you will build strength and muscle mass. Fast and agile players must be careful not to put on too much weight. “Long, lean, strong and fast” is the recipe. You have a good base from early pre-season training, and now the emphasis is on lifting heavier weights to train the nervous system combined with muscle fibers to move large loads.

Hypertrophy, i.e. muscle building, does not necessarily imply strength. However, initially and during this phase, hypertrophy will serve you well for developing strength.

Strength will become the basis for the next stage, the development of strength. Power is the ability to move the heaviest loads in the shortest amount of time. Power is essentially the product of strength and speed.

Season: Mid season
Duration: 4 to 6 weeks
Days per week: 2 to 3, with at least one day between sessions
Representatives: 3 to 6. Players who rely most on speed and agility should do the least number of repetitions.
Sets: 3 – 5
Rest Between Sets: 3 to 4 minutes

Phase 2 Exercises:

Barbell Squat or Barbell Press 905 905 Squat0026
Romanian Row
Wide Grip Lat Row
Pull-ups - 3x6 reps - adjust to your ability.

Note Points

Adjust the weight so that the last few reps are heavy without going to total failure. The fewer repetitions, the more you will lift in this phase.
Rest adequately between sets. You need your muscles to recover so you can complete your weightlifting session.
If you are unable to recover from a session with one rest day in between, reschedule this program for two sessions per week instead of three. Strength training can require both physical and mental effort.
Your muscles will ache after these exercises. Muscle soreness or delayed muscle soreness (DOMS) is normal; no joint pain. Be sure to watch the reaction of your arms and shoulders at this stage. Step back when you feel joint pain or discomfort.

Stage 3 - Late Pre-Season to Early Season

Power Conversion

In this stage, you develop the strength developed in Phase 2 through training that will increase your ability to move loads at high speeds. Power is a combination of strength and speed. Strength training requires you to lift lighter weights than in the strength phase, but with explosive intent.

You need to rest enough between reps and sets to complete each movement as quickly as possible. The number of sets may be less. There is no benefit in such training when you are tired.

Things of the year: Late preseason
Duration: Continents 4 weeks
days a week: 2 - 3
Representatives: 8 - 10
Set: 2 - 3
Rest between repetitions: 10 to 15 seconds
Rest between sets: at least 1 minute or until recovery

Phase 3 exercises:

Clean hang with barbell or dumbbells
Seated Calf Raise
Cable Duplex
Single Arm Rope lifts each arm
Barbell or Dumbbell Press
Standing Medicine Ball Curl with partner (6×15 reps fast, recovery between sets) (or alone)
Box jump march (6x20 fast reps, rest between sets)
Vertical jump (both sides)

Plyometrics - jumps, jumps.

Additional plyometric exercises that emphasize jumping and jumping can be performed outside the gym, on the court or in a suitable location. Be careful with plyometric exercises, because unwise training can lead to injury. An on-site trainer or trainer with plyometric experience is good insurance.

Note points

In strength training, it is important that you recover relatively for each rep and adjust so that you can maximize your movement speed. The weights should not be too heavy and the rest periods should be sufficient.
At the same time, you need to push or pull loads that are heavy enough to develop strength against reasonable resistance. Lift harder than in phase 1, but lighter than in phase 2.
With the marches and turns of the medicine ball, do a full set as much as possible, and then rest sufficiently before the next set.
Rest briefly between each vertical jump so you can maximize each one.

Phase 4 - Seasonal

Maintaining Strength and Power

Alternate Phase 2 (Strength) and Phase 3 (Power) for a total of two sessions per week. Do no strength training at all every fifth week to aid recovery.

Note points

Try to keep at least two days between any strength session and play.
Try not to do strength training on the same day you train on the court, or at least split your workouts between morning and afternoon.
Take a complete break from strength training one week out of five. Light gymnastics will do.
Use your judgment. Don't sacrifice court training for weight training during the season.

Phase 5 - Off Season

Now it's time to rest. You need this time for emotional and physical renewal. For a few weeks, forget about basketball and do other things. Staying fit and active through cross-training or other activities is still a good idea.

How to condition for basketball tryouts

How to Prepare for Basketball Tryouts, Triple Threat Academy

Shoot, Shoot and Shoot Some More

Run Some Chair Drills

Eat Right and Get Plenty of Sleep

Everything to Expect and the Drills to help you Pr

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Shooting exercises

Jump shot

Individual Shooting Exercises

Double shots

Three players, two balls

Throws in pairs: pass and discount

Overview

Important Note

Basic training program

Early Pre-Season

Late Preseason

During the season

Out of season

Role-play training

Phase 1 - Early Season Preparation

Phase 2 - Mid Preseason

Stage 3 - Late Pre-Season to Early Season

Phase 4 - Seasonal

Phase 5 - Off Season

Learn more