Ayrton Oneill
Basketball is a demanding sport that requires a lot of sprinting and endurance. To be in good basketball shape, players need to be able to perform short bursts of speed and shuffle up and down the court for extended periods. This means that basketball conditioning drills are essential to build mental and physical agility, flexibility, and strength. The best drills are those that mimic game situations, such as dribbling and shooting while running, rather than long-distance running or pointless sprints. This allows players to improve their fitness and skills simultaneously, ensuring they can give 100% effort throughout the game.
| Characteristics | Values |
|---|---|
| Purpose | To improve players' ability to perform basketball tasks for longer periods without losing handles, turning over the ball, and effectively finishing at the rim. |
| Type of drills | Running drills, sprinting, and shuttle drills are common. However, these should be combined with basketball skills such as dribbling, shooting, and passing to improve conditioning and skills simultaneously. |
| Intensity | Drills should mimic the intensity and duration of a basketball game, including short bursts of speed and endurance. |
| Progression | Start slow and gradually increase the intensity and complexity of drills. |
| Fun | The most successful conditioning programs are fun and engaging, reducing the mental and physical toll on players. |
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What You'll Learn
Full-court dribbling and layup drills
Full-Court Dribbling and Layup Drill
This drill is exactly what it sounds like. Start at the baseline and dribble the length of the court, then shoot a layup. Grab your rebound and shoot another layup at the other end of the floor. Continue circling the court in this manner until you make a certain number of layups or for a set time limit. Be sure to do this drill on both the right and left sides of the court to improve dribbling and shooting with each hand.
Between-the-Legs Drill
This drill helps you work on your between-the-legs dribble. Start at the baseline and dribble the ball across the court, making a between-the-legs dribble at each cone. Mix up your finishing moves at the basket, including floaters, layups, pull-up jumpers, and pull-up 3-point shots. Dribble at full speed to each cone and come to a complete stop. Then, explode to the next cone as fast as possible to throw off your defender. After reaching each cone, take two retreat dribbles to create space and turn your body to face the sideline.
Full-Court Partner Sprints
This drill requires a partner. You and your partner will alternate sprinting the length of the court and back while the other person rests. This helps build endurance and mimics the changing directions and stopping and starting that occur during a game.
Full-Court Passing Layup Drill
This drill involves two players with a ball under each basket. On the whistle, both players outlet to the near wing while running down the floor toward the far basket. They pass to players on the sideline and receive a return pass, culminating in a layup on the far end. The player who makes the assist rebounds the ball and starts the same procedure up the same side of the floor. This drill improves passing, catching, and finishing skills.
Cone Grab Layup Drill
Set up two cones, one at the top of the key and another at the elbow. Start underneath the basket with a ball and dribble out to the top of the key, circling the cone. As you pass the second cone, grab it with your off-hand and finish with a layup using your other hand. This drill improves both your layups and conditioning.
Remember, it's important to start slow and gradually increase the intensity of these drills. By improving your conditioning, you'll be able to perform basketball skills for longer periods without losing handles or turning the ball over.
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Two-ball dribbling
One variation is to alternate the dribbles, dribbling one ball and then the other. Another is to dribble one ball high and one ball low. For an extra challenge, players can weave through cones or chairs, or even juggle the two balls, keeping them moving in a circular motion. The two-ball figure 8 drill is another great option, where one ball goes around the leg and the other stays in front, with the same ball staying in the same hand.
Players can also try the two-ball shuffle, where the balls are dribbled through the legs, or the two-ball one around the back, where one ball is swung around the back while the other is crossed over in front. The two-ball dribble can also be combined with other exercises, such as catching tennis balls or weaving through chairs.
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Cone layup drills
- Set up one cone at the top of the key and another cone on the elbow.
- Begin underneath the basket with a ball.
- Dribble out to the top of the key and around the cone.
- Curl around the cone and cut past the second cone.
- As you pass the second cone, pick it up with your off-hand.
- Finish the layup with your other hand.
This drill can be modified by adding a crossover/between-the-legs dribble before picking up the second cone and completing an inverse layup. It can also be made more challenging for older players by adding 1-2 tight defenders to challenge the shot.
Another example of a cone layup drill is the "Cone Grab Finishing Drill", which involves weaving through cones while dribbling two balls. This drill can help improve layups and conditioning.
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Full-court partner sprints
To execute this drill, players will need a partner who is also looking to improve their conditioning. Partners will take turns sprinting the length of the court and back while the other partner rests. Once the first partner has completed their sprint, the other partner will begin their sprint, pushing each other to improve speed and endurance.
This type of drill is beneficial because it mimics the quick, short bursts of speed and constant movement that basketball demands. It is a more effective way to improve conditioning than simply going for a long-distance run, as basketball rarely involves running long distances at a moderate pace. Instead, players need to be able to perform at high intensity for short bursts, with frequent changes in direction and pace.
Additionally, full-court partner sprints can be easily adapted to incorporate other skills. For example, players can dribble a basketball while sprinting to work on their ballhandling skills or add a layup at the end of each sprint to improve shooting and finishing.
By incorporating full-court partner sprints into their practice routine, basketball players can effectively improve their conditioning, endurance, and speed, all of which are crucial for success on the court.
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Passing drills
Passing is a critical skill in basketball, and coaches should incorporate passing drills into their practice plans daily. Passing drills can help players improve their ability to move the basketball between teammates with proper spacing and create high-percentage shots. Here are some passing drills that can be incorporated into basketball practice:
Partner Passing
This is a simple drill where players work with a partner to practice passing techniques. Coaches can start with basic passes such as the chest pass, bounce pass, push pass, and overhead pass. Once players are comfortable with the fundamentals, more challenging variations can be introduced, such as passing through different windows (air pass or bounce pass) against imaginary, stationary, or "live" defenders.
Bull in the Ring
This is a dynamic team passing drill that helps players develop their passing skills while reading the defense. In this drill, players form a circle, and one player stands in the middle ("the bull"). The players on the circle pass the ball to each other while trying to prevent the bull from intercepting the pass. The drill helps players practice passing under pressure and improves their ability to make quick decisions.
No Dribble 3v2 Continuous
This drill combines passing with decision-making skills. Three players work together to pass and move without dribbling, trying to create high-percentage shots, while two defenders try to intercept the passes. This drill encourages players to pass and move into space while under pressure.
Full-Court Obstacle Setup
This drill combines sprinting with passing and layups. Players line up one behind the other. Each player starts with a full-court sprint, then must make a pass and finish with a layup. For junior and senior players, a variation can be introduced, limiting them to three dribbles and a layup or requiring them to complete the layup in less than four seconds.
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Frequently asked questions
Good basketball conditioning improves players' ability to drive the lanes for longer periods of time without losing handles, turning the ball over, and being effective while finishing at the rim.
Spending valuable practice time getting your team to work on their conditioning without a basketball. This could be long-distance running or pointless sprints.
Here are some basketball conditioning drills that can be done with a ball:
- Full-Court Dribbling & Layup Drill
- Two-Ball Dribbling
- Cone Grab Layup Drill
- Arc Layup Drill
- Full-Court Partner Sprints
Some conditioning drills that can be done without a basketball include running laps, sprints, or up-downs.
It is important to start slow and gradually increase the demands and the number of tasks that players need to do after running a few sprints or playing intense defense. Additionally, the most successful basketball player development programs are fun, so it is important for coaches to teach the fundamentals of basketball in an enjoyable way.
