How to train for basketball alone

10 Solo Basketball Drills to Hone Your Skills

Basketball always has, and always will be considered a team sport. Practicing together builds chemistry, and it’s necessary if your team plans on hoisting the trophy at the end of the season. But when your teammates aren’t around, you can also work on your game by practicing alone, or playing in solo competitions like Run the Racks.

Some solo drills are obvious, like practicing your free throw. Red Bull shooting coach Chris "Lethal Shooter” Matthews starts with a simple warm-up. He says, “You’re learning the feel for the ball, the feel of your body, the feel of how to breathe. To warm up, I’ll go to the free-throw line and try to make 40 to 60 shots in a row. Then I’ll step back.”

But aside from shooting, passing, dribbling, and rebounding are all skills that you can work on when you’re by yourself. Here are 10 solo drills to get you started.

10 Solo Basketball Drills to Hone Your Skills

01

Full Court Ball Handling Skills

Ball handling, or control of the ball, is one of the most important and first learned skills in basketball. To perform this drill, all you need are cones and a basketball. The cones should be set up in different spots on the court. You will start by dribbling to each cone.

There are plenty of moves to choose from when you arrive at each cone. You can crossover, go between the legs, or go behind the back, before heading to the next cone. This drill will help you deal with pressure in the backcourt, and improve your ability to change direction while handling the ball.

02

Figure 8

Figure 8 is a classic ball handling drill and it’s fairly simple. Start with your feet spread apart and the ball in your right hand. Then dribble the ball through your legs to your left hand, and immediately dribble it back to your right hand. A slight variation to the drill is moving the ball from right to left without it touching the ground. This drill will improve not only your handling, but also your hand strength.

03

Glass Cleaner

Glass cleaner is a drill that helps players improve rebounding. To perform the drill, start on the left or right block. Toss the ball off the opposite side of the backboard. Then immediately spring up, secure the ball with both hands, and land on the balls of your feet on the opposite block you started on.

04

Spin Outs

Spin outs are a practical shooting drill. Start in a spot of your choice, with the ball in your hands, and your back to the basket. Now backspin the ball only to a spot of your choice, sprint to that spot, grab the ball, turn and shoot. This drill is excellent if you want to improve your catching and shooting.

05

Chair Drill 1

There are a variety of drills you can perform with the use of chairs. Chairs can serve as defenders or screeners. In this particular drill, the chair will serve as a screener. Starts with the ball at the top of the key, while the chair is placed on either elbow, that’s where the free throw line meets the lane line. You’ll dribble the ball to the middle and veer towards the elbow that the chair is placed on. Once you pass the chair, shoot the ball. This drill will improve your ability to shoot off the dribble.

06

Chair Drill 2

In this drill, the chair is placed on the baseline about 17 feet from the basket. The ball starts in the chair. Start on the opposite baseline and sprint up to the elbow, then back down the baseline to where the chair was placed. Then pick up the ball and shoot it from the baseline. This drill will improve your ability to catch and shoot, and also sharpen your ability to move efficiently without the ball.

07

Dribble Layup Drill

The dribble layup drill is one of the first drills players learn. Start on either wing and simply take a couple of dribbles towards the basket and finish with a layup. If you’re on the right wing, you should dribble and finish with the right– and vice versa. This drill may seem kind of juvenile, but finishing at the rim is very important and should never be taken for granted.

08

Defensive Slides

Practicing defense alone is difficult but not impossible. You can practice your defensive stance and slides alone. In basketball, a “defensive stance” means spreading your feet a tad wider than shoulder width, dropping your hips, bending your knees, and having your hands up in a ready position. Start in a running position and sprint to half court. Once you reach half court, get in a defensive stance and slide diagonally (backward) until you reach the sideline. Now touch the line and change directions sliding to the opposite sideline. This drill not only helps defensive footwork, it’ll also improve conditioning.

09

Plus/Minus

Free throws often make and break games from the youth level to the professional level. Every player that plays basketball needs the ability to shoot free throws. To do this drill, start with a score of ten. For every free throw you make, you get one point. For every free throw you miss, you’ll lose a point. The goal is to get to 20 makes.

10

Suicides

Suicides are one of the oldest drills in the book. Start on the baseline, sprint to the near free throw line, then back to the baseline. Then sprint to half court and back to the baseline. Now sprint to the far free throw line and back to the baseline. Finally, you’ll sprint from baseline to baseline. Suicides are one of the best ways to push your limits and up your conditioning.

Conclusion

Great basketball players train hard whether they’re with their teammates or on their own. Luckily, there are plenty of solo drills that will translate to 5on5.

In the words of Chris Matthews, staying “locked in” when you practice is key. He says, “...through adversity, through hard times, just continue to focus on your goal. Everybody has to work on their craft every single day.” He adds, “If you’re not afraid to fail, you can make history.”

The Top 10 Best Basketball Drills to Do By Yourself

You notice something as you walk onto the basketball court.

Nobody’s on the court with you!

Somebody else might join you later. But for now, the court is all yours!

No matter how long you have on the basketball court, picture the drills you will do by yourself.

What drills should you do?

Ask yourself this question: what drills will prepare you to succeed in the game? How will these drills make you a better basketball player?

The key to getting better is to consistently perform as many game-like reps as possible in practice.

You practice like you play. But you will also play like you practice!

So what do your practice habits looks like?

Whether consciously or subconsciously, how you end up practicing will translate over to the game.

If you practice HARD, then you will end up playing HARD.

If you do NOT practice hard, you will be used to playing SOFT.

So how do you want to practice?

With that said, here are the top 10 basketball drills to do by yourself!

Drill #1 – Warm Up & Ball-Handling Combo Drills

When time is limited, it is essential to multi-task while practicing on the basketball court.

Lunges and Dribbling – the main benefit of doing lunges while dribbling the basketball is that you are improving your basketball skill while simultaneously warming up your muscles.

You are taking two productive steps at once!

To start, do 10 lunges down the court while dribbling with your right hand. Then do 10 more lunges while dribbling with your left hand.

Lateral Dribbling – there are three benefits for lateral dribbling: dribbling while maintaining an athletic stance, sliding your feet, and controlling the ball while moving laterally.

To do this exercise, dribble down the court with one hand while simultaneously doing defensive slides.

As always, stay in an athletic stance and pound the ball.

Jog in Place Dribbling – this dribbling exercise is also a great way to warmup your muscles while also developing your basketball skills!

It raises your heart rate. It reinforces your ability to change directions and to dribble while looking up.

Box Dribbling – changing direction/speeds; defensive slides, and eyes up.

Ultimately, your warmup should raise your core temperature and to give you a dynamic stretch in each muscle stretch in each body part.

Drill #2 – Find your range shooting

There are four key teaching points for this drill.

1. Try to put the ball right over the front of the rim
2. Put your hand and elbow under the ball (remember, your arm should look like an L when you are about to take the shot)
3. Hold your follow through
4. Stand up on your toes

To begin, take 10 shots about five feet from the basket. Make at least 6 of 10 shots before advancing to the next spot.

After making at least six shots, take a step back and again make at least six out of 10 shots.

Then, take another step back and do the same thing. By the third or fourth step, you should be at the free-throw line.

After you make at least six out of 10 free-throws, then move out to a step behind the top of the key.

Knock down at least six out of ten three-pointers and then take a step back.

You probably want to go no further than 25 feet from the basket while doing this drill.

If you find that your shot is consistently falling short, move closer to the basket to readjust your shooting form.

The main point of this drill is to develop good habits while shooting the ball. Maintain perfect shooting technique as you move back.

As a rule of thumb, where your shooting limit is located is also where you have to alter your shooting mechanics in order to generate enough power to get the ball in the basket.

I would not extend past that point in this drill. Wait to develop the strength to shoot behind the three-point line until you practice shooting three-pointers.

Your mind and body mechanics will subconsciously adopt the habits that helped put the ball in the basket.

If you are shooting the ball correctly in this drill, then your shooting form will look good come game-time.

Drill #3 – Defensive Slides with Jumper

This drill is intended to improve defensive agility, shooting, and footwork at the same time!

To do this drill, you do a defensive slide to the opposite free-throw lane and back. Then, you grab the ball to take a short jump shot.

Like in drill #2, focus on shooting the ball with good form.

It is important to develop the muscle memory behind moving laterally in a triple-threat stance – on both offense and defense!

Drill #4 – Attack, Retreat, and Finish

This a basketball drill for dribbling, conditioning, and finishing skills at the rim.

Start the drill at the elbow. Dribble the ball hard to the block.

Then take a retreat dribble back to about 10 feet away from the basket.

On the right side, plant your left foot as you are making the retreat dribble.

You will need to explode off your left foot to create separation between you and your defender.

Normally, you would go in a straight line while attacking off a retreat dribble. However, you can also cross over as a more advanced technique.

This drill also presents a good opportunity to practice your footwork while finishing at the basket.

You can take two normal steps, jump stop, or even practice your Euro Step during this drill.

Drill #5 – Shooting Footwork

What do the greatest shooters in NBA history have in common? They ALL have mastered their shooting footwork!

This drill teaches you five scenarios that will test your shooting footwork.

Part #1: 1-2 footwork, alternating

Alternate your pivot feet after each shot. The goal is to develop a muscle memory of your catch-and-shoot mechanics for both your right and left feet.

Once your shot mechanics are intact, your muscle memory will allow you to shoot the ball when you’re tired.

You will also improve your footwork while coming off screens in both directions, in transition, or when shooting off the dribble.

Get into your shooting footwork quickly as you catch the ball. Getting into a quick stab will allow you to shoot the ball much more quickly.

Part #2: 1-2 footwork, lateral

This is the perfect warmup drill for players who rely on sidestep jumpers, such as Chris Paul.

You will improve on your catch-and-shoot footwork from drive and kick passes from your teammate.

And if your teammate’s pass is off target, you will also improve your footwork from having to slide your feet laterally to catch the ball in your shot pocket.

Moreover, this will also improve your ability to come off flare screens.

To start, alternate stepping between your right and left foot after each shot.

Focus on staying in a low, athletic stance before you get into your shot. If your stance is too high, you may drift to the left or to the right when you shoot the ball.

Part #3: Hop footwork, forward

For this part, you roll the ball to yourself and jump stop just as you receive the pass.

A good habit to start now is to hop to the ball BEFORE you receive the pass. Oftentimes, players catch the ball and THEN setup their footwork, which can be a travel if it takes two or steps to square up for the shot.

Part #4: Hop Footwork, Lateral

Like when practicing the lateral movements for the 1-2 footwork, it is imperative you stay in a low, athletic stance.

Make sure to jump before you receive the pass. Ideally, your teammate will lead you to where you can immediately catch and shoot. But if not, you may have to slide back to the correct spot.

Part #5: Coming out of a curl screen

Start off with your back to the basket and throw the ball to yourself. Then, turn your hips and feet towards the basket right after you pass ball to yourself.

As you spin the ball, make sure your inside foot is tight and directly towards the basket.

Drill #6 – Stationary Dribbling Into 1V1 Jumpers

This drill develops your off-the-dribbling jump shot via the crossover, through the legs, and behind the back dribbles.

The key is to stay in a low stance and to go full speed!

If this drill is done correctly, your eyes are up, you pound the ball, and you keep the ball close and tight.

Once you pull up for the jump shot, then you progress into your quick 1-2 footwork you practiced in drill #5.

Part #1: Crossover

Make sure your eyes are up, you pound the ball, and your dribble is tight as you dribble up the court. Go into your 1-2 crossover as you cross the top of the key.

Alternate between going left and right on the crossover.

Part #2: Through the Legs

The key is to chop your steps as you approach the three-point line. Going through the legs has a similar idea to the hesitation move. Chopping your steps will make the defender think you are about to shoot the ball.

By going through the legs instead, you can use the defender’s temporary pause to get yourself an open midrange shot off the dribble.

Part #3: Behind the Back

Similar to going through the legs, you will almost come at a jump stop as you go behind the back. Going behind the back is a good move when you think your defender is anticipating either a straight line drive or a crossover.

Once you master the three basic moves, you can move into an advanced drill progression: attack with double moves.

Drill #7 – Spin Out Shooting

Spinning out the ball to yourself is a classic way you can pass the ball to yourself! Time out your spin-out pass to yourself as if you are receiving a live pass in the game.

There are several spots on the court where you can practice your shot!

But where should you shoot the ball?

You should reinforce your strengths! Prioritize taking shots where you make them in the game.

Once you take enough shots from your strong spots, then address your weak points where you are struggling to make shots in the game.

Drill #8 – Perimeter Footwork with Jumpers

Be creative with this drill – but start simple. This will reinforce your footwork and shooting skills as long as you practice with game-like speed and intensity.

Make sure to practice going both right and left from various spots on the court.

One thing to remember: most of these off-the-dribble shots will be taken in the midrange area during the game. I would practice shots that would be forced to take during games.

As defenders aggressively closeout on three-point shooters, the off-the-dribble midrange shot will be open more often than not.

Part #1: Jab Step Then Jump Shot

Your jab step is intended to make the defender react to your initial move. Make sure you take a hard and decisive jab step before putting the ball on the floor.

Also, practice taking a pump fake before going into your jab step. Take one dribble and then take a pull-up jumper from the midrange area.

Part #2: Back Pivot Then Jump Shot

Back pivots are great to use against pressure defense. The pivot gives you extra space against your defender.

Then you can attack the defender’s lead foot to take an open pull-up jumper.

Drill #9 – Spot Up, Pull Up, Layup Series

For all three components, be sure to hustle, get your rebound, and come back to the same spot. Maintain your good habits in order to reinforce the skills developed earlier in the workout.

Also, practice going to both your right and left. I cannot emphasize enough how important it is to be able to finish going both ways.

Part #1: Spot Up

Spin the ball to yourself and shoot the ball immediately off the catch. Similar to drill #7, prioritize your strengths and then address your weaknesses.

Part #2: Pull Up

This is similar to drill #8. Do not forget to practice your footwork as you get into the drill.

Part #3: Layup Series

Use this as an opportunity to practice your finishes at the basket.

Given this is towards the end of the workout, it makes sense to practice layups when you are tired.

Drill #10 – 1V1 Moves Into Jumpers

Part #1: In-and-Out Dribble

Start by staying stationary. This part of the drill is intended to reinforce your in-and-out dribble at the top of the key.

Jab with your left foot as you are going left to right, and vice versa.

Part #2: In-and-Out Crossover

This is an extension of Part #1. Now you add a crossover immediately after the in-and-out dribble.

When doing this crossover, do not allow your shoulders to get too far forward. This will help you stay balanced.

Part #3: In-And-Out Crossover Then Through Legs

In this part, add a through the legs dribble right after the crossover. When a defender is anticipating the crossover, this is a good countermove to still get to your spot on the court.

Of course, there are several other variations of this drill that you can do! Be creative!

Struggling for ideas? See our PDF workout for even more variations of this drill!

You can download this FREE Top Drills Workout schedule PDF that gives you a recommended plan to follow and shows you exactly how to utilize the drills to get the biggest benefit…

https://oneupbasketball. com/top-drills-workout/

General Power Training Program for basketball

09.03.2022 Admin

Content

• Review
  • Important note
• Basic training program 9000

Comprehensive individual sport 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 long periods 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

A yearly 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 on rest and recovery while maintaining light activity - cross training, light gym work. A break of a few weeks from serious fitness and strength training is useful.
• As pre-season approaches, more regular work can be resumed with an emphasis on improving aerobic fitness for pre-season training.

Role-playing

As part of a general training program for a particular sport, additional specific 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 your workout. 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 devote enough training resources to achieve functional base strength in all areas, including opposing muscles, and the left and right sides of all major muscle groups - back, glutes, legs, arms, shoulders, chest and abdominals.

At the start 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

• 7 Sets: 2-4
• Rest between approaches: 30 to 60 seconds

Phase 1:

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 at this stage and beyond.
• 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 exercise 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 Hack Squat
Barbell Press
• Romanian Deadlift
• Wide Grip Lat Row
• Pull-ups - 3×6 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

Converting to Power

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 pre -season
• Duration: Continues 4 weeks
• days a week: 2 - 3
• Representatives: 8 - 10
• 9000 Set: 2 - 3
• Rest between repetitions: 10 to 15 seconds
• Rest between sets: at least 1 minute or until recovery0012
• Seated Calf Raise
• Cable Push-Pull
• 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 for 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.

Give yourself enough time to do it all again next year.

Cross-training Review

Benefits of Basketball: 10 Reasons to Start Now - Ball Territory - Blogs

Basketball is a team sport played all over the world.

In terms of dynamism and entertainment, basketball successfully competes with football. It is played by tall and strong people, they masterfully control their bodies and the ball.

Have you watched the matches with the participation of world basketball stars?

This is actually something fantastic!

The spectacle of a basketball match can be compared to a show where players perform real miracles on the court.

2 teams of five active players each compete on the court.

They aim to score points by putting the ball into the basket and defending against each other. Each team tries not to give the ball to the opponents.

According to the rules of the game, baskets are fixed at a height of 3 meters 5 centimeters.

The basketball court is 26 meters long and 12 meters wide.

This is where the battle for possession and victory takes place.

What is the use of basketball?

Here are 10 reasons to start your career in basketball right now:

1. Basketball provides an active and dynamic load.

The game includes defense and offense, dribbling, rebounding and shooting. Constant moving, changing movements, drawing combinations - all this is not boring and allows you to spend time actively and fun.

2. Improves weight and appearance.

One hour of basketball burns up to 750 calories. And while interval training means it's not considered aerobic, it's a true, complete workout.

3. Improves balance and coordination.

Basketball training includes general fitness exercises and special basketball exercises. Multiple repetitions of techniques and connections, slow and fast movements, jumping and the need to hold the ball train coordination and improve balance.

4. Builds muscles and their potential.

Consistent complex training improves posture and trains muscles. When playing basketball, the muscles become long and strong. Already after six months of regular training, you can get a toned figure, and after a year, a sports one.

5. Develops peripheral vision and eye.

In ophthalmology, special exercises are used to train the eye muscles. If your vision begins to deteriorate, then you will certainly be recommended exercises to shift your gaze from close objects to distant objects and vice versa. Due to this training, the eye muscles are strengthened.

In basketball, they repeatedly perform throws from near and far points along the ring, instant passes and interceptions of the ball, dribbling when the ball jumps up and down. The eye of a basketball player involuntarily constantly monitors the movement of the ball and the movements of the opponent, so the eye and peripheral vision improve with each training session.

6. Increases endurance and reaction speed.

Systematic basketball lessons, which last 1-1.5 hours, combine different types of exercises. They are selected specifically according to the level of preparation of the players. The player grows professionally, and with him the complex of exercises for training is transformed. Exercises gradually become more difficult, the load increases. So from training to training, the players increase their reaction and endurance.

7. Develops self-discipline and learns how to interact with others.

Basketball will certainly help you find friends and like-minded people, show the benefits of working in a team.

8. Basketball lessons are available for everyone: children, teenagers and adults.

Anyone of any age and ability can take part in the game.

There are also Paralympic basketball competitions.

9. Basketball is available all year round.

Basketball - is it a sport, summer or winter? The peculiarity of this game is that it does not depend on weather conditions and does not require a lot of varied and complex sports equipment.

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