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How to train for high school basketball
6 Ways to be a Top High School Basketball Player
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NBC Basketball Camps trains thousands of high school athletes each year. Here are six ways you can become a top high school basketball player.
1. Be willing to work hard. Can you define hard work? For a top level high school and college coach, here is what hard work means. Your attitude and demeanor on the courts needs to be intense, focused, aggressive and no-nonsense. Your play should include taking charges, diving on the floor for loose balls, running the floor, constant "in your face" pressure on the ball when defending, strong attack moves to the hoop which are effective. Effective=ends with a basket.
2. Be powerful. Great players are not pushed around. They dictate the tempo, intensity, rhythm of the game. You decide where you want to go or not go on offense, not your opponent. On defense, you decide where your opponent goes. You disrupt his or her game. Learn to use your body to impose your WILL both offensively and defensively.
3. Be smart and understand the system. Every coach has a system and philosophy to be successful. You need to know what he or she wants. Some teams require a point guard to have no more than 3 turnovers a game. If you take too many risks on that team as a point guard you are going to sit down. Know what the coach values. Does he or she value conservative play? Does he or she want run and gun? See the big picture and learn how to play within this system.
4. Be strong, fast and quick. These are the separators between high school athletes who will go on to the college level. One of our alum campers playing in the NBA is an amazing athlete a premier shooter, but he is getting beat on defense because his foot speed is too slow to stop a player one-on-one and even though he is 6'7" he is not strong enough in the post. We want him to do well and encourage him to work on his strength and speed, to get a program and work it hard.
Be sure to meet with a physical therapist as well as a trainer because you need to know what you must do to prevent injury. Live in the weight room during the off-season.
5. Be humble and lead by example. Care about the team by being selfless and not concerned about your name in the paper. Do the little things well, serve others and you will be blessed.
6. Find the separators. God has given each of us natural abilities. A girl who is 6'3" as a sophomore, really quick, long and strong may not have good skills but she will get letters from Division 1 programs. Coaches recruit body types. If you genetically do not have a Division 1 build, you have a much harder road. You have to rise above the multitude of athletes who all have the same dream. You have to find the separators: speed, strength, wisdom, leadership, shooting, passing, impeccable skills, and the WILL to work harder than your competition.
NBC Basketball is a program designed to help you become your best on and off the court. Advanced High School Camp training options through NBC Camps: Boys College-Prep Basketball Camp attracting Division 1 prospects from around the world, for Girls NBC Camps has HS Girls Advanced Campin Spokane, WA, and Boys and Girls Total Basketball Camp, intensive college prep training north of Calgary in Alberta, Canada.
NBC Basketball Camps is a proud affiliate of the US Sports Nike Camps network. For more information about NBC Basketball Camps visit www.nbccamps.com.
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6-Week Basketball Training Program | Coach Brock Bourgase
Anybody is capable of improving their physical conditioning for basketball, even over a short period of time. Six weeks is the length of time between the start of the classes in the fall and the first preseason exhibition games for a college team, the end of the live period and the beginning of the school year or the first open tryouts and a training camp for a national or provincial time. There is always a chance to improve.
Getting Stronger
If basketball training consists entirely of skill development drills or pick-up games, they will not reach the intensity of competitive games in terms of heart rate, VO2 Max and acceleration. Sport-specific strength training is necessary (Montgomery, Pyne, & Minahan, 2010, p. 80). If it’s tempting to play pick-up or only work on skills, commit to a strength training schedule earlier in the day: at lunch or before stepping on the court.
Scholarship basketball players spend almost forty hours weekly on their sport, including games, practices and training sessions (O’Shaughnessy, 2011). If you want to get to that level, you must commit to what other athletes are not willing to do, including extra hours in the weight room. Professional players who make exceptional improvements and become more consistent are those who pledge to developing their bodies in the off-season (Haley, 2015).
When constructing a training program, consider the primary muscles for basic basketball activities.
Running: Hips, Quads, Calves, Hamstrings
Jumping: Hips, Glutes, Quads
Shooting: Triceps, Deltoids
Rebounding: Pectorals, Trapezius, Biceps (Cole & Panariello, 2016, pp. 7-89)
For balance and physical play, a strong and stable core (abdominals and back) is paramount.
Perform one or two sets per exercise and select a weight in order to reach fatigue within ten to twelve reps. Rest one or two minutes between sets and exercises (Stein, 2015). It’s important to progress continually. Small increases in weight from week to week can lead to a big difference at the end of a few weeks (Thom, 2013).
Getting Faster
Strength in basketball is nothing without stability and speed. Being in basketball shape is different from being in gym shape so continue sport-specific conditioning (Stein, 2015). Speed training develops power so that strength training can be effective in the intensity of the game (Cissik, 2017). Mix in speed and plyometric training with strength training.
Athletes who complete an eight-week plyometric training program (on land or in the water) experience faster sprint times. Although training programs should improvement in leg strength, the aquatic plyometric program showed a greater increase (Arazi & Asadi, 2011, p. 105). DeMar DeRozan credits his improvement before the 2016-17 season to 5:30am weight room and pool strength workouts (Postmedia Network, 2016).
LeBron James and Teammates Work Out in the Pool
Basketball players need a strong aerobic base because of the stop and start nature of the sport. One hundred to five hundred metre runs every thirty to sixty seconds can improve VO2 Max results about ten percent over a month and a half. Run at eighty-five percent to ninety percent of max heart rate. Concurrent strength and aerobic training can boost improvement even further (Stone & Kilding, 2009, p. 620).
Traditional basketball pick-up and practice situations may not raise heart-rate sufficiently to improve aerobic conditioning on its own. A combination of speed training with technical drills and game situations can simulate basketball competitions. Small-sided games in pick-up (3-on-3 and 4-on-4) can also induce sufficient heart rate intensities (more than eighty percent of peak heart rate (Stone & Kilding, 2009, p. 627).
Getting Motivated
Descriptive social norms cause us to follow what we see others doing or finding evidence of them doing (Halpern, 2015, p. 108). Work out in a group and keep a log in plain sight so team members can motivate each other. Post workouts on social media and acknowledge everyone’s efforts.
LeBron James Posts Quarantine Workouts Online
Rather than simply keeping a log of sessions completed, look ahead and plan each week. Projecting actions ahead of time makes a person more likely to follow through (Halpern, 2015, p. 199). Commit to the workouts that you will perform each week rather than deciding each day whether you feel up to it.
Goal setting can have benefits in basketball. Set targets for improvement in terms of weight lifted, sport-specific benchmarks or basketball statistics (such as rebounding, scoring inside or blocked shots. Focusing on one basketball area of improvement does not diminish results in non-targeted areas (Swain & Jones, 1995, p. 60). Make a commitment in public to your teammates and friends and it will be difficult to break (Gallagher, 2017).
Exercise Suggestions
For a list of exercises that can be completed in a basic weight room, visit the High School Weight Room Workout page.
Other Athletic Abilities
Learn more about training all of the athletic abilities needed for basketball:
Resources
Arazi, H., & Asadi, A. (2011). The effect of aquatic and land plyometric training on strength, sprint, and balance in young basketball players. Red de Revistas Científicas de América Latina y el Caribe, España y Portugal, 6 (1).
Cissik, M. J. (2017, April 29). Basketball Off-Season Workout: Strength and Size. Retrieved August 13, 2017, from STACK: http://www.stack.com/a/basketball-offseason-strength-workout
Cole, B., & Panariello, R. (2016). Basketball Anatomy. Champaign: Human Kinetics.
Gallagher, R. (2017, March 29). Big Returns from Thinking Small. Freakonomics Podcast. (S. F. Dubner, Interviewer)
Haley, A. (2015, February 12). Kyle Lowry’s 12-Week All-Star Training Program. Retrieved September 4, 2017, from STACK Magazine: http://www.stack.com/a/kyle-lowry-workout
Halpern, D. (2015). Inside the Nudge Unit. London: WH Allen.
LeBron James Polska [LeBronJamesPolska]. (2014, May 28) LeBron James day of Life 2014 Pre-Playoffs Preparation Workout 2 of 5 [Video File]. Retrieved from https://youtu.be/fwgAhXGTI4E
JayPHoops [JayPHoops]. (2020, April 27). Beard LeBron James | Workout at home during Covid-19 pandemic [Video File]. Retrieved from https://youtu.be/DhGKXNgsDEs
Montgomery, P. G., Pyne, D. B., & Minahan, C. L. (2010). The Physical and Physiological Demands of Basketball Training and Competition. International Journal of Sports Physiology and Performance, 5 (1), 75-86.
O’Shaughnessy, L. (2011, February 18). Do College Athletes Have Time to Be Students? Retrieved September 4, 2017, from https://www.cbsnews.com/news/do-college-athletes-have-time-to-be-students
Postmedia Network. (2016, November 14). NBA scoring leader DeMar DeRozan reaps benefits of 5:30 a.m. workouts in Rio, ‘toughest’ summer of his life. Retrieved September 4, 2017, from The National Post:
Stein, A. (2015, May 15). The Definitive 6-Week Guard Workout. Retrieved August 13, 2017, from U.S.A. Basketball: https://www.usab.com/youth/news/2012/06/the-definitive-6-week-guard-workout.aspx
Stone, N. M., & Kilding, A. E. (2009). Aerobic Conditioning for Team Sport Athletes. Sports Medicine, 39 (8), 615-642.
Swain, A., & Jones, G. (1995). Effects of Goal-Setting Interventions on Selected Basketball Skills. Research Quarterly for Exercise in Sport, 66 (1), 51-63.
Thom, S. (2013, October 14). Cal Basketball’s 5-Week Bodybuilding-Style Workout Program. Retrieved August 13, 2017, from STACK: http://www.stack.com/a/cal-basketball-workout
Workout Plan
The idea is to begin with a manageable training program and progress from there. Focus on form and technique, then add weight and increase the number of sets. Warm-up and cool down before each session.
Continue with your aerobic interval and sport-specific training.
Day 1
Upper Body Weight Training (1-2 sets x 10-12 reps)
Bench Press
Bicep Curl
Chest Fly
Front Lat Raise
Overhead Press
Pullover/Overhead Skull Crusher
Rear Delt Raise
Seated Row
Tricep Extension
Wide Grip Pull-Up
Lower Body Plyometric (3 sets x 10-12 jumps)
Box Jumps
Depth Jumps
Lateral Bounds
Day 2
Lower Body Weight Training (1-2 sets x 10-12 reps)
Calf Raise
Front Squat
Hamstring Curl
Hip Adduction
Leg Extension
Lower Back Extension
Core Exercises (3 x 30 seconds each)
Clamsheels (each side)
Fire Hydrant (each side)
Plank
Side Plank
Russian Twists
Dead Bug
Day 3: Off
Day 4
Upper Body Weight Training (1-2 sets x 10-12 reps)
Shoulder Press
Incline Press
High Row
Chest Press
Incline Row
Inverted Row
Landmine Press
Lat Pulldown
Tricep Dip
Upright Row
Lower Body Plyometric (3 sets x 10-12 jumps)
Alternate Leg Bounding
Single Leg Hops
Step Ups
Day 5
Lower Body Weight Training (1-2 sets x 10-12 reps)
Dumbbell Lunge
Glute Ham Raises
Hip Abduction
Leg Press
Romanian Dead Lift
Split Squat
Core/Hip Exercises (3 x 30 seconds each)
Clamshells (each side)
Fire Hydrants (each side)
Plank
Side Plank
Russian Twists
Dead Bug
Day 6 & 7: Off
For off days, consider recovery and regeneration activities, injury prevention, hip mobility and core strength and stability.
Sprint Training
Train for speed 3-4 times per week.
¾ court sprints (baseline to foul line, decelearate and walk back to the starting point): 8-10 sprints x at 85% intensity, rest thirty seconds.
Modify sprints by adding lateral slides before sprinting
17s (17 sideline-to-sideline sprints): 3-5 spring try to finish in sixty to sixty five seconds, for sixty seconds.
Basketball training in elementary grades.
Prepared by the teacher of physical culture Rylkov G.V.
Since the 2002-2003 academic year, along with the current comprehensive program, several alternative physical education programs have been introduced for students of general education schools. And so, working on a complex program, I decided to use one of these alternative programs,
which is based on one of the most massive and popular sports among schoolchildren - basketball, but can only be used in elementary school starting from the 2nd grade, since the comprehensive curriculum for teaching this sport does not provide for elementary school, although passing the section "Outdoor games" schoolchildren master some skills in possession of the ball. A certain role in my decision was also played by the fact that our elementary school works according to experiment 1-4, and therefore I, as I work and in grades 2-3, have to look for and solve something different, new. Their program material of the alternative program, I used in my work two educational sections "basic knowledge" and "Special training", and included them in the section "Outdoor games" for grades 2-3. And now in my work in this direction began to include three stages in teaching this sport: Stage 1 - 2-3 classes Stage 2 - 5-8 grades Stage 3 - 9-11 grades Why this sport and not another I chose in my work. Firstly, basketball has become a traditional sport at school for a number of years. Secondly, I myself used to be engaged in game types and basketball is more familiar to me. And thirdly, the technical and tactical actions inherent in basketball are fraught with great opportunities for the formation of vital motor skills and the development of children's physical abilities. But I will dwell in more detail on teaching basketball in elementary grades. Starting from the 2nd grade, students master throws, catching, passing small rubber balls to a partner, stopping in motion on a sound signal and various exercises that develop motor skills. We study all these elements in different ways, but the most acceptable one is through games, for example, “Ball to a Neighbor”, “Passing the Ball in Columns”, “Ball to a Neighbor”, etc. Also in the lessons I use small sports equipment, mostly for personal use, these are small rubber balls , cubes, weighted bags. Performed exercises with these objects in walking and running, on the spot, in the lid, throws and catching in pairs, students develop the skills that they need later when handling a basketball. Starting to study some techniques, I introduce the guys to the markings of the basketball court and give them various tasks “Walking along the indicated lines”. To do this, I prepare for them the pace of movement "Hourglass", "Reel", "Snake", etc. In the class II program, I included the player’s stance, the player’s movement in the stance, stop on a sound signal and various sets of exercises with small and large balls. For the harmonious development of the body and coordination of movements, we perform exercises with both the right and left hands, perform jumps on both the right and left legs, and then we complicate the exercises. I start training from the player’s stance, explain why a stance is needed in the game and show what position should be in the stance: legs half-bent, arms in front of the chest, and I give exercises for training. 1. Line up. Crouching to jump out and land on half-bent legs, legs shoulder-width apart, one set forward. 2. Sit down in a line, jump out and land in a standing position. Immediately after landing on bent legs, run to the opposite sideline. Use the rack in outdoor games "Sparrows and Crows", "Day and Night", etc. Movement. There are many varieties of movements, but first we learn running facing forward in a straight line, then we master running with a change in direction and speed. After that, we learn running sideways, backwards and their varieties. The basic element is the position on half-bent legs and balance, which is ensured by the half-bent legs of the arms in front of the chest.
Training exercises: 1. Running around the hall on half-bent legs with a sliding touch of one, then with both hands of the floor along the whistle. 2. Oncoming relay races with touching lines and objects on the floor. 3. Running circles with hand touching the line of the circle. Relay races with running circles. When conducting games and exercises of a technical nature, I use lighter balls, and heavier balls in general educational exercises. While walking at an average pace, and then when running, we execute the “Stop” command after which the students stop in a wide step position. With the help of various general developmental exercises with small and large balls, we study movements with balls. The same exercises are for the children a means of developing motor qualities.
To master the techniques of the game I use lead-up exercises: 1. Large ball in both hands at chest level. Throwing the ball up and catching it, you can clap your hands behind your back. 2. The same as exercise 1 but with catching after the ball bounces off the floor at different heights6 at the level of the knee, waist, head. 3. Ball on the floor in front of the student. Bend over and put your hands on the ball. Repeat several times. 4. Same as exercise 3, but put your hands on the ball, grab it with your fingers and press it to your chest, straighten up, bend over again, put the ball on the floor, straighten up. 5. Exercises in pairs with the ball. 6. Throw the ball over your head, straighten your arms and catch the ball, pulling your arms to your chest.
In the third grade, students learn to stand, stop by jumping, catch and pass the ball with both hands from the chest from a place, with a reflection from the floor and backboard. The main task of teaching basketball in grade III is to study the basics of the game technique and consolidate the acquired skills in outdoor games and special exercises. In the course of basketball lessons, I use various types of walking in a squat and half-squat position on the entire foot, on the toes and lateral arches of the foot, jumping with a push of both legs (in a squat and half-squat), changing the direction of movement (straight, back, left, right), alternating them with walking. Then I give a run from various starting positions, sitting, kneeling, alternating slow running with accelerations and stops in the position of a wide ball. After that, we perform various exercises for the muscles of the arms and legs.
Jump stop. By stopping, the student must cancel the forces of inertia and take a position from which he can start in any direction. The basic element is the position on bent legs with a variable body weight on the back standing leg. Exercises for learning. 1. Building in 1 line. Alternately in the line, jump in place with a stand with the leg extended forward, squat on the standing leg behind with the hand touching the floor next to it, also on the other leg. 2. In a column, one by one, moving around the hall, make stops on sound signals. 3. The game "Tag" (in pairs, or in groups) performing stops with the arrival. The driver catches up with them and tries to overpower them. Catching and passing the ball with both hands from the chest while standing still. The main element during catching is the position of the hands, reproducing the shape of the ball. Exercises with passing and catching the ball are performed in the player's stance. Exercises for learning. 1. In ranks of 4-5 people. In front of each line is a driver. The players take a stand. Hands at face level, brushes reproduce the shape of the ball. The driver alternately puts the ball into the hands of the players, having received the ball, the player lowers his hands to his chest and holds in the position from which the transfer is made. 2. Standing in line. The driver alternately throws the ball to the players, doing this from 2-3 m with one hand from below so that the ball flies at face level. The player extends his arms and catches the ball with a step towards.
Dribbling with the right and left hand in a straight line. The main element is the position of the forearm and elbow of the hand leading the ball, which, as if trying to take a position below the hand, are ahead of the hand. This makes it possible to follow the ball far down and meet it early with a brush, as well as control the ball.
Exercises for learning. 1. Formation in 2 lines. From a stand on strongly bent on strongly bent legs, imitation of dribbling. Start moving down with the elbow and forearm and end with the hand. The leg is extended forward, the same-named hand performing the lead. 2. Building in a line. Dribbling the ball in place with a change in the height of the ball bounce. The stance is of the same name, the fingers of the hand performing the lead are directed forward. 3. Leading in place with the right and left hands in the right-handed and left-handed stance. During the lessons, I give students various preparatory exercises with the ball, which develop certain motor qualities, such as speed, agility, and also use various outdoor games "Sniper", etc. Teaching basketball from primary school has a positive result, after all. At this age, a certain base of skills and abilities is laid, and already in the further study of the game, it is easier for students to master tactical and technical elements and techniques. From my own experience, I can say that by carrying out this form of work, we have achieved good results in regional basketball competitions, where we win prizes.
Children's and youth sports school No. 6 named after. IN AND. Rastorgueva City of Tomsk
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Boys born in 2003
Municipal budgetary institution of additional education "Children's and youth sports school No. 6 named after V.I. Rastorguev City of Tomsk" from 08/25/2022 to 09/12/2022 recruits children on a budgetary basis.
You can send an electronic application for enrollment in our school, get acquainted with the list of trainers-teachers who recruit and the number of vacancies, please follow the direct link!
Individual selection for training in the additional pre-professional program in basketball and in the program of sports training in basketball is carried out in accordance with the Procedure for admission to training in the additional pre-professional program in basketball of the municipal budgetary institution of additional education "Children's and Youth Sports School No. 6 named after A.I. . Rastorguev City of Tomsk "and the Procedure for admission to training under the program of sports training in basketball of the municipal budgetary institution of additional education" Children's and Youth Sports School No. 6 named after A.I. Rastorguev of the City of Tomsk”, approved by the order of the director dated June 25, 2021 No. 01 / 26-1, in order to identify the physical qualities and motor skills of applicants necessary for the development of the relevant programs.
Selection form: testing of general physical and special physical fitness
WORKING SCHEDULE OF THE ADMISSION COMMISSION
Date of receipt of documents
Location
Time
Contact person, tel.
25.08-12.09.2022
Tomsk, st. Northern town, 61/1
10.00-17.00
Chango A.A., 65-10-77
APPEALS COMMISSION:
Tomsk, st. Northern town, 61/1., from 10.00-17.00, tel. 65-10-77- Chairman of the Commission, Deputy Director for SD, Chango Alexandra Alexandrovna.
In order for a child to participate in an individual selection for training, it is necessary to provide:
1. a medical certificate from a pediatrician that the child has no medical contraindications for playing basketball; 2nd statement; 3. consent to the processing of personal data; 4. photocopy of birth certificate/passport/child; 5. photo 3x4 (1 pc.).
Application form for enrolling a child in an institution
Consent form for the processing of personal data
Application form for revising the test results to the appeal committee of the institution
Application for a certificate of additional education (if it is not available!)
3 Information
3 for entrance examinations is located in the site section: VACANCIES FOR ADMISSION (TRANSFER)
JANUARY - Open basketball tournament "Christmas Meetings" among girls.
FEBRUARY - Open basketball tournament dedicated to "Defender of the Fatherland Day".
MARCH-MAY - Tomsk City Open Basketball Championship in memory of NS Osipchuk.
JUNE - Open streetball tournament for the prizes of Alexander Kaun among girls and boys.
Advanced High School Camp training options through NBC Camps: Boys College-Prep Basketball Camp attracting Division 1 prospects from around the world, for Girls NBC Camps has HS Girls Advanced Campin Spokane, WA, and Boys and Girls Total Basketball Camp, intensive college prep training north of Calgary in Alberta, Canada.
620).
Projecting actions ahead of time makes a person more likely to follow through (Halpern, 2015, p. 199). Commit to the workouts that you will perform each week rather than deciding each day whether you feel up to it.
(2011). The effect of aquatic and land plyometric training on strength, sprint, and balance in young basketball players. Red de Revistas Científicas de América Latina y el Caribe, España y Portugal, 6 (1).
Retrieved from https://youtu.be/fwgAhXGTI4E
(2015, May 15). The Definitive 6-Week Guard Workout. Retrieved August 13, 2017, from U.S.A. Basketball: https://www.usab.com/youth/news/2012/06/the-definitive-6-week-guard-workout.aspx
A certain role in my decision was also played by the fact that our elementary school works according to experiment 1-4, and therefore I, as I work and in grades 2-3, have to look for and solve something different, new. 
After that, we learn running sideways, backwards and their varieties. The basic element is the position on half-bent legs and balance, which is ensured by the half-bent legs of the arms in front of the chest. 
6 named after V.I. Rastorguev City of Tomsk" from 08/25/2022 to 09/12/2022 recruits children on a budgetary basis. 
01 / 26-1, in order to identify the physical qualities and motor skills of applicants necessary for the development of the relevant programs. 
a medical certificate from a pediatrician that the child has no medical contraindications for playing basketball; 
