The best basketball players not only have great shooting skills, but also have enough endurance to last the duration of the game. If you’re feeling fatigued in the second half of a game and start turning the ball over, it’s time to take a look at your conditioning.
Basic conditioning drills for basketball players will build up their endurance with running or jumping. Another set of drills will hone in on their sport-specific skills and exercises to prepare players for the movements they will perform in games. These drills help athletes get accustomed to performing basketball skills (dribbling, shooting, etc.) while fatigued, which mimics second half playing time.
Run sideline to sideline for one minute and keep track of how many times you cross the court. Rest for one minute.
Half Court Sprint
Starting at the baseline, sprint to the half court line and return to the baseline. Repeat 10 times.
Full Court Sprint
Starting at the baseline, sprint the full court to the opposite baseline. Touch the baseline and return to the starting baseline. Repeat five times.
Starting at the baseline, run to the first free throw line, tap the line with your hand and run back to the baseline. Then run to the half court line. Tap and return to the baseline. Next run to the far free throw line. Tap and return to the baseline. Finally, run to the far baseline. Tap and return to the starting baseline.
Full Court Lay Up
Starting at the baseline, dribble to opposite basket and perform a right-handed lay up. Dribble to the opposite basket and perform a left-handed lay up. Repeat for two minutes.
Start with both feet in the box of a rope ladder and jump forward so that the right foot lands outside the next box. Jump back into the next box with both feet, then to the next box with the left foot outside. This drill can also be done on a hopscotch pattern drawn with chalk on a sidewalk.
Chimney Jumps—Ladder Drill
Jump up and into each box with both feet, working on height and accuracy. Pull your knees up towards your chest for each jump.