How to train yourself in basketball

37 Basketball Training Tips, Strategies, and Secrets

Effective basketball training is essential for all players.

Whether you're a young player still learning the game, a college athlete attempting to turn pro, or a coach looking to help out their team, you should always be on the search for new basketball training tips to improve your game.

Below I'll share with you 37 important basketball training tips that will help you elevate your game to the next level.

Let's get started...

1.

There is nothing more important than having a plan of what you want to accomplish every time you step in the gym.

This requires that you've spent time evaluating your strengths and weaknesses and you understand what areas of your game you should be focusing on.

• What shooting drills do you want to use?
• How many shots do you want to take?
• Do you need to work on your ball handling?

The answers to all these questions should be clear to anyone who looks at the workout you have planned for the day.

Players can list their workouts on an electronic device like their phone or iPad, or be 'old school' by using traditional printed out paper with a pen to track your results (which I prefer).

Having a plan will allow you to stick to a schedule and be efficient.

You know exactly what to do and you go in and do it.

2.

Similar to how people schedule doctors appointments and work commitments, players must be schedule their basketball training workouts too.

Because if you don't schedule them, they probably won't happen.

Schedule your basketball workouts into your calendar at the start of the week and then hold yourself accountable to going to them.

How many times have you planned on working out but then other stuff just kept popping up?

• A friend asks you to hang out...
• You lose track of time while playing video games...
• You're busy watching on a TV series

And then by the time you look at the clock, it's too late to work out so you just forget about it and say "Oh well. I'll do it tomorrow".

This can't happen if you want to develop as a basketball player.

You have to make workouts a priority if you want to be successful.

3.

Players must understand this.

When you're in the gym, a lot of your workout time must be spent developing your ability to shoot the basketball.

Every other skill is secondary to shooting.

In the type of basketball that is being played today, it's very hard to receive significant minutes on the court at higher levels if you can't knock down an open shot consistently from the perimeter.

Sure, there are players who make it all the way to the NBA or WNBA who aren't great shooters, but they're often either 7 foot tall or have elite athleticism most of us couldn't dream of possessing.

To give yourself the best chance for success, focus on shooting.

Your goal should always be to become the best shooter on the team.

4.

Forget about all the parents on instagram claiming their 12-year-old makes 1,000 shots every single day...

Your goal should be 1,500 made shots per week.

Here’s the simple chart I refer to:

• Elite Shooter = 1,500 made shots per week
• Great Shooter = 1,000 made shots per week
• Poor Shooter = 500 made shots per week

“Only 1,500 a week!?” I’ve had a lot of coaches say to me…

If you also think this number is low, I want you to remember how many other commitments players have…

• School
• Homework
• Employment
• Team Practices
• Games
• Other sports
• Friends
• Etc

All the time these commitments require can really add up!

Let’s crunch the numbers to see how much time 1,500 shots a week takes…

Assuming a player makes one game-like shot every fifteen seconds (4 made shots per minute)…

Good - 500 made shots would take 125 minutes = 2 hours and 5 minutes.

Great - 1000 made shots would take 250 minutes = 4 hours and 10 minutes.

Elite - 1,500 made shots would take 375 minutes = 6 hours and 15 minutes.

That doesn’t seem like too much to ask of a player, does it?

5.

I first started advising players to start tracking their made shots after reading a terrific article on shooting coach Dave Hopla.

Dave tracks every single shot he takes… and regularly shoots 98%.

Incredible, right?

In fact, you'll find it hard to find any great shooter that doesn’t meticulously track their makes and misses when working on their shooting.

So why don’t more youth and high school players do it?

I have absolutely no idea!

To me, it’s an absolute must if a player plans on improving their shot.

Here are 5 quick reasons why tracking shots will make you a great shooter:

1. You cannot improve what you don't measure.
2. It makes every single shot important.
3. Players can set shooting goals and commitments.
4. Players will see improvements.
5. Players will find out their weak shooting areas.

6.

As shooting is the most important skill in basketball, it's important for all players to develop a fundamentally sound, consistent, and repeatable shot.

And the sooner a player can develop this, the better.

It's much faster and easier for players to improve when they're using correct shooting technique.

Here are the 10 steps players must follow:

1. Shot preparation
2. Hand placement on the ball
3. Balanced base
4. Feet direction (the turn)
5. Consistent shot pocket
6. Eyes on target
7. Wrinkle the wrist
8. Elbow under the basketball
9. Balance hand
10. Rhythm shot + follow through

For a more in-depth look into each of these steps, check out my full blog post on how to shoot a basketball perfectly.

7.

Players should start every workout close to the hoop working on their shooting technique (hint - the pros already do).

The absolute worst thing you can do is step into the gym and immediately start throwing up shots from behind the three-point line.

Start close to the rim and get into a rhythm of shooting the basketball with good technique first and then gradually extend the range of your shot.

Here's what I recommend:

• 20 makes from 3 feet.
• 15 makes from 5 feet.
• 10 makes from 10 feet.
• 5 makes from 15 feet (free-throw line).

That's all you need to do.

It's simple, it's quick, and you'll lock yourself in for a great workout.

8.

There are stories that occasionally surface on the internet about a kid 'grinding' in the gym for 10 hours a day and shooting 3,000 shots...

This is completely unnecessary (and often harmful).

In fact, if a player is spending that long in the gym, they're most likely doing something wrong.

Remember this quote...

"Time in a gym doesn't make a man a player any more than time in a garage makes him a car."

A smart and efficient player who goes to the gym for 1 hour can often achieve better results than a careless player who goes to the gym for 10 hours.

"How?"

By having a pre-planned workout and then getting in the gym and executing the workout at game speed and with 100% focus.

9.

While the quality of a workout is more important than quantity, players who want to get better still need to be in the gym multiple times per week.

No matter how effective your pre-planned workouts are, if you're only completing the workout once or twice per week, you're still not going to be able to develop at a significant rate.

You must be in the gym 3 - 5 times per week working on your game.

Any less than that and you simply won't be able to get in enough quality repetitions to give yourself a chance of becoming a great player.

10.

Another reasons to add conditioning to your workouts is that it ensures you'll be practicing under game-like conditions.

Understand this...

During games you're going to be sprinting up and down the floor multiple times before attempting to shoot. You're going to be fatigued physically and mentally.

It's important to practice under these conditions so that you're comfortable executing your skills when faced with these conditions during games.

Here are a few examples of how to add conditioning to workouts:

• Sprint to half-way and back after each shot attempt.
• Complete one suicide after each shooting drill and then practice shooting free-throws.
• Instead of using a basketball shooting machine, rebound the basketball after every shot by yourself.

11.

One of the best things a player can do is sit down with a pen and paper and evaluate their own strengths and weaknesses.

As long as the player is honest with themselves, this exercise will show them a few different things:

a. What areas of their game they need to work on (weaknesses).

b. What to focus on executing during games (strengths).

Understanding this is especially important when players are putting together basketball training workouts to improve their game.

You must be able to look at your game from an outsider's perspective and be objectively critical with yourself.

For example, just because you like shooting three-pointers doesn't make you a three-point shooter (especially if you're only making 17% of your attempts).

Which is why I always recommend getting your coach's thoughts, too...

12.

"Good players take criticism. Great players crave criticism" - Don Meyer

Once you've evaluated your own strengths and weaknesses, ask your coach if they'll spend a few minutes with you sharing their thoughts.

Ask them to be honest with you and to provide feedback.

Ask them what they think your strengths and weaknesses are.

But you must be willing to accept criticism when you do this. Understand that you're putting yourself in a vulnerable position and you must be willing to listen to your coach's advice. This takes mental toughness.

Don't argue with them.

An experienced coach can provide great insight into areas of your game that you might have overlooked.

13.

“I try and go through practice at game speed so it’ll be easier when I step on the floor for a real game” - Kevin Durant

One of the biggest mistakes a player can make during workouts is only putting in 50% effort when practicing.

Instead of sprinting around the court, they jog.

Instead of raising up on each shot, they barely leave the ground.

Being able to shoot casually and being able to shoot after running off a screen and then jumping up high into the air to avoid the defender blocking your shot are completely different skills.

If you want to improve your in-game shooting, you need to be practicing game shots at game speed.

14.

If you don't already have one, developing a consistent free-throw routine that you'll use every time you step to the line is very important.

A consistent routine gives you confidence and a process to focus your attention on when shooting free-throws.

Keep in mind that there isn't a 'right' or a 'wrong' way to do this...

• Steve Nash shoots imaginary shots before receiving the basketball.
• Jeff Hornacek strokes his cheek 3 times (a tribute to his kids)
• Gilbert Arenas circled the basketball around his waist 3 times.
• Jason Kidd blows a kiss before each free-throw (another tribute).

The above examples may seem odd, but the purpose of including them is to show you that anything is possible.

All that matters is that your routine makes you feel comfortable.

Here's a look at my routine:

• Catch the basketball a foot behind the line.
• Spin the basketball back to myself.
• Line up my lead foot with the middle of the rim.
• Other foot slightly behind and pointed at 10 o'clock.
• Bounce 3 times.
• Shoot

Figure out yours and stick with it.

15.

"No fundamental basketball skill has a bigger impact on a close game at any level than the free throw" - Adam Filippi

Once you've developed a consistent free-throw routine, then it's time to make sure you're practicing them enough to become a great free-throw shooter.

If you want to be on the floor during the final few minutes of close games, this is crucial. ..

Your coach must be able to trust that if you're on the court and you're fouled, you'll be able to step to the line and knock down two clutch free-throws.

Here are some of the percentages players should be aiming for to be an above-average free-throw shooter at each level:

Late Youth - 60%

High School - 70%

College - 80%

For context, the average free-throw percentage from college players has floated around the 67% - 70% mark since 1960...

And the average free-throw percentage from NBA players has varied between 73% and 77% since 1955 (source: Chicago Tribune).

Players should be doing much better than that!

16.

Continuing with the free-throw topic...

"When should you be practicing them and how should you do it?"

There are two specific times...

a. Bulk free-throw shooting

The first method involves shooting a large amount of free-throws in a row.

What you're aiming to achieve using this method is to commit your free-throw routine and free-throw technique to muscle memory.

The focus is on getting in a lot of repetitions.

Players can do this by shooting 100 free-throws in their backyard after school or by shooting 50 free-throws to finish a basketball training workout.

b. Fatigued free-throw shooting

While the first method focused on mass repeititions, fatigued free-throw shooting focuses on game-like repetitions.

This means practicing your free-throws while feeling the same type of fatigue a player would experience mid-game.

The best way to incorporate this into your workouts is to shoot two free-throws after each drill during a basketball workout.

For example:

• Mikan layups
• 2 free-throws
• 15 midrange shots
• 2 free-throws
• 10 three-point shots
• 2 free-throws

Both of these methods are important for free-throw shooting development.

17.

Bob Knight (former coach of Indiana) understood the importance of developing a great shot fake...

"I sit and wonder why no one uses the shot fake. The shot fake, when used correctly, can eliminate a defender" - Bobby Knight

"The most neglected and best scoring move in basketball is the shot fake" - Bob Knight

But how many people take the time to work on it?

Not many.

Here are the key points you need to remember:

a. Stay low - If the defender jumps on the shot fake, the offensive player needs to be low to explode past them and attack the rim.

b. Raise the basketball to eye level - Any higher and the offensive player will take too long to make the most of their advantage.

c. Eyes on the rim - To really sell the shot fake, players need to look at the rim. Defenders will often watch the eyes of their opponent.

Once the defender takes the bait, the offensive player can either take one dribble to the left or right and shoot or they can attack the hoop.

Commit to working on your shot fake and improving it.

18.

If you've ever been told by a coach that you should always either 'hop' or 1-2 step' into your shot, don't listen to them.

Truth is...

The 1-2 step is better in some situations.

The hop is better in some situations.

Which one is better will depend on a number of factors:

• How quickly you have to shoot.
• The direction you're facing on the catch.
• The position on the floor.
• How fast you're moving on the catch.
• Personal preference.
• etc.

Which is why it's important that you're practicing your shot using both methods in a range of different situations.

Don't listen to anyone who tells you that you must use one of the methods exclusively no matter what.

19.

There is absolutely no question that a basketball shooting machine can help you become a better player.

A personal rebounder for your entire workout?

Yes please.

A basketball shooting machine will significantly increase the number of shots a player can take in a short amount of time.

Instead of chasing after the rebound after every single shot, a player can stay at a specific spot on the floor and let the machine do all the rebounding while they just focus on shooting.

And if you're looking for one, I highly recommend Dr. Dish.

Not everyone will have access to a shooting machine...

But if you do, take full advantage of it whenever possible.

20.

Once you become a lethal outside shooter, opposition players are going to be forced to defend you closer to prevent the outside shot.

It will also be far more likely that they'll jump on your shot fakes.

This is when you need to attack the rim.

Being able to explode past your opponent and then finish at the rim with a variety of moves is crucial to be a complete scorer.

Here are 7 finishing moves all players should be working on:

1. Regular layups (overhand)
2. Finger Roll (underhand)
3. Floaters
4. Off-foot layups (example: right foot jump, right foot shot)
5. Euro step
6. Reverse layups
7. Jump stop layups

21.

"There's a disposition great defenders have - a genuine pride that scores are a problem, people that score on me is a problem" - Brett Brown

Becoming one of the best defenders on your team is a smart way for any player to stand out and increase their court time.

How many players really want to improve defensively?

Not many.

The best way to improve your one-on-one defense is to compete against a live opponent. Preferably someone better than you.

Here's what to focus on:

• Staying down in defensive stance.
• One arm's length away from your opponent.
• Contain them. Don't allow them to get past.
• Force them into a difficult shot.

Very few players are committed enough to focus on defense - be different.

22.

Being able to catch the basketball in the low post and the score with a variety of moves is a lost art in today's game.

When was the last time you walked into a gym and noticed kids working on their low post moves?

It just doesn't happen much anymore.

Usually kids are too busy shooting off-balance three-pointers.

But let's turn this negative into a positive:

Just as players aren't practicing scoring in the low post, players aren't learning how to defend the low post either...

This gives players who are willing to commit time to developing their post moves a big advantage over the competition.

Here are the post moves I recommend working on:

• Jump hook
• Up and under
• Drop step
• Face up shot

To be clear, all players (1 - 5) should be working on these low post moves. Not just the tall players who usually hang around the rim.

You never know who's going to have a mismatch against a smaller or weaker opponent. All players must be prepared to take advantage in the low post.

23.

The exact age that players should start lifting weights is a highly debated topic online and offline.

I'm not a doctor or a medical professional so I won't give advice on when players should start lifting, but one thing's for sure...

Weight training does help players on the basketball court.

Getting stronger will allow a player to pull down more rebounds, fight better for position, nudge off opponents, etc.

The body will also be more resistant to injuries.

As long as a player seeks professional advice and gets a weight lifting program tailored for their goals, increased strength can be a big advantage on the basketball court.

24.

"The better conditioned team will probably win in the long run" - John Wooden

Another fantastic way to improve your basketball training is to incorporate conditioning (sprints, bodyweight exercises) into every workout.

This is important for several reasons, but the one we'll talk about now is the importance of improving your fitness.

Improving your level of fitness will dramatically improve every single area of your game.

You'll be less fatigued while shooting, you'll be able to sprint back harder on defense, free-throws will be easier, much better defense, etc.

It's difficult to be a great player when you're fatigued...

When players are tired, they make mistakes.

And a player who makes mistakes and poor decisions isn't the kind of player that coaches want on the court at the end of games.

I'll show you some examples of ways to add conditioning to your workuots in the next tip...

25.

One of the best things you can do to give yourself an edge over the opponent is to sort out what food you're putting into your body.

And this doesn't just mean before and after games...

It means all the time.

What food are you putting in your body on a day-to-day basis to fuel your basketball and life commitments?

Most people are eating McDonalds and KFC every day and then washing it down with 4 cans of Coca-Cola.

Commit to doing better.

I don't claim to be a nutrition expert, and I'm not expecting players to eat like they're training for a bodybuilding contest, but we all have a general understanding of what food is good and bad.

• Stop having sugar-filled cereal.
• Stop eating fast food.
• Stop drinking soda.
• Start eating more chicken and eggs.
• Start planning your meals.
• Start drinking more water.

Committing to the little things like improving your diet can give you a big advantage over the competition.

26.

With all the individual workouts, team practices, and games that players go through on a weekly basis, putting a high importance on recovery is crucial for long-term development.

Let's be realistic...

At some point you need to rest your body and recharge your mind.

Resting is important both physically and mentally to ensure that you'll be able to continue to play at train at a high level.

Here are a few exercises and tools that can help basketball players with recovery:

Foam Rolling - By foam rolling you can increase your flexibility, improve blood circulation around the body, and it also removes lactic acid post-workout.

Stretching - Daily stretching will prevent tight muscles, improve your range of motion, and can decrease injuries.

Massages - Similar to stretching, massages will prevent tight muscles and assist with preventing injuries.

27.

Definition: "Able to use the right and left hands equally well."

Apart from shooting, the best players are able to perform all basketball skills equally well with both hands.

• They can pass with left and right.
• They can block with left and right.
• They can dribble with left and right.
• They can finish with left and right.

I've watched many young players dominate the game with their preferred hand at a young age. Many are so dominant that they don't even bother working on their opposite hand.

And here's what happens:

When they get to the next level, defenses get smarter.

You'll often hear a coach yell out to 'force him left' which can effectively shut down the player because they don't have the left hand dribbling skills to attack that direction.

It's important to work on both hands so that players are able to take advantage of anything that the defense gives them.

28.

"I dribbled by the hour with my left hand when I was young. I didn’t have full control, but I got so I could move the ball back and forth from one hand to the other without breaking the cadence of my dribble. I wasn’t dribbling behind my back or setting up any trick stuff, but I was laying the groundwork for it" - Bob Cousy

While dribbling is without a doubt the most overused skill in basketball, it is still important to spend time on developing.

This is true for players at all five positions -- not just the guards.

The last few years have shown us that having a tall player who can rebound at a high rate and then immediately push the basketball down the floor is invaluable to a team; so encourage everyone to improve!

There are several ways to improve your ball-handling:

1. Compete against live defenders

Whether it's 5-on-5 or 1-on-1, playing against live defenders is the best way to improve your ball-handling.

The benefit of live competition is that it forces you to learn how to be creative and effective in game-like situations.

There's nothing better!

2. Full-Court Dribbling

If you have a full court available to practice (or a driveway), you can use the entire floor to work on different dribbling moves.

• Crossovers
• Change of pace
• Hesitation dribble
• Behind-the-back
• Through-the-legs
• In-and-out

3. Stationary Ball-Handling

Here's a list of some of 50 stationary ball-handling drills you could be working on at home or when you don't have access to a hoop:

• Pound dribble
• Figure 8
• Body wraps
• Spider dribble
• Scissors
• Kills

29.

Another fantastic way to make the most of the off-season is to improve your vertical jump.

An extra inch or two on your vertical jump can make a big difference during games....

It can be the difference between rising up and blocking an opponent's shot or slapping them on the wrist.

Performing a vertical jump workout program will also improve your speed, agility, and reaction times too.

There are many benefits!

Fortunately, a few years ago I created a free 12-week vertical jump program that has resulted in many success stories.

Use it.

30.

One of the most important things a player can do is have a 'driveway workout' or two ready for when they can't get to the gym.

It's the number one excuse I hear for why players can't train...

"I couldn't get to the gym"

So, what's a 'driveway workout'...

A driveway workout is a basketball training workout that you can complete at home by yourself as long as you have a basketball.

These should be created by each player because the equipment, space to dribble, and whether you have a basketball ring at home or not will vary between each individual.

Here's an example workout for a player who doesn't have a ring at home:

• Pound Dribble - right hand x 20
• Pound Dribble - left hand x 20
• Crossovers - x 30
• Front V-Dribble - right hand x 20
• Front V-Dribble - left hand x 20
• Side V-Dribble - right hand x 20
• Side V-Dribble - left hand x 20
• Spider Dribble - x30
• Creative Wall Passes - x30
• Line Form Shooting - x50

When you have a driveway workout, there should never be any excuse not to work on your game every day.

31.

Competing one-on-one is by far one of the best ways to improve your basketball ability.

This is especially true if you're competing against players who are currently better than you.

Offensively, players learn how to create shot opportunities for themselves and score using a variety of moves.

Defensively, players must learn how to play solid on-ball defense as there is no help defense to back them up if the offensive player gets past them.

Here are 3 tips to make one-on-one more game-like:

1. Start from different positions on the floor

Don't just start at the top of the key every time, change it up...

You have the option to start each possession from a number of different areas on the floor:

• On the wing
• In the corner
• In the low post
• From the elbow
• Off a closeout

2. Limit number of dribbles

Don't dribble the basketball at the top of the key 20 times before looking to attack the defense and score.

One of the most effective 1-on-1 rules is to limit the number of dribbles that a player is allowed to use on each possession.

This forces players to learn how to effectively create a good shot in limited time and limited space.

My recommendation is 2 - 3 dribbles.

3. Confirm each point with a free-throw

This is a great rule to improve shooting free-throws while under pressure.

Each time a player scores a point, they must go to the free-throw line and take one shot (or two for elite players).

If they make the free-throw, they get the point.

But if they miss the free-throw, their point is cancelled and the opposing player receives the ball on the next possession.

32.

Here's a quick tip to make your basketball team significantly better without any extra effort on your part...

Always invite a teammate when you go to the gym.

Even better -- invite all your teammates.

Not only does this give you a partner to shoot and rebound with, you'll be able to teach your teammates how to effectively work out, too.

Hopefully this will encourage your teammates to practice more often and your team will quickly improve. This will also allow you to use basketball drills that require a bigger group.

Unfortunately, there are many players who don't want to do this...

Many players don't want their teammates to improve and challenge them for minutes or their spot in the rotation.

33.

Another way for players to develop is to start watching basketball games like a coach instead of a general fan.

There's a big difference.

The general basketball fan will sit back in their chair and occasionally glance up at the TV screen while scrolling through their phone.

A coach watches with focus and attempts to learn from every game.

Here's a few things to look for:

• How is the defense defending ball-screens?
• How is the offense attacking the ball-screen defense?
• What plays are the offensive team using?
• What defense is the defensive team running?
• How do the star players create space to get an open shot?
• Where are the best defenders positioning themselves on the floor?
• And there are hundreds more!

Watching basketball games with the intent to learn and improve will give players a huge advantage over those who watch just for fun.

34.

Following on with the topic of constant learning, one of the best ways you can increase your basketball knowledge is on Twitter.

I'm constantly amazed by the amount of valuable basketball content that's shared on there each day.

Inspirational quotes, video breakdowns, effective basketball plays, links to interesting articles, etc.

But...

Twitter is only an effective learning tool if you're following the right people.

If you're not, it can quickly fill your days with a flood of pointless and negative garbage as people use their tweets to vent their frustrations.

Here are 5 accounts I highly recommend you follow:

1. @franfraschilla - Fran Fraschilla

2. @coachliamflynn - Liam Flynn

3. @fastmodel - Fast Model Sports

4. @bballimmersion - Chris Oliver

5. @bballcoachmac - Trevor McLean (yours truly)

35.

This is my 'responsible adult advice' tip. ..

It's a warning not to put all of your eggs in one basket.

There are far too many young players who are putting 100% of their hopes and dreams on securing a NBA or WNBA contract.

The reality is, according to NCAA statistics, only 0.02 to 0.03 percent of high school players end up in the NBA or WNBA.

To do the math, that's 2 - 3 out of every 10,000 players.

Those aren't great odds.

Make sure you're studying hard in school and putting enough time into your education so that you have something to fall back on if your basketball dreams don't work out.

36.

I have some great news for you...

Very few players are willing to get in the gym every day.

Very few players are willing to track every shot they take.

Very few players are willing to work on their 1-on-1 defense.

Very few players are willing to shoot 100 free-throws every day.

Very few players are willing to develop their ball-handling.

You see, most players aren't patient.

Unfortunately, most players are looking for the 'secret bullet' that will take them from an average player to a superstar overnight.

And it doesn't exist.

"What does this mean for you?"

If you're willing to commit to consistently improving your game with a lot of hard work, there won't be much competition standing in your way.

37.

This could be the most important tip of all.

If you really want to become a great basketball player, you have to commit to working on your game long-term.

It always amazes me how many kids I see start a basketball training routine full of excitement and looking towards achieving big goals... 

...but then they quit after 1 or 2 weeks because they haven't seen any significant results yet.

You will not see overnight improvements.

In fact, your rate of improvement will be so small that you probably won't even realise it at first.

But this doesn't mean improvement isn't happening...

After a few months of training, you'll be able to look back on your basketball training log and you'll realise just how far you've come and how much better you are now than before.

Small improvements add up remarkably quickly.

Basketball Training Tips Summary:

1. Always have a workout plan.
2. Treat your workouts like doctors appointments.
3. Shooting is the most important skill in basketball.
4. Elite shooters make 1,500 shots per week.
5. Always keep a detailed shooting log.
6. Perfect your shooting technique.
7. Start every workout with form shooting.
8. Workout quality is more important than workout quantity.
9. But quantity of workouts is still important.
10. Practice your skills under game-like conditions.
11. Evaluate your strengths and weaknesses.
12. Talk to your coach about what you need to improve.
13. Always train at game speed.
14. Develop a consistent free-throw routine.
15. Spend more time working on your free-throw shooting.
16. When (and how) to practice your free-throws.
17. Work on your shot fake.
18. Practice both 'The Hop' and '1-2 Step'.
19. If you have access to a shooting machine, use it.
20. Develop a variety of finishes at the rim.
21. Don't forget about defense.
22. Become a beast in the low post.
23. Get in the weight room and improve strength.
24. Improve your fitness level.
25. Upgrade your diet.
26. Understand the importance of rest and recovery.
27. Become ambidextrous.
28. Improve your ability to handle the rock.
29. Improve your vertical jump.
30. Make sure you have a 'driveway workout'.
31. Play more 1-on-1.
32. When you go to the gym, always invite a teammate.
33. Study basketball games (don't just watch them).
34. Follow the best basketball minds on Twitter.
35. Spend time studying, too.
36. There are very few players willing to put in the work.
37. Consistency is key to long-term improvement.

Conclusion:

For players committed to improving, the basketball training tips presented in this blog post will help you become a much better basketball player.

But there's a catch...

Simply reading this blog post won't make you a better player.

You have to take action.

Start scheduling your workouts, keep a training log, sit down and work out your strengths and weaknesses, be more careful with the food you put into your body, develop your shooting technique, commit to training at 100%...

I guaranteed you'll quickly see results on the court.

USA Basketball - 13 Summer Training Tips for Basketball Players

Whether you are in high school or college, the fall semester will be starting soon, with preseason team training workouts soon to follow. Hopefully you have been putting in work all summer and are prepared to make a great impression on your coaching staff upon your return to school.

This article is collection of thoughts and suggestions to make sure you maximize your workouts over the summer. For those of you in high school, most of the premier camps and AAU events will be winding down by late July; which gives you the month of August to focus on your training.

Heal Up

First and foremost, before we talk training, you must acknowledge and address any nagging injuries you may have. You don't want to ignore something little and allow it turn in to something big. Now is the ideal time to address these issues.

As a general rule, if a little rest, ice, and Advil don't do the trick, go see a doctor or physical therapist immediately. Whether you suffered a minor ankle sprain in an AAU game two months ago or you tweaked your groin at camp last week; go get a professional opinion on your condition and then follow their advice. Don't wait until school starts; do it now!

Self-Evaluation

Hopefully, sometime after your season ended or sometime at the beginning of summer, you sat down (preferably with your coach) and evaluated every aspect of your game to get an accurate feel for your strengths and weaknesses. Certainly a good portion of the evaluation should have been directed at your fundamentals; shooting, ball handling, etc. However, for this piece we will focus on the qualities of strength, explosiveness, agility, flexibility, reaction, and power.

It is important you honestly evaluate each of these components so you can better prioritize your training. Regardless of your strengths and weaknesses, I firmly believe in having a comprehensive training program and recommend you address all areas of performance on a consistent basis; but accurately knowing your strengths and weaknesses can help you prioritize each component of your workout.

What to Work On

With the exception of individual differences, at this time of the year you should be putting most of your focus on increasing full body strength and power. There are numerous strength training philosophies and the goal of this article is not to ignite a debate on which is the best. However, there are several fundamental rules most quality strength and conditioning coaches will advocate:

• Work your entire body; address every muscle group from head to toe including the legs, hips, core, and upper body. Have proper muscular balance by addressing areas around each joint; ankle, knee, hip, shoulder, and elbow.
• Work your body through all three planes of motion; choose exercises that go front to back, side to side, and rotating/twisting. Go through as many angles and alternative ranges of motion as possible. For instance, there are five primary angles for an upper body pressing motion: overhead, incline, horizontal, decline, and vertical. Same angles for upper body pulling motions. You can also do lunges and step-ups through several different planes and ranges of motion (forward, backward, lateral, cross over, step behind, plus several additional angles).
• Work within an appropriate repetition range. For basketball you should work roughly between six and 15 reps. While there are certainly instances when it is appropriate to perform more or fewer reps, 6-15 is a good rule of thumb for most sets.
• Work progressively to add resistance over time and always use proper technique with every exercise.

In addition to those universally accepted fundamentals, I also offer the following recommendations:

• Give special attention to your feet; they are integral to staying injury free and maximizing performance on the court. I currently have my players do one or two (appropriate) exercises barefoot every training session. Basketball shoes are designed to be very supportive; thus they limit mobility. One of the goals of training is to improve mobility. With that said, basketball shoes are not ideal for strength and conditioning workouts. Do a set of walking lunges with no shoes on and you will see what I mean!
• Make sure you work your core thoroughly as it is the center of all movement and is actively involved in almost everything you do. I will define your core as everything from your chest to your knees; hips, glutes, low back, abs, obliques and everything in between! The day and age of lying on your back and doing crunches is over! You need to incorporate a variety of methods; throwing (and catching) medicine balls from every conceivable angle and motion, twisting with cables or power bands, static holds, etc.
• At least once a week, work your body unilaterally, meaning "one side at a time." This is especially important for your lower body; make sure you throw in exercises that must be done one leg a time like lunges and step ups. Again, try to go through a variety of different angles and motions when performing.
• When performing plyometric exercises; pay close attention to your landing technique (not just your jumping technique). Try to land with your weight evenly dispersed over your entire foot, use your entire body to absorb the impact, land "chest-over-knees-over-feet", and land "quietly" (soft landing; like a cat). Make sure your knees don't buckle in and don't land straight legged. Creating solid landing habits is important for injury prevention; especially for females in preventing ACL injuries. While I most certainly recommend incorporating some type of appropriate plyo exercise in to your workouts; don't overdo it. Limit your volume!

Other Areas of Your Training

In addition to paying close attention to gaining strength; there are several other areas you need to address:

• Flexibility and mobility: I suggest doing more of an active warm-up and dynamic stretch prior to your workout and save static stretching for afterwards. Remember, stretching is not just for the hamstrings (although that is what 90 percent of folks focus on). Make sure to do appropriate movements to improve flexibility, mobility, and posture in your shoulders, core, IT band, groin, low back, and Achilles.

• Conditioning: At this time of the year it is not imperative for you to be in great basketball shape; so don't worry about killing yourself with intense court conditioning workouts (yet). You should be getting some decent conditioning with your skill work as well as when you are playing pick-up. You can also mix in some cross training (biking, pool, Stairmaster, jump rope, etc.) to keep things fresh and fun! When you do cross train, I recommend doing interval type work as opposed to slow and steady. Go hard for 20-30 seconds and then go slow for 30-40 seconds (and repeat for 10-15 reps). While being in top notch basketball shape is not urgent, you do want to show up on day one with a high level of overall fitness. That will make getting into actual basketball game shape much easier.

• Skill work: I have always said it doesn't matter how strong or fit or explosive you are; if you can't shoot, pass, defend, rebound, or handle the ball you will never be a high level basketball player! While I (obviously) know how important the strength and conditioning portion is; training for basketball players is a means to an end, not an end itself. You must work on your fundamentals, especially shooting and ball handling, most days of the week. Repetition is not a form of punishment; it is the only way to get better! Your skill work sessions should be intense and game-like, which will not only make you a better player, but will help you get in basketball shape as well. "Social shooting" won't get you to the next level. Shooting game shots, from game spots, and game speed will!

• Nutrition: You are what you eat. If you eat bad, you will look and play bad! Most basketball players are looking to gain body weight; which means you have to take in more calories than you burn. This can be very hard to do without proper planning and discipline. For a player looking to gain weight; you should aim to gain one pound a week for the next six weeks and show up on day one with 5-10 additional pounds of muscle. This will be like putting a bigger engine in a car! You will be able to run faster, jump higher, and block out harder!

• Rest and recovery: Do not neglect the role rest and recovery plays in maximizing your performance. If you are going to be on an intense training program this August, you need to make sure you are allowing your body to recover. I suggest doing everything possible to get eight hours of sleep each night and sneak in a quick 20-30 minute power nap if possible. I also suggest taking one full day off from all intense activity per week. You can shoot some free throws and stretch on that day, but nothing too strenuous. I also recommend taking 3-4 days off right before school starts; to really give your body some extra recovery before your team's preseason workouts begin. Don't worry, you won't "lose anything" by taking those days off, I promise. Whenever possible you should ice ailing areas after every workout (usually knees and low back) as well as use foam rollers and massage.

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 this and many videos have been shot. 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 had difficulty getting this rebound 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.

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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 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 we 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. As soon as there is a space between your hands and the floor, a little more than a ball, begin to rise up. Make several series (for example, 5). For advanced players, try this exercise without looking at the ball, or by hitting it with 1 finger of your right hand and 1 finger of your left hand.

Summary

Here is a set of exercises I suggest you do every time you enter the court. Believe me, the results will shock you! Of course, if you are a professional player, then these exercises will be familiar to you and will be given easily. However, who, if not you, should know about their usefulness. Join our VKontakte group: https://vk.com/uroki_basketbola - there are a lot of useful and interesting things.

And this is the end of the article, I wish you successful training and look forward to visiting this site!

Shooting exercises

replica swiss watches

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

Jump shot

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

First, you must improve your skills.

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

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

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

Individual Shooting Exercises

Exercise 1 Attention Concentration

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

Exercise 2 7 throwing positions and rebound (4 meters)

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

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

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

Exercise 4 Throw after stop

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

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

1. Start from any position.
2. On bent knees and with your head up, you do a throwing feint, hit the ball one or two with your right hand, stop and jump.
3. Get back into position, throw feint, hit the ball one or two with the left hand, stop, throw.
4. At each position, 5 attempts (Fig. 5).

Exercise 6 Jump shots after dribbling

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

Exercise 7 Playing with a virtual opponent

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

Double shots

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

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

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

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

Exercise 10 Two players, throw and rebound, throw feint

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

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

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

Ex. 12 Moving shots (from four meters or from behind a three-point arc)

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

Note: The previous exercise has three options.

A) Receive the ball and throw it.

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

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

Ex.13 Various dribbling options and a jump shot

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

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

Three players, two balls

Exercise 14 Warm-up exercise

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

Note: different options are possible

1) From seven positions (four meters)

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

3) From five points with feints to shoot

4) Throw after stoppage

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

Double shots: using screens

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

Exercise 15 Back screen and snatch

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

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

Exercise 16 Screening behind the back, "false" screening

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

0003

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

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

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

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

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

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

1. The attacker leads the player into the three-second zone, pretends that he will break through to the flank through the screen, the defender starts running around the screener through the three-second zone.
2. An attacker rushes into the corner of the court and the defender hits the screen.
3. Next, the same as in the previous exercise (Fig. 20).

Exercise 21 Screen at the base of the trapezoid - dash inward

1. The defender is chasing you, not falling behind until the very screen.
2. Then you run through the screen as close to the screener as possible and break into the three-second zone or foul line area.

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