Amanda Knapp
Basketball is a physically and mentally demanding sport that requires a unique combination of skills. To improve your game, you must identify and work on your weaknesses, such as dribbling with your non-dominant hand or shooting form. Developing stronger dribbling skills is the easiest way to become a better player, as it allows you to control the ball and move effectively on the court. You should also focus on fundamental movement patterns like flexibility, strength, posture, balance, and agility. Strength training and drills can improve your speed, agility, reaction time, and hand-eye coordination. Additionally, practising at game speed will help you maintain your form during a game. Building endurance through light runs, weight training, and wind sprint drills will ensure you can keep up with the demands of the game. Lastly, don't be afraid to play with people who are better than you—it's the best way to challenge yourself and improve your skills.
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Dribbling skills
Dribbling is a fundamental skill in basketball, requiring hand-eye coordination, good timing, and lots of practice. It is a skill that can be practised alone, and one that can always be improved upon.
Drills
Drills are a great way to improve your dribbling skills. Here are some drills that can help you get better:
- Hand placement practice: Focus on using your whole hand to dribble, not just your fingertips or palm. Spread your fingers to make contact with the top and sides of the ball, allowing the upper part of your palm to also make contact. This gives you maximum power. Practice this often to build muscle memory.
- Low dribbling: This drill involves getting into a low stance with a low centre of gravity, and using an intense dribbling action, sometimes called "pounding".
- Running while dribbling: This drill helps you build speed and dexterity. Practice running the length of the court while dribbling with each hand.
- Protective dribbling: This drill helps you protect the ball from defenders. Practice dribbling with one hand while raising your non-dribbling arm to hold back the defender.
- Weaving around cones: Set up cones in a line or random pattern and practice weaving around them to simulate dribbling around opponents.
- Non-dominant dribbles: Practice dribbling with your non-dominant hand to strengthen your off-hand dribbling.
- Push-pull drills: Stand with your legs slightly bent and push and pull the ball from one side of your body to the other using the same hand.
- Pocket pounds: Focus on dribbling the ball as hard as you can without it going higher than your pocket.
- Front V-dribble: This is used for in-and-out fake moves to get around a defender. Start by dribbling the ball side-to-side in front of your body, making a 'V' shape. Switch between your right and left hand.
- Figure 8 dribble: Widen your stance and dribble the ball in a figure eight around both of your legs, switching hands as the ball moves from one side to the other.
- Alternate between your legs: Put your right foot in front and your left foot behind. Cross the ball between your legs and jump to switch the position of your feet.
- Double dribble: With a ball in each hand, pound them on each side of your body. Then, pass one ball behind your back and one in front to the opposite hand.
Tips
- Practice dribbling in game-like situations with defenders present.
- Practice for at least 10 minutes per day.
- Keep your head up and eyes on the game.
- Avoid double dribbling, travelling, and carrying the ball.
- The more time you spend with a ball in your hand, the better your ball control will be.
- Practice outside of your comfort zone to improve your skills.
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Shooting skills
Practice Shots in a Game Context
When working on your shooting, practice shots that you would take in a game. This will help you improve your skills in a way that translates to actual games. For example, when doing dribbling drills, have someone act as a defensive player and try to steal the ball from you. This will help you learn to shoot under pressure and improve your shooting form under game-like conditions.
Loaded Shooting Wrist
One of the most important things for a shooter is to have their shooting hand/wrist loaded behind the basketball as they are going into their shot. If the shooting wrist is not loaded, it will end up on top of the basketball, leading to a flat shooting arc. Load your hand behind the ball to get under it and achieve a better arc.
Shot Pocket
A consistent jump shot is achieved by getting the ball to your shot pocket, which is located in front of your dominant hip. If you're right-handed, your pocket is in front of your right hip.
Shooting Elbow Under the Ball
If you get your shooting wrist loaded and the ball to your shot pocket, your elbow will naturally fall into place under the ball. This will help you get a smooth release and improve your accuracy.
Hand Positioning
Hand positioning is critical to becoming a consistent shooter. Place your dominant hand's index finger on the ball's air valve and take a few form shots to get used to the feel of this position. Always hold the ball with your finger pads, leaving some space between the ball and your palm. As you line up your shot, aim your eyes at the rim hooks and think about dropping the ball just over the front of the rim. A higher release point makes it harder for defenders to block your shot. Keep your elbow and wrist in line with the basket as you release, extending your arm fully so your elbow ends up above your eye.
Practice at Game Speed
It's important to practice at game speed to simulate the pressure and intensity of a real game. Pretend that defensive players are guarding you to help mimic the pace and improve your shooting accuracy and form during games.
Confidence
Confidence is key when it comes to shooting. It comes from putting in the work and practicing consistently. The more you practice, the more confident you'll be in your abilities during games.
Strength Training
Improving your physical strength can help with your shooting. Focus on exercises that improve your leg strength, as this will increase your vertical jump, allowing you to jump higher when shooting.
Flexibility
Improving your flexibility can help with your shooting form and reduce your risk of injury. Focus on improving the flexibility of your ankle joints, as this will help you move more easily and prevent ankle sprains, which are common in basketball.
Posture
Good posture is important for maintaining balance and taking accurate shots. Keep your nose behind your toes and your hips loaded without leaning your body forward.
Practice, Practice, Practice
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Physical fitness
For body conditioning, focus on building explosive power for layups and rebounds, and work on increasing your stamina. Agility drills are key to developing quickness and footwork. You can also incorporate gym workouts into your training regimen. Strength training will build strength in your legs, core, and upper body, enhancing your power, agility, and endurance on the court. Cardiovascular conditioning will improve your fitness and boost your stamina, helping you keep up with the fast pace of the game. Plyometric exercises like box jumps, lateral hops, and jump squats will increase your overall athletic performance.
For basketball skills training, focus on dribbling drills to improve your ball control. Practice dribbling with both hands to improve your ball-handling skills. Work on your shooting technique by focusing on your form, aim, and follow-through. Practice your layups from different spots on the court, as well as mid-range shots and three-pointers.
You can also improve your physical fitness by performing endurance-building exercises such as light runs, weight training, and wind sprint drills. Implementing these exercises into your daily routine will increase your stamina and allow you to become a more aggressive player.
Remember, you don't need to spend a lot of money on expensive gyms and trainers to get in shape for basketball. There are many effective at-home workouts and drills that you can easily fit into your schedule to improve your physical fitness for the game.
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Mental toughness
Mindfulness and Meditation:
Focusing on the present moment is a powerful skill that can enhance your performance. Mindfulness meditation helps you stay calm and centred during games. Start by focusing on your breath, and whenever your mind wanders, gently bring your attention back. Gradually increase your meditation time, and you'll find it easier to stay focused and reduce anxiety during play.
Visualisation and Self-Talk:
Visualisation is a form of mental rehearsal where you imagine yourself performing successfully. This technique improves confidence and reduces anxiety. Create a list of positive self-talk statements that you repeat to yourself daily and during games. Repeating affirmations like "I'm the best player on the court!" can boost your self-belief and mental toughness.
Consistent Practice:
Consistent and persistent practice is key to building mental toughness. Legendary basketball players emphasise the importance of repetition and routine in developing a calm and confident mindset. The more you practice, the more instinctive your actions become, reducing anxiety and improving performance.
Focus on What You Can Control:
Instead of dwelling on past mistakes or future outcomes, focus on the present and what you can control. This mindset helps you stay grounded and prevents you from getting caught up in the rollercoaster of results. Take a breath after each mistake and use it as a cue to move on.
Gratitude and Perspective:
It's easy to get discouraged after a bad game or poor performance. Practising gratitude can help shift your focus from results to the process. Remind yourself of your love for the sport and the joy of playing. This perspective will help you stay motivated and enjoy the journey of improvement.
Developing mental toughness takes time and dedication. By incorporating these strategies into your routine, you'll be well on your way to becoming a mentally strong and resilient basketball player.
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Strength training
When it comes to strength training, it's important to focus on exercises that target multiple muscle groups and improve cardiovascular performance. High-intensity interval training (HIIT) is a great option for basketball players as it involves sudden bursts of high-intensity activity, similar to the movements in basketball. Additionally, exercises that improve hand-eye coordination are beneficial, as basketball requires advanced coordination skills.
Olympic lifts are an excellent way to improve strength, power, and agility. The power clean, for example, helps develop explosive hip extension, increases vertical jump height, and strengthens the lower back to prevent injuries. Medicine ball throws are another great option, as they improve total-body power and coordination between upper and lower body movements.
Single-leg squats are essential for basketball players as the sport involves spending a lot of time on one leg. This exercise improves balance, stability, and overall lower body strength. The TRX Crossing Balance Lunge is another excellent exercise for improving balance, as well as strength and agility.
It's important to note that strength training should be combined with proper guidance and technique to ensure it improves, rather than hinders, your shot. In-season training should focus on maintenance, while off-season training should be dedicated to improving overall strength and developing basketball-specific skills such as speed, agility, and vertical jump height.
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Frequently asked questions
Dribbling is a fundamental skill that can be improved through consistent practice. Start with the correct posture: knees shoulder-width apart, and don't lock your knees. Keep your eyes up and learn to ''feel'' the ball without looking at it. Practice dribbling with both hands, and try drills like fast dribbles and crossovers.
Work on your physical fitness and endurance to be able to run the court for an entire game. Improve your flexibility, strength, posture, balance, and agility. Strength training, plyometrics, and drills can enhance these qualities. Additionally, focus on your mental game and be confident.
Practice shooting regularly, especially shots you would take in a game. Focus on your hand positioning and technique. Place your dominant hand's index finger on the ball's air valve, and hold it with your finger pads. Aim at the rim hooks, and think about dropping the ball just over the front of the rim. Keep your elbow and wrist in line with the basket during the release.
