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fitness DRILLS
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Run and Receive

Players run from the corner of the court out to a cone which they must touch. After touching the cone players drive inside the other cone where they should then look up and prepare to receive and protect the pass.

Advanced Ball Handling

Shuttles

Run shuttles between the half court line and the baseline; Speed of running depends on level of work required and time in the session - jog if it is for a warmup, raise to 75 % to 100 % if it is for a fitness test.

Fitness

Square Jumping- Plyometrics Fi...

The players will jump (2 footed) as far as they can forward, left, back and right. They will continue this for 45 seconds.

General

Dips Fitness - Basketball Dril...

While sitting in a chair with your hands on the front corners left yourself up and away from the front of the chair. Slowly lower yourself towards the floor. When you have gone down as low as you can the push yourself up extending your arms. Do this 15-20 times.

General

30 Second Pyramid Fitness - Ba...

The pyramid should be completed within 30 seconds. <ul type=&quot;circle&quot;> Baseline to near free throw line to baseline; Baseline to half court line to baseline; Baseline to far free throw line to baseline; Baseline to far baseline to baseline.

General

Side Hops- Foot Speed Fitness ...

Players will find a line on the court and stand to the side of it. Players will start out on 1 leg and hop side to side as fast as they can.

General

Pyramid and Shuffle Fitness - ...

Baseline to sideline level with freethrow line;Sidestep to middle of free throw circle and back to sideline;Sideline level with freethrow line backwards to baseline;Baseline to half court line;Sidestep to middle of centre circle and back to sideline;Sideline level with centre circle backwards to baseline;Baseline to sideline level with far freethrow line;Sidestep to middle of far free throw circle and back to sideline;Sideline level with far freethrow line backwards to baseline;Baseline to far baseline.

General

High Knees - Dyanimic Warm-Up ...

Players will perform high knees over the width of the court.

General

Side to Side Jumps- Foot Speed...

This drill you will need 2 small poles as shown in the video. Players will jump side to side over a pole, when the coach says &quot;switch&quot; the player will hop across to the other pole and continue to jump side to side.

General

Quad and Hamstring Stretch Fit...

Players will bend at the knee and grab their foot to perform a quad stretch. From that position the player will reach up with the other arm. With the other foot the player will go up onto their toes.

General

Situps/Crunches Fitness - Bask...

With feet flat on the floor, legs slightly bent and back flat on the floor, clasp your hands together over the centre of your chest.<br>Using the abdomen, sit up almost straight.<br>Maintain a straight back and keep the same distance from the chest as when you start the situp.

General

Burpees Fitness - Basketball D...

Stand, arms above head;Jump as high as possible, reaching hands as high as possible;On landing, drop to the pressup position;Bring both knees between your shoulders simultaneously and back to the pressup position (a squat thrust);Back to your feet, in the same movement jumping as high as possible raising arms and hands as high as possbile;When performing the jump, keep head raised and look forwards, not to the ground.

General

Bounding for Height Fitness - ...

Players will jump as high as they can off the one leg, once they land they will switch over to the other leg and again jump as high as they can. This is the same technique as skipping except that each jump you are going as high as possible.

General

Squats thrusts. Fitness - Bask...

Have your feet underneath you as if you were a sprinter about to begin a race, shoot the feet back into a press up position and return to the start. Repeat 15 &ndash; 20 times

General

Crunches Fitness - Basketball ...

These are very short range sit ups with knees bent and feet flat on the floor keeping hands crossed on the chest. Do not bring your hands behind your head. Left towards your thighs and lower down until just where the lower back touches the floor and rise again. Keep constant pressure on the abdominal muscles. If this is too easy then lift your feet up off the floor.

General

Box Jump/ Depth Jump Fitness -...

Find a flat platform that your players will easily be able to jump onto and then have a controlled landing when they jump off of it (a gymnastics vault box is ideal as the height can be adjusted for the level of your players). Once the player is on the box, they gently jump forward off the box.

General

Squat Rotations- Dynamic Warm-...

Squat using proper technique, so that the knee joint is at a right angle. One the squat has been completed, the player will rotate and face the other way where they will squat again.

General

One or two legged squats Fitne...

One or two legged squats. Use a chair or something equivalent to keep your balance. Do not bend any further than you would sit in a chair. Do between 15-20 repetitions. If it is easy to do 20 reps with the two-legged squat then move onto the single legged squat.

General

Backboard Touches Fitness - Ba...

Stand on the baseline below the backboard;Two-footed jump arms raised above the head to touch the backboard with both hands;Land two footed on the toes;Bend knees, absorb energy, and two-footed jump back up to touch the backboard;If players cannot jump that high in one motion, take a second jump, gaining more power from the knee bend.

General

Burpies. Fitness - Basketball ...

Bend into a squat position with hands on the floor. Shoot the legs back onto a push up position. Return to the squat then extend up into a jump off the floor. Repeat 15 to 20 times.

General

Close-Out Sprint Drill Fitness...

Have players lined up either side of the lane. When the whistle is blown the players will sprint out to the cones and do a close-out. They will then slide to the corner. Once they get to the corner, they will sprint to the half way line. At the half way line they do a defensive slide to the other sideline. To finish they will back pedal to the free throw line.

General

Broad Jump Fitness - Basketbal...

Player will jump as far as they can whilst still being able to land on balance.

General

Front and back- Foot Speed Fit...

Players will find a straight line on the court. Standing facing the line, players will jump off 2 feet back and forth over the line as quick as they can for 30 seconds.

General

Defensive open up drill Fitnes...

Get down into a defensive denial position. Open up into a help position then close back up into a denial position. Do the drill for 10 seconds then rest for 10 seconds. Alternate the denial between right and left sides. Do this drill for 2 minutes. The 2-minute duration for these drills includes the rest. 10 seconds on, 10 seconds off for 2 minutes.

General

1/4 Squat- Vertical Jump Fitne...

Players will perform a 1/4 squat, from that squat they will jump as high as they can. Once they land, they are going straight back into a 1/4 squat and another jump.

General

Shuttles Fitness - Basketball ...

Run shuttles between the half court line and the baseline;Speed of running depends on level of work required and time in the session - jog if it is for a warmup, raise to 75 % to 100 % if it is for a fitness test.

General

Pressups Fitness - Basketball ...

On the floor, resting on palms of hands and toes and balls of the feet only, arms locked;Body should be straight;Lower torso to the ground by bending the arms, body to remain rigid;Torso should get within a fist's distance from the floor;Lift torso back up by straightening the arms.

General

Vertical Jumps- Dynamic Warm-u...

Players will walk 2 steps in a direction and then perform a vertical jump. When they land they will walk 2 steps in another direction and then perform a vertical jump.

General

Zig-Zag Hops- Warm-Up Fitness ...

Players will zig-zag across the court hopping on 1 leg. Once the player gets across the court, they will switch legs and go back the other way.

General

Lunge Jumps Fitness - Basketba...

The player will go into a lunge position, from that position they are trying to jump straight up in the air. In the air, the player will switch the foot position, so that when they land they will be in a lunge position.

General

Heel Flicks- Dyanimic Warm-Up ...

Players will perform heel flicks across the width of the court (driving their heels towards the back of the body).

General

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fitness SESSIONS
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Fast Break, Transition Offense and Fitness

Develop your players fitness by translating the conditioning to specific offence transition skills. Get them turning defence into attack with a fast break right up to the final buzzer.

Shooting on the Move - Game Intensity Session

Is your team full of speedy players who can shoot accurately, even when running at game-speed? Test your players with this speedy shooting session!

Shooting on the Move - Game Intensity Session

Is your team full of speedy players who can shoot accurately, even when running at game-speed? Test your players with this speedy shooting session!

Improving your players' Vertical Jump

Increase your players' vertical jump! Use this explosive session to increase your players' jump and improve their all round game!

Fitness - Circuits and Running

Fast feet, circuits and sprinting - Get your players back in the game and working hard with this basketball fitness session!

Pre Season Conditioning: Skills and Stamina Session

Basketball conditioning with a twist. It?s not all running and boring exercises, condition your players whilst putting a smile on their faces with sharp, intense drills to test their legs and their hands.

Pre Season Basketball Conditioning

Start as you mean to go on! Get everyone to work hard and build up a sweat with this basketball skills, fitness and team-work session.

Pre Season Conditioning: Attack and Defence Skill Session

are your team ready for this season? Use this week's team bonding conditioning session to get your players working on their offence and defence!
fitness ANSWERS
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how do i increase my vertical?

how do i increase my vertical?

Archived User Coach

components of fitness required for a game.??

components of fitness required for a game.??

Archived User Coach

How can I improve a players' vertical jump ?

i need a good program time , sets & reps every thing can help

Coach, Lebanon

How to become a great basketball player in 4 months?

I did not make my 9th grade tryout team and I want to make the team for my 10th grade tryouts...

Archived User Coach

free access to agility and fitness

I was offered free access to agility and fitness library. but it says locked, upgrade.

Julie Lumb Coach, England

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