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BASKETBALL CONDITIONING DRILLS
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"You can accomplish almost anything if you're willing to pay the price."
Vince Lombardi

Conditioning is important!!! The best conditioned players and teams are always the best fourth quarter teams. Do the following and you'll be a fourth quarter player. Ask yourself: "How bad do I want it?"

Stamina/Strength
  1. Running hills. Probably the best form of conditioning. Try sprinting these as you go up each hill. Be determined!
  2. Running bleachers. Much like hills. Find a stadium and sprint up the stairs and jog down. Push yourself. Remember: No pain, no gain!
  3. Jumping up bleachers with both feet. Go all the way to the top. Walk down and keep going.
  4. Use a Heavyrope. Helps conditioning and upper body strength.
  5. Riding a bike. Up hills is great!! Builds up the legs.
  6. Play one-on-one full court. Great for conditioning!! Play up to threes by one. Loser stays on!! You definitely don't want to lose. Best to get three or four players.
  7. Walking on the balls of your feet.Builds up the calves big!!
  8. Weightlifting for players 8th grade-and beyond. For players below 8th grade,
    9. you should do pushups every other day (50-75)
  9. Ball pushups. Try doing a pushup while holding onto a ball. Can also do two
    10. balls. Great for hand strength and balance.
  10. Grass Dribbling. Pick out a big patch of grass and go at it. Builds up upper body strength. Gary Payton does this for strength.
  Quickness/speed
  1. The five dots. The best drills to improve overall quickness. Start at 30 seconds and build up. Do the dots 3-4 days a week. The following are the exercises to do.
    * Box jumps x2 to the right
    * Box jumps x2 to the left
    * Side to side x2
    * Up and back x2
    * Figure 8 once and then reverse
    * Small triangle x2
    * Hopscotch x2
  2. Single bench jumping. Get a bench and jump over it sideways. Either go 30 seconds or a 20 count.
  3. Double bench jumping. Get two benches and put them about four feet apart. Jump over them forward with two feet. Try doing ten (jumping both is one complete) without stopping.
  4. Quick one step jumps. Jump up a step and down it as quickly as possible. Try to go 45 seconds.
  5. Explosions in water. Sink to the bottom of a pool and explode with your legs to the surface.
  6. Quick cuts in water. Find a pool where you are up to your waist. Try to make sharp cuts. Cut quickly as if you're trying to get the ball. You will become quicker.
  7. Working out on the beach. It works!
    8. * Sprinting on lose sand. Don't just run 10 yards and go home. Try 40's and 100's. * Do these in lose sand.
    * Long bunny hops forward.
    * Quick jumps from side-to-side.
    * High jumps in one place. Try to keep your knees high.
  8. Shadow boxing. It may sound stupid, but it helps your footwork and quickness. Try it for three minutes straight and then take one minute off. Then try it for another three. Constantly move and stay on your toes.