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Start underneath the basket will a ball, and dribble out to the top of the key around the cone and toward the second cone. You will need two cones, and you will put one cone at the top of the key and another at the elbow. Cone Grab Layup Drill – This is another drill you can do to work on cardio as well as shooting. You can alternate the dribbles, dribble one ball high and one ball low, or you can even weave through cones while dribbling two balls.Ĥ. With two ball dribbling, you have a basketball in each hand, and you dribble the length of the court. Two-Ball Dribbling – Two ball dribbling is another way to work on cardio and ballhandling. Dribble to each cone, then crossover, and switch hands each time you reach a cone.ģ. Dribbling Cone Weave – For this drill, you can set up cones in a “z” or a zig-zag pattern. You can also work on your 1v1 moves by setting up cones and making dribbles moves each time you reach a cone.Ģ. Be sure to do this drill twice, once on the right side, and once on the left, so that you can work on dribbling and shooting with each hand. You can continue circling the court this way until you make a certain number of layups or for a set time limit. Then, you will grab your rebound and shoot a layup at the other end of the floor. You will start at the baseline and dribble the length of the court and shoot a layup. Full-Court Dribbling & Layup Drill – The full-court layup drill is exactly what it sounds like. That means you can improve conditioning while improving ballhandling, shooting, and/or finishing skills.Ĭheck out these basketball conditioning drills you can do with the ball in your hand:ġ. While you are running up and down the court, you might as well multi-task by working on your skills at the same time. You'll find four categories of drills below.Ĭonditioning/Cardio Drills with a BasketballĪs discussed above, basketball involves a lot of sprinting up and down the court. The final minutes of the game often decides who wins or loses, and you don’t want to be too tired to get the win.īelow, you can check out several different drills to work on your basketball conditioning to make sure you are in great shape for your next game. At the end of the game, you still want to have the legs and the wind to be able to handle the ball, score, and play tough defense. This is very different from running three miles in cross country.Ī high school basketball game is 32 minutes long, so you must be prepared to be running and defending for an extended period of time. To be in basketball shape, you need to have endurance and repeat short bursts of speed running or shuffling down the floor. What Does Basketball Conditioning Mean?īeing in shape is essential to be able to perform well in sports, but being in cross-country shape isn’t the same thing as being in basketball shape. Learn about some basketball conditioning drills you can do on your own below. You can set yourself apart by showing up to practice in great shape. Many players don’t want to put in the extra work it takes to be great, especially if this means working on running and basketball conditioning drills. You can put in the time practicing free throws, dribbling drills, and improving your conditioning. However, you can control how much work you put into your game and your basketball conditioning. You don’t control what your teammates do, you don’t control your coaches, and you certainly don’t control the officials. Home > Player > Athletic Development > Basketball Conditioning Drills & Workouts for the Individual Athlete Wanting to Get in Great ShapeĪs a basketball player, there are certain things you don’t have much control over.
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