Ever since James Naismith wrote the original rules for the game of basketball, the sport has grown continuously in popularity. Players at all levels and skills are looking for the basketball fitness workout that will allow them to dominate their competition. But, determining the best basketball exercises for yourself or your team is not an easy task. There are lots of factors you need to assess before developing the basketball workout plan that will pay the most dividends.
Basketball Fitness Components
There are many components to most focused fitness plans. Determining the right basketball fitness components to target is going to depend on the skill level, aerobic fitness level, and basketball acumen of the target group. Let’s break those down individually:
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- Skill Level is affected by age, coordination, and experience. Younger people generally have less basketball experience and coordination than those older.
Although, there are many exceptions. Basketball coordination comes from practicing fundamentals like dribbling, passing, and shooting. Youngsters who have been doing basketball workout drills regularly may exhibit more coordination than their sedentary elders.
- Skill Level is affected by age, coordination, and experience. Younger people generally have less basketball experience and coordination than those older.
- Basketball is a fast-paced game when played correctly. Players are constantly in motion on both offense and defense. Your basketball fitness exercises must address this requirement directly. You need a minimum aerobic fitness level to be the least bit effective on the basketball court. Being more aerobically fit can actually make up for shortfalls in basketball skill level and basketball acumen. It’s that important.
- I would describe basketball acumen as an awareness of the rules, movements, and strategies involved in the game of basketball. If your goal is to dominate your competition on the hardwood, your basketball workout plan must include exercises to improve your basketball acumen. Ignoring the mental aspect of basketball will ensure you’ll never reach your full basketball abilities.
Basketball Workout Plan
Your basketball workout plan must address the basketball training exercises necessary to improve your basketball skills, basketball acumen, and aerobic fitness. You should address each of these separately and together during each basketball fitness workout to get the most from your efforts.
What do I mean by “separately and together”? I mean that you should incorporate specific basketball training drills that improve your basketball skills and other specific basketball training drills that improve your skills AND aerobic fitness, for example. In light of that position, here is my recommended basketball workout plan for hardwood dominance:
See also: https://fitnessandhealthadvice.com/your-1-task-aerobics-and-healthy-eating/
- 15 Minutes Stretching. This can be individual stretching or with the group.
- 15 Minutes Ball Skills. For younger, less experienced players, I like a combination of exercises like bouncing the ball between their legs front to back for a time period, dribbling the ball around their legs in a figure-8 for a time period, placing the ball between their knees one hand in front one hand and back and switching hands without letting the ball drop for a time period, moving the ball around their backs in each direction for a time period. For older, more experienced players this could be slow walking or dribbling the ball between their legs and around their backs, moving the ball around their heads behind their backs and between their legs in one continuous motion, etc.
- 15 Minutes Moving, Passing, and Shooting Exercises. For younger, less experienced players, this would be things like layup drills from each side, pass to the free-throw-line extended for a jump shot from each side, pass to the corner for a jump shot from each side. Older, more experienced players, could work exercises based on position. For example, guards could work on emerging from a screen to receive a pass for a jump shot, big men could work on taking the ball out of the basket and moving to the other side of the rim to lay the ball in the basket (a.k.a. the Mykan Drill), forwards could work on spot-up jump shots and taking the ball to the basket. Both groups could also work on skills like setting screens, rolling from screens toward the basket, rebounding, taking charges, etc.
- 65 Minutes Scrimmage and “Situational” Exercises. For both younger and older players, 5-on-5 scrimmages are the most realistic basketball training drills they
can do. These types of drills offer players a chance to operate in a game-like situation where they must think and act like they would during real competition. It gives them a chance to apply the skills they’ve practiced earlier. Play can be interrupted to point out better alternatives to actions taken, identifying situational opportunities, or for other reasons to improve basketball acumen. The continuous movement associated with scrimmaging also helps improve aerobic stamina. - 10 Minutes Free Throw/Power-Drill Running. During the last 10 minutes of the workout, team members will take turns shooting free-throws. Each member will shoot up to two free-throws. If they make them both, then the next team member takes their turn. If they make their first free-throw, but, miss their second, then each player runs one power-drill under a target time limit. A power-drill consists of running baseline to free-throw line and back to the baseline. Then, running baseline to half-court and back to the baseline. Then, running baseline to the free-throw line at the opposite end of the court and back to the baseline. Finally, baseline to baseline and back to baseline. If the player misses their first free-throw, then the team runs two power-drills under a target time limit. Anytime the target time limit is exceeded, those runs must be repeated by all members. When all team members have shot free-throws, if, as a team, they have made less than 60%, the entire team runs 10 power-drills under a target time limit for each power-drill repeating any power-drills where the time limit is exceeded. This will generally serve as the primary aerobic exercise for the group and individual.
Basketball Core and Aerobic Workout
The core muscles and legs are the most important muscles for good performance on the basketball court. They provide the power that makes for physical play and dominance. Without a solid core and aerobic stamina, you cannot expect to play the game better than your opponent.
By far, the best exercises for your core are sit-ups and leg lifts. Sit-ups should be done with bent legs and with your arms at your sides. You might be familiar with “old school” sit-ups where you intertwined your fingers behind your head. This can put undue stress on your neck and should be avoided. When starting this exercise, it’s recommended to complete five sets of one-minute max-effort sit-ups followed by one-minute rest. As stamina is increased, the duration of effort and rest can be changed to two-minutes.
Leg lifts are done by laying on the floor with arms at the side. The legs are then lifted off the floor and held 6 inches above it for as long as possible. Minimal rest should be taken when the legs and core tire. When more stamina has been acquired, the legs can be repeatedly lifted from 6 inches to 18 inches until fatigued and then repeated after a short rest. The duration of the exercise is 10 minutes.
Since jumping is such an important part of basketball, one of the best basketball exercises of which I’m aware is to stand on one leg next to the bleachers and jump up onto the first bleacher and back down again repeatedly. Do this for five minutes and then switch legs. This basketball fitness training exercise will increase jumping height when repeated often.
The best basketball cardio workout is the power-drill done during our free-throw drill. They can be done independently to increase stamina even more. Alternatively, running laps around the gym is also a good basic aerobic workout that will benefit basketball play.
Getting Mental
Good basketball acumen is important if you expect to dominate your opponent. I know that “dominate” isn’t really a politically correct term. Let’s just say you want to whip their lazy butts! Knowing the techniques and moves which have proven time and time again to be beneficial on the basketball court are keys to success.
Understanding the layout of the basketball court and using that to your advantage can greatly improve your chance of winning be it a friendly game or organized
competition. Your opponent going out of bounds can lead to your gaining possession of the ball. Using the boundary when on defense, in effect, gives you another player. Conversely, you need to avoid being trapped against the boundary when you are in possession of the ball. Such traps can be avoided by dribbling around them or passing the basketball out of trouble.
The area defined by the free-throw line and the lines from its ends to the boundary is called “the key”. Offensive players can only remain in the key for 3-seconds. When on defense, if you can impede an offensive player from exiting the key (without fouling them or, should I write, getting caught fouling them), you can gain possession of the basketball.
In its simplest sense, defense should be played by keeping yourself between the person you’re guarding and the basket. When the person you’re guarding does not possess the ball, assuming a defensive position that forms a triangle where you keep the player in possession of the basketball and the player you are defending in sight while remaining between the player you are defending and the basket is a common technique.
While your team is in possession of the basketball, placing yourself in a position where your teammate can use you to form an obstacle to the player defending them is called “setting a screen”. On offense, one should look for opportunities to set screens that would give your side an advantage. Conversely, when on defense, one must constantly be mindful of offensive players trying to set screens on you.
Whole books can be written on the mental aspect of basketball. It’s tough to cover everything in a 2000 word article.
Let me end this section with my favorite act of mental brinkmanship. I used to love identifying the player on the other team performing the best and try to get inside their head. While running down the court, transitioning to either offense or defense, I would run as close to them as possible and stick my elbow right in their chest always trying to position it so that it was not visible to the referees. Eventually, they would either shove me or slap at my arm or do SOMETHING which garnered the attention of the referees and would result in a foul.
Hey, I wrote it was an “act of mental brinkmanship” not that it was strictly legal.
Securing Hardwood Domination
Basketball is a complicated game involving lots of capabilities and strategies. Structuring your basketball fitness workout to address the three critical issues of basketball skills, aerobic fitness, and basketball acumen is the surest way to success. In this article, I tried to identify some of the best basketball fitness exercises to help you dominate your competition. By keeping them in consideration and working hard, you will continue to find success on the hardwood. Just remember, when running down the court with your elbow in your competitor’s chest, make sure the referee can’t see it. You cannot dominate the hardwood if you’re on the bench with five fouls!
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Good day
My son is 12 years and very much loves basketball. obviously he is still very young and with no experience but I tell you, he eats, drinks and sleeps basketball. I do want to support him with everything that I can but i have no experience in basketball.
Your article has been very helpful in this regard. I now know what fitness exercises must target in basketball. I will also help him draw a basketball workout plan. I believe it is more directed towards excellence in basketball than just exercising however whenever. I surely will not forget the mental aspect as well. I believe with such guidance as your article has done, he will one day be an excellent player.
I am so grateful
Regards
Boi
Hi William,
This is a great article, not into basket ball myself but my son was big into basket ball when he was younger and he spent hours shooting hoops in the local park and at home where I install a hoop for him to practice. I could see this post with all the great information on basket ball would have served him well, giving him a great training programme to improve his skill, using a proper programme. Anyone using this information will allow them to gauge their progress and target the right areas, they will also learn the area`s that need more attention which will help improve their overall skill level.
Great Post! much needed,
All the best,
Wince
Hi there, After reading this article I realize that you have some great advice not only on how to play the game but tips on how to get a cardio workout at the same time. While I no longer play basketball I am interested in the aspect of working out. I think I will add some of your tips into my workout routine. Thanks
Thanks for the comment, Chuck. There is a definite crossover from workouts that will improve basketball skills to those that improve general health. I prefer the stop-and-go aspect of power-drills to increase my aerobic fitness to “mindlessly” circling a track.
I loved this. In essence, this was exactly what I was hunting for. I loved that you also included basic stretching and balls skills at the start; I believe that’s how it should be. As for the cool-down one, I’m a big fan. I will have to pitch that to the guys next time we can meet for a game. Other than that, I guess I’ll have to get another ball and try a simple adaptation of that for a single person.
Other than that, I was thrilled with the getting mental section. I mean, just everything from how to think about to how to make sure you have the awareness to use the boundaries effectively to getting in the other team’s best player’s head. There’s so much value in that. I mean, when I come to think of it, I pretty much have never taken advantage of either of these. But I do feel it could improve my game significantly.
Be that as it may, I guess you could say that whipping their lazy butts will be my mantra from now on!!
Thank you. <3
THAT’S the attitude! I’ve always believed being the best you can be at any sport requires lots of time practicing the basic skills of that sport, understanding the rules and how they can benefit/hurt you, and being mentally strong so as not to get rattled while rattling your opponent. Too many folks think they can get good simply by running up and down the court and scrimmaging every week. That has its place; but, great players spend hours just shooting from the same spots, replaying scores and situations in their head. That way, when the game is on the line for real, they’ve already made the shot countless times.
I am not a basketball player but my son and daughter were both basketball players throughout school and, now, coaching children in their own children’s schools. Your combination of stretching, strength building, practical ball skills and court skills are a comprehensive overview of what players need to achieve in order to play a good game. I also like your breakdown between what is appropriate for younger and more skilled players. Keep up the good work!
Thanks for the great article William. Basketball is a great sport, but for someone to go professional, he will have to put in a lot of work and dedication. Running up and down non stop requires an incredible fitness level. However, fitness level by itself will not do much. A good basketball player should have excellent skills otherwise he won’t be useful. A good basketball player should also be mentally tough and have leadership qualities. All these are described in your article, a thorough article indeed.
Great lay out in this post re all aspects of playing basketball. From awareness of rules, the skill levels of the game covering age groups that play basketball, to fitness requirements as aerobic fitness being a minimum requirement to have the stamina to get through a game. Having an understanding of the court, the boundaries, rules, strategies and movements and being mentally capable to work out your opponent’s strategy are well described and give a great overview of the game, as well as great advice. A well written post with good comments at the end from some readers.
You have provided many valuable insights and tips to up your game. This information would have been invaluable to me years ago when I was playing high school and college basketball. I really like your workout plan to ensure you stay in shape and be able to perform well. Between the basketball drills and aerobic workout you have, it covered very well. The mental part of the game is also vital. I always admired John Wooden’s philosophy and coaching the fundaments and being in top shape. He combined that with teamwork and won several championships at UCLA. I played at UCONN but that was way before they became a powerhouse in the Big East. Thanks for sharing as you brought back many fine memories for me.
Thanks for the comment, Joseph. I’m always impressed with people who were able to perform at the “next level”. I was a below-average high school player from a Podunk, rural high school in Michigan. The biggest guy in the league stood at 6’3″. There was only one guy who could dunk in my recollection during my entire prep-school experience. It was before the three-point line was adopted. About the deepest anyone got was the top of the key. I had hopes of potentially eeking out an athletic scholarship at a Division III school; but, got stuck with a terrible varsity coach. He took two classes that combined had lost only a handful of games in their careers. So, explain to me how we ended up less than .500 playing against all the same kids? I’m not bitter though…
Hi William, It is obvious that you know your game. Such a detailed explanation not only of the game itself, but what it takes to get to the top of your game. Persistence in training, and knowing what is needed to improve your skills is definitely well targeted in this post. What is the best age for kids to get involved in organized basketball? I suppose it depends on their interest in the game and the availability of someone to give them instruction. Thanks again for such a detailed post. All the best.
Carolyn,
Thanks for your comment. I think the best age for kids to get involved in organized basketball would be 10-12 years old. The emphasis at that age should be on fundamentals: dribbling, passing, layups, etc. They should also be instructed on the rules and terminology of the game. Like most things, coaches/instructors would be laying a foundation upon which kids would build in order to become better and reach their full potential. I’ve seen very athletic kids become disenchanted with the game because they never benefited from that foundation building. At the other end of the spectrum, I’ve seen less gifted kids really excel at basketball when they’ve had that strong foundation.
This is awesome. You have really gone in to throw in concise detail on basketball fitness workout. I really do appreciate this information, I had no idea that there were so many components that went into it. I have not been able to find an article that is quite like this one so I have bookmarked your site for future reference and I will be coming back for more