10 Basketball Drills You Can Do at Home – Backyard Sidekick
Many basketball players assume that without the proper environment (i.e. Gymnasium, courts, weights), their ability to refine their skills will diminish. But that’s not true in the slightest. More and more, athletes are discovering new ways to implement drills right at home. With this outlook of ‘thinking outside the box’, you have no excuse not to try some of these drills yourself.
Fortunately, we’ve compiled a list of 10 simple basketball drills that anyone can pick up in the comfort of their own house:
Passing Off the Wall/Roommate
Train Your Non-Dominant Hand
Shooting Without a Hoop
Incorporate Other Balls for Dribbling
Crossover Variations
Increase Your Vertical
Two-Ball Handling
Visualizing Success
Emphasize “Basketball Fitness”
Use a Basketball to Train Your Core
The first step is often the hardest to take. But with these 10 drills, you’re presented with a golden opportunity to branch out and refine your skills. Basketball drills may make more sense under the right settings; hardwood floor, backboard, and hoop. All those factors aside, this should not limit your ability to practice.
By implementing changes into your daily routine, you’ll find great success breaking out of any plateau; thus, becoming a better player by the end of it. Trust us, nothing will be more satisfying than seeing the envious stares of those who wasted a golden opportunity to train as hard as you did.
Most of these drills will require a good basketball. I like to use the Spalding NBA Outdoor Basketball (link to Amazon) when I’m practicing outside in the driveway or street.
1. Passing Off the Wall/Roommate
You must remember that basketball is a team sport. While your skills may excel over others, there will come moments where you must hand the ball over to a teammate. Passing is a vital skill that every player should polish.
Using a concrete wall opens a lot of options to work on your passing. You can start with a chest pass, catching the rebound and passing it again. As you build up endurance, try trickier passes to improve your dexterity and endurance. This drill will help simulate the unpredictability that comes with any pass.
While you may have expectations for where the ball will travel, you should still be prepared for any deviations caused by the other team.
With a roommate, you can further simulate the feel of the game by having a “teammate” to practice with. You can try to send him different passing tricks or have them send you passes while in motion. Either being the receiver or sender will offer a diverse dynamic in terms of passing. Remember, there is no I in team. By developing the skills to efficiently pass the ball to others, you’ll become a player that the team will rely on.
Here’s a video on passing tips and techniques to keep in mind while practicing.
2. Train Your Non-Dominant Hand
A basketball player’s skills aren’t complete without competency over both their hands. To be fair, your non-dominant hand will never be as good as its counterpart. But solely relying on your dominant hand will put you at a severe disadvantage. The opposing team will immediately put pressure on your dominant side, leading you to lose possession.
Without the proficiency to switch hands, you’ll be at your opponents mercy.
The drills required to boost your proficiency aren’t anything extraordinary. All it takes to start is to practice dribbling and shooting with your non-dominant hand. The goal isn’t to immediately be skilled at this, it’s to build general confidence switching hands.
Once you reach the stage where you can switch seamlessly, then you can implement advanced skills and more into an actual game. Most people will agree that you’re only as strong as your weakest link. In that case, don’t let that be your non-dominate hand.
Here’s a good video with some drills you can use to improve your weak hand.
3. Shooting Without a Hoop
Besides a basketball, don’t I need a hoop to practice my free-throw? Not at all! You can practice proper shooting form in the comfort of your house. If you have a sturdy wall outside, you can mark a square area and call that your backboard and hoop.
The goal of this drill isn’t to score, it’s to work on your precision. Try shooting at different points and angles around the square, ensuring that your following through with proper form. A good game to play for this objective is “Around the World”; where you speed through different points on the court after making a shot.
This mobility drill adds the extra benefit of increasing the strength of your shooting arm. To be able to make a multitude of shots, your strength and technique must both be polished.
If you find yourself without a sturdy wall, you can still practice your shooting form. Lay down on the floor with a basketball in your shooting hand. With only that hand, shoot the ball upward. If the ball stays straight with good rotation, then the form was good.
Keep working on this until it becomes second nature. Depending on ceiling space, you can increase the difficulty by shooting higher. Just make sure not to knock anything as a result.
Here’s a helpful video for practicing your shot without a hoop.
4. Incorporate Other Balls for Dribbling
Most competent basketball players will agree that at some point, the ball becomes a natural extension of themselves. As soon as the ball reaches their hands, they’ll be able to manipulate it any way they see fit. This showcases the amount of training essential to master this spatial awareness.
Yet you shouldn’t grow complacent, it’s easy to become over-confident with your dribbling skills.
Many experts have noted that their dribbling skills have increased immensely by applying the same drills with a tennis ball. By working with a smaller ball, you must exercise total concentration towards its spatial-positioning.
You can practice this in two ways:
Dribbling the Tennis Ball
Tossing the Tennis Ball while Dribbling
With both methods, ensure that you’re dribbling the tennis ball. It’s easy to get into the habit of catching the ball and throwing it downward; you should not be doing this. Treat it as you would a regular basketball. This will be frustrating at first but over time, the tennis ball will become another extension of yourself. The goal is to expand your spatial awareness of the ball so you can keep your head up, prioritizing your focus on the court.
Here’s a video showing some other ways to use a tennis ball to practice dribbling.
5. Crossover Variations
The “Ankle-Breaker”: this maneuver is the epitome of a power-move on the court. This simple move will put the brakes on your opponent’s defense while generating confidence for yourself and the team. This technique should be one of the deadliest weapons in your arsenal.
Most of us are familiar with the basic crossover, where the ball is crossed over from one hand to the other in front of your opponent. This method is all well and good but with some added work, we can put some flair into it.
A crossover behind your back or through your legs will give you a lot of flexibility with this maneuver.
To practice, start by lining cones or chairs in a row with enough room to move between them.
With each opportunity, try to work on your crossover variations.
After a few attempts, you should develop a rhythm as you progress.
If you want to challenge yourself, increase the speed, or change the directional shifts.
A crossover is just a quick dribble in nature. But with enough variation, it can easily be the tool that shifts the tide of any game.
This is more of a fun video of some of the best crossovers. But you can watch how the crossover is done and how powerful of a move it can be.
6. Increase Your Vertical
Most basketball players associate a good vertical with dunking on their opponents. We can’t disagree that performing a dunk is one of the most satisfying moments on the court. But that’s not all a good vertical can assist with. Steals, blocks, rebounds; a good vertical jump is essential to excel at all these marks.
To increase your vertical, we should see where we’re starting from.
If you have access to a high-pole or wall, that would be perfect.
Put chalk on your fingertips; this will be used to measure your jump.
Reach up and plant your fingertips on the object; this is your standing vertical.
After a quick re-apply of chalk, resume the same position, and jump as high as you can, tapping the wall.
The distance between the two marks is your vertical jump.
You can even record your running vertical jump using the same principles, just be sure to place the mark parallel to your standing mark.
With this method, you can track your vertical progress every day. The appropriate conditioning that targets your glutes and calves (toe raises, box jumps, lunges, etc.) will yield results. We recommend recording your vertical progress three times every week. Each small increase should fill you with confidence that progress is being made. Don’t expect huge improvements immediately.
Increasing your vertical is a difficult task even for the most seasoned athlete. So, expect to exercise some patience when increasing your vertical.
7. Two-Ball Handling
Why bother training with two balls, if we can’t use that many in an actual game? That’s what most people consider when we offer this drill. You are correct in this sentiment but there is a valuable benefit with this drill. By dribbling with two balls simultaneously, the player is placed in a strenuous type of “over-training”.
Both balls require an equal amount of concentration. By losing focus on one, we inevitably slip up with the other as well. We tend to think about it as a form of mental conditioning. It makes sense that moving back from a difficult task will make a simpler task much easier. In this case, that would be dribbling down from two balls to one.
You also have a ton of flexibility with how you dribble both balls:
Low
High
Alternating Heights
Crossover
By pushing your dribble outside its comfort zone, the efficiency of your one ball handling will increase immensely.
8. Visualizing Success
Now we’ve covered a lot of drills that involve hands-on contact with the ball. There is no other way to build proficiency than this. But at times, we can pick up valuable knowledge based on the performance of others.
When we’re practicing on our own, it’s difficult to narrow down the drawbacks of our technique. Without a second pair of eyes, how else can we point out these flaws? Fear not, the internet is a handy resource to work on our technique.
When getting stuck on a problem, it’s best to take a step back and think about what went wrong. A way to tackle this is to view tutorial videos by coaches and athletes, working on the same drill you’re struggling with. Often, they will elaborate on key tricks that you will want to hone in on as well as advice for trouble areas you will inevitably encounter.
I like to spend free time watching videos and tutorials when I can’t be practicing.
Having the ability to rewind and control the speed of the video will deliver a lot of insight towards nailing the move. While it’s agreed that getting your hands dirty is the most efficient way to advance, that doesn’t eliminate the merit of learning from others.
9. Emphasize “Basketball Fitness”
Thus far, we have demonstrated many drills to improve your dribbling, shooting, and passing capabilities. All are vital to the overall flow of the game but we can’t neglect our fitness to endure it. Think about it. All your improvements would be meaningless unless you have the stamina to last the entire game.
Now I know what you’re thinking. You think that you need an elaborate gym to condition yourself but that’s just not true. All that’s required is a decent pair of sneakers and the willingness to sweat.
Implementing a workout routine consisting of running and basic strength training will build up your physique.
A simple Google search will yield so many [Home Workouts] that it will never feel boring or repetitive. The gradual addition of strength training will deliver a greater performance during game time.
With your running, we recommend mixing it up between tempo runs and full-on sprints. Tempo will assist with strengthening your endurance over longer runs. Sprints, on the other hand, will emphasize the power needed for huge “power-plays” during the game. If you see an opening in your opponent’s defense, you need to be able to quickly move from one end of the court to the other.
Here’s an at-home basketball conditioning workout video to give you some ideas.
10. Use a Basketball to Train Your Core
While this goes hand to hand with the previous step, we must point out why the core is so important. Often being mistaken for just consisting of the abs, the core encompasses every muscle that emphasizes balance and stability. A strong core leads to a strong posture and vice versa.
By going the extra mile to strengthen your core, you’ll protect yourself from potential shock injuries.
To use a basketball to train your core, we should look at it like a medicine ball. A personal favorite is to incorporate it with planks. While assuming a push-up position, dribble a basketball with one hand. The added instability with one hand will force you to work harder to maintain your form.
But why stop there? You can increase the difficulty by having both hands planted on the basketball. The curvature of the ball will centralize the tension needed to maintain a straight torso. Increasing the duration from seconds to minutes will show you just how easy it is to train your core with the bare minimum.
As we like to say, you don’t need elaborate equipment or an instructor to push yourself. The only limiting factor for your progress is yourself. What began as a heart-pounding 30-second hold, will eventually transform into 2 minutes and beyond. You just need to apply a bit of effort.
Final Thoughts
Even without the essential setting, there’s still plenty of ways you can improve with basic basketball drills. Word of caution though. Don’t expect to fluently implement these newly developed skills at your next rec game. While practice makes perfect, you need to incorporate them at game-speed.
Both your team and your opponent will not wait for you to adjust to your new style, you must hit the court with total confidence.
To emphasize, these 10 simple drills do not cover the entirety of what is possible for you to practice at home, nor does it mean you will come out an entirely new player. The point is to build up the confidence to build new strengths and refine your established skills.
By picking up that ball, you’ve already made better progress than those hesitating to make the next move.
As we said, the newly-honed skills and improved mentality is not aimed to make you a better player. It’s to make you a more confidant one on the court. In this instance, we would wish you good luck but we’re feeling confident that you’re prepared to give it your all.
Helpful Links:
14 Fun Basketball Games For All Ages
Recommended Basketball Gear
Wilson Evolution Game Basketball (link to Amazon)
How To Get Better At Basketball, Skill Improvement Tips
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3 At Home Basketball Drills You Can Do Inside
Basketball Tip
For those of us who love basketball so much that taking a day off is out of the question, you don’t always need a court or team to improve your game. There are plenty of things you can do at home and by yourself to help you get better. Check out these three drills you can do at home by yourself to help improve your game.
Improve your Shooting
The best shooters in the game are successful because they have done the work and repetitions that help build muscle memory. Muscle memory allows you to not think about the movements you are doing because it is natural for your body after so many repetitions. One way to build muscle memory is by laying on your back and going through your shooting motion.
To start, lay down on your back, raise your arms into a shooting position, and shoot the ball straight up in the air. You want to focus on your follow-through from your elbow all the way up through the tips of your fingers. Flick your wrist and allow the ball to roll off the tips of the fingers on your shooting hand. Your off-hand should only be there to guide the ball and not to shoot it. The goal is to shoot the ball with good backspin and so it lands right back in your hands. If you do not have a basketball, that is ok. You can improvise with a tennis ball, pillow, roll of toilet paper, or just your imagination. The important thing is to go through this shooting motion so it becomes natural for your body.
Work on ball handling
There is such a wide variety of options when it comes to improving your ball handling. We challenge you to get creative and have fun while thinking of your own drills to practice your ball-handling skills. A few examples of activities you can do at home include playing with a tennis ball, dribbling with a plastic bag over the ball, and juggling.
Each of these examples is not necessarily working on dribbling, but they are great for building hand-eye coordination. Ultimately, your ball handling on the court will improve if you are intentional about working on your hand-eye coordination. Passing a tennis ball back and forth in your hands, moving it around your body and through your legs, or dribbling it will improve your skills. Putting a basketball inside a plastic bag will make the ball slippery and the knot where the bag is tied will cause unpredictable bounces which tests your reflexes. Juggling is not directly related to ball handling, but it is a fun way to challenge yourself while practicing hand-eye coordination. Think outside the box to create your own drills!
Visualize yourself playing
A very useful training method you can practice at home is visualization. Any chance you get to put yourself in a game like situation is going to be beneficial even if it is just thinking about it. The goal of visualization is to put yourself in a situation so when you face that situation in real life, you have already gone over it. You don’t have to be sitting still with your eyes closed to visualize. You can be in your driveway and pretend that there are three seconds left in a game and you have the last shot. You could also be in your kitchen and pretend to shoot a half-court shot into the recycling bin with an empty bottle. Just make sure your parents won’t be too upset if you start shooting things inside the house. Visualization will take practice just like any other part of your game but will be very helpful throughout your basketball career.
These are just a few examples of ways to improve your game at home. Although going to the court for practice is important, it is not necessary to grow as a basketball athlete. Come share your awesome at-home training ideas at Nike Basketball Camps this summer!
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Exercises for basketball players, basketball trainings in the gym and on the court
Every year we are in for the brightest event in the basketball world - the playoffs of the United Basketball League. We invite you to familiarize yourself with the training of the world's top basketball players!
Athletes are already actively preparing for the upcoming matches and getting into better shape. What does it cost you to know how exactly the basketball players of the International United League train?
To do this, we turned to Evgeny Burin, who previously worked with the Russian men's basketball team, and now is responsible for the general physical training of athletes of the Nizhny Novgorod basketball club.
ADIDAS cycle - Self-improvement. Basketball
The program of the video cycle consists of 10 lessons to improve the various qualities of basketball players. As part of the project, Evgeny Burin reveals his professional secrets.
Lesson 1: Back Exercises
This is the first workout in the adidas Self Improvement Basketball cycle. As part of the project, Evgeny Burin, physical training coach of the Nizhny Novgorod basketball club, reveals his professional secrets.
Without a strong back one cannot imagine a healthy person, let alone an athlete. This is all the more important for a basketball player who has to jump and land many times in the game, push and push through the defense. In this video, Evgeny Burin gives exercises that help professional basketball players to have a strong back.
Lesson 2. Legs
This is the second workout in the adidas Self Improvement Basketball series.
Basketball players need strong legs not only to score balls or just jump above everyone else. Legs - this is the main thing due to which the player defends himself and is on the court at the right time and in the right place. Therefore, professionals never work only on the jump and are not limited to squats with a barbell. Evgeny Burin shows how to properly swing the legs of a basketball player.
Lesson 3. Chest muscles
There are a great many exercises for developing chest muscles. Which of them can be used so as not to get the opposite effect, enslavement and loss of mobility, you will find in this lesson. Evgeny Burin gives special exercises that professional basketball players use.
Find the right chest workout for you, just like Euroleague basketball players do.
According to Evgeny Burin, push-ups are one of the most effective exercises for chest muscles. To complicate the exercise, Eugene suggests using weights (dumbbells) and performing various types of push-ups with them: with lifting and with rotation.
To activate different muscle groups, you can take a different position relative to the fitball - it can be under the lumbar part of the back or in the area of the shoulder blades.
Lesson 4. Shoulders, arms. Balance cushion
Some may think that it is very important for a basketball player to have pumped up arms and wide shoulders. But even here you can not concentrate on one thing. Trainer Evgeny Burin tells how, while working on these muscles, at the same time develop the whole body.
Lesson 5. Complex exercises
What can a basketball player take from weightlifting? Yes, at least the classic exercises - a jerk and a push. How to use them to the maximum benefit for the player tells Evgeny Burin.
Lesson 6. Balance and coordination exercises
A basketball player must certainly have a strong and enduring body. But coordination of movements, the ability to land and correctly distribute forces during contact are also absolutely necessary qualities for a player. The trainer offers some simple but very effective exercises.
Exercises for VTB United League basketball players offered by Evgeny Burin seem familiar to you only at first glance:
I add the principle of unstable balance to my workouts. This helps to work out the muscles better. To create such conditions when performing exercises, we will use a fitball.
Lesson 7. Tricky rubber bands
Balance exercises become much more effective when you use resistance. Ordinary rubber expanders are a great help in the work of a fitness trainer.
Lesson 8. Ball out of play
Basketball players may use the ball for other than its intended purpose. With the help of the coach's advice, the most ordinary balls turn into effective simulators.
Lesson 9. Speed endurance. Running exercises
In preparation for the 2007 European Championship, the Russian national basketball team did not run a single cross. Why would an athlete performing on a 28-meter long track run 5 or 10 kilometers in training? Evgeny Burin tells how to make running work really effective.
Lesson 10. Training principles
In the 10th final video Evgeny Burin gives the most important tips. How is work organized in the pre-season? How to distribute loads during the season? How to make sure that the work with the bar does not interfere with the game? How to use the exercises that you have learned from previous editions? You will find all the answers in this lesson.
Strength training of basketball players
Evgeny Burin is sure that in order to achieve the best results, like the athletes of the VTB United League, it is necessary not only to engage in direct basketball training, but also to pay active attention to active work in the gym. At the same time, you should not be afraid to work with weights and work out each muscle group separately.
Before starting a workout, be sure to do warm-up exercises - warm up the muscles so that they can better perceive the load.
Evgeny Burin is sure that a strong and trained back is the key to success for a basketball player. Here are exercises that will help pump the whole body, like a basketball player from the VTB International League.
Strength training for basketball players
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Try the training program for basketball players from the VTB International League, and you will see that not only have you become stronger and more enduring, but also improved your concentration and stabilization.
10 exercises for developing attacking skills of basketball players
Hello, dear visitors of basketball-training.org.ua! Today I want to tell you about a few basic exercises, by regularly performing which you can reach the next level, becoming a really good attacking player.
Yes, many articles have already been written about it and many videos have been made. Yes, we all know a few dozen exercises that promise to make you at least the next Michael Jordan. I will not reinvent the wheel, but will tell you about a series of exercises that just a year ago helped me a lot to improve in the attacking aspects of the game. Let's start the story.
Basketball drills
Mikan Drill
This drill gets its name from the first really big guy in the NBA, George Mikan. Begin to perform the exercise, located on the right side of the basketball basket (a meter and a half from the ring). Take two steps to the left, parallel to the endline, and throw a half hook on the other side of the hoop using your left hand. Without letting the ball fall to the ground, pick it up and take 2 steps to the right (again parallel to the base line) and again throw the ball into the ring with a half hook using your right hand. Try to get into the rhythm and hit 10-20 in a row.
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This exercise will teach you how to attack with a weak hand and turn it into a formidable weapon. Personally, while doing this exercise, already on the second day I began to complete the passages with my left hand. And after a couple of weeks, the effectiveness of the attacks doubled: now the defender had to hold both sides, and I could always attack with the hand farthest from him.
Superman Drill
This exercise is very similar to the previous one. Position yourself almost on the border of the three-second zone (you always want to call it a “trapeze”, but with the change in the rules of basketball, it has lost its usual shape). We perform a throw on the ring with one single difference: do not try to hit the ring! On the contrary, raise the trajectory higher so that the ball, bouncing off the backboard, falls on the other side of the ring. This is where you need to catch him, not allowing him to fall to the floor. Important: try to take no more than three steps to overcome the distance from one side of the ring to the other. Follow the rhythm: let the entire exercise be performed in the same rhythm. Do 10 to 20 repetitions of this exercise.
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Beat the Pro
Imagine that you are playing 1 on 1 against your favorite player. You just need to beat him by being the first to score 21 points. Perform game throws (with deviation, after strides, after crossovers and sudden stops). Be clear about your opponent, how he defends against you, how he tries to cover your every throw, how he waits for the slightest mistake in order to intercept. For each roll you make, you get 1 point. For each miss, the opponent receives 2 points. When you reach 20 points (if you haven't lost before) - you need to make a "buzzer beater" and it needs to be scored. How will you do it: with an incredible deflection after a fabulous dribbling or just hitting the ball with 9meters. Try to beat the best players in your imagination. Important: be realistic when playing against Shaquille, it is foolish to push him with your back or try to shoot the ball while in close contact. Also, it would be wrong to try to overtake Rose or Jordan. In general: adequately evaluate the opponent and try to complicate your life as much as possible.
Shoot the Shot
Do you remember the good old game "Around the World"? Sometimes it is called "Points", but that's not the point. Now we will try to add a hit percentage to this game. Also, we will add a couple of new points to it, the so-called "elbow spot".
In order to advance to the next point, you must make at least 3 out of 5 rolls. Naturally, if the level of your game (and especially your sniping skills) allows you to regularly shoot with a percentage higher than 60%, then increase the number of goals scored to 4 out of 5 from each point. Or up to 5 out of 5 from medium and 4 out of 5 from long range. Total: you have 18 points, 90 throws of which at least 54 must reach the goal. Challenge accepted?
Ball slaps and squeeze
Throw the ball up as if it had bounced off the ring after a bad throw. Jump up, grab the rebound and squeeze the ball as hard as you can with your hands. Imagine that you got this rebound with difficulty and now they are trying to knock it out from you. Immediately after the rebound, rotate the ball around the body (at different heights): around the head, back, knees and calves. Repeat this exercise 10-20 times.
Figure 8's - with dribble and without dribble
Eight, the famous eight is back, now with dribbling. Do you remember how Petya Maravich taught us how to handle the ball? So, now we are doing the same thing, but using dribbling. For those who find it difficult to perform such dribbling - try to perform the exercise without it.
[youtube]DYAQoOxuskg[/youtube]
Quick hands
This is a cool exercise that is sure to be performed at every training session for young basketball players. Starting position: one hand in front, the second - behind, the ball is between the legs. After releasing the ball, you need to change the location of the hands: if the right one was in front and the left one was behind, then now the ball needs to be grabbed with the right one from behind, and the left one in front. Diversify the exercise: both hands in front, the ball between the legs. We release the ball and catch it with our hands, but from behind. Important: regular performance of this exercise will allow you to develop hand speed, which is very important for performing high-quality and fast feints.
How to do it: 30 seconds first option, 30 seconds second option. Write down how many times you managed to do it the first time, and then compare with the results after a week.
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Tom-Tom dribble
This movement is also familiar to many of us. Stand with your legs slightly apart so that you can easily transfer the ball between them. We start with the right hand. We transfer the ball in front of us from the right hand to the left; then from the left hand, transfer under the foot to the right hand. Now with the right hand we transfer the ball behind the back - it turns out to be in the left hand and send it back (also behind the back) to the right. This is 1 repetition. Repeat 10 times and change hands (i.e. mirror).
Drum dribble
The point is to learn how to quickly and comfortably change the pace of dribbling and its pitch. For example, right after a screen or a run, you may find yourself kicking the ball out from behind (even though you already think your opponent is offside). The most elementary countermeasure is to sharply reduce the height of the dribbling. So, the exercise is that you need to knock the ball on the floor alternately with your right and left hand. Start from a normal static position (legs and back straight) and go down, increasing the intensity of the knocks on the floor.
A good game to play for this objective is “Around the World”; where you speed through different points on the court after making a shot.
It’s easy to get into the habit of catching the ball and throwing it downward; you should not be doing this. Treat it as you would a regular basketball. This will be frustrating at first but over time, the tennis ball will become another extension of yourself. The goal is to expand your spatial awareness of the ball so you can keep your head up, prioritizing your focus on the court.
This technique should be one of the deadliest weapons in your arsenal.
But you can watch how the crossover is done and how powerful of a move it can be.
You are correct in this sentiment but there is a valuable benefit with this drill. By dribbling with two balls simultaneously, the player is placed in a strenuous type of “over-training”.
Tempo will assist with strengthening your endurance over longer runs. Sprints, on the other hand, will emphasize the power needed for huge “power-plays” during the game. If you see an opening in your opponent’s defense, you need to be able to quickly move from one end of the court to the other.
You just need to apply a bit of effort. 
It’s to make you a more confidant one on the court. In this instance, we would wish you good luck but we’re feeling confident that you’re prepared to give it your all.
Check out these three drills you can do at home by yourself to help improve your game. 
You can improvise with a tennis ball, pillow, roll of toilet paper, or just your imagination. The important thing is to go through this shooting motion so it becomes natural for your body. 
Juggling is not directly related to ball handling, but it is a fun way to challenge yourself while practicing hand-eye coordination. Think outside the box to create your own drills!
Legs - this is the main thing due to which the player defends himself and is on the court at the right time and in the right place. Therefore, professionals never work only on the jump and are not limited to squats with a barbell. Evgeny Burin shows how to properly swing the legs of a basketball player. 
This helps to work out the muscles better. To create such conditions when performing exercises, we will use a fitball. 
Without letting the ball fall to the ground, pick it up and take 2 steps to the right (again parallel to the base line) and again throw the ball into the ring with a half hook using your right hand. Try to get into the rhythm and hit 10-20 in a row. 
This is where you need to catch him, not allowing him to fall to the floor. Important: try to take no more than three steps to overcome the distance from one side of the ring to the other. Follow the rhythm: let the entire exercise be performed in the same rhythm. Do 10 to 20 repetitions of this exercise. 
Try to beat the best players in your imagination. Important: be realistic when playing against Shaquille, it is foolish to push him with your back or try to shoot the ball while in close contact. Also, it would be wrong to try to overtake Rose or Jordan. In general: adequately evaluate the opponent and try to complicate your life as much as possible. 
Total: you have 18 points, 90 throws of which at least 54 must reach the goal. Challenge accepted? 
Starting position: one hand in front, the second - behind, the ball is between the legs. After releasing the ball, you need to change the location of the hands: if the right one was in front and the left one was behind, then now the ball needs to be grabbed with the right one from behind, and the left one in front. Diversify the exercise: both hands in front, the ball between the legs. We release the ball and catch it with our hands, but from behind. Important: regular performance of this exercise will allow you to develop hand speed, which is very important for performing high-quality and fast feints. 
We start with the right hand. We transfer the ball in front of us from the right hand to the left; then from the left hand, transfer under the foot to the right hand. Now with the right hand we transfer the ball behind the back - it turns out to be in the left hand and send it back (also behind the back) to the right. This is 1 repetition. Repeat 10 times and change hands (i.e. mirror). 
