Sprint and shoot
This exercise will increase your anaerobic and aerobic endurance and also allows you to shoot while you’re fatigued. If you do this exercise routinely, you will be able to avoid fatigue in games.
-For this exercise you will need a rack of basketballs on each side of the court.
-Start this exercise by taking a jump shot and sprint to the other side of the court and take another jump shot.
-Do as many you can for 5 minutes.
This exercise will increase your anaerobic and aerobic endurance and also allows you to shoot while you’re fatigued. If you do this exercise routinely, you will be able to avoid fatigue in games.
-For this exercise you will need a rack of basketballs on each side of the court.
-Start this exercise by taking a jump shot and sprint to the other side of the court and take another jump shot.
-Do as many you can for 5 minutes.
Jump Rope
- This exercise trains both the anaerobic and aerobic systems also helps you increase foot speed.
- -Do this for 5 minutes
Suicides
This exercise helps you increase anaerobic and aerobic conditioning, muscular endurance, as well as change of direction.
-Start on one side of the court, sprint to the foul line and back, sprint to half court and back, sprint to the opposite foul line and back, and sprint to the end of the court and back.
-Do this twice.
This exercise helps you increase anaerobic and aerobic conditioning, muscular endurance, as well as change of direction.
-Start on one side of the court, sprint to the foul line and back, sprint to half court and back, sprint to the opposite foul line and back, and sprint to the end of the court and back.
-Do this twice.
Dot Drills
This exercise increases the strength of fast twitch fibers and anaerobic capacity. Also helps build quicker feet and non-linear explosion.
This is made of 5 different drills, each done 6 times
1. Up and Back
-Place your feet on A and B
-Quickly jump to C with both feet
-After jump and split feet to D and E
-Come back the same way jumping backwards
-Continue doing this 5 more times
2. Right Foot
-After your done up-and-back your feet should be on dots A and B
-Go to dot C with your right leg
-Now go in order: Dot D, E, C, A, B.
-Continue doing this 5 more times
3. Left foot
-After right foot drill your feet should be on Dot B
-Go to Dot C with your right foot
-Now go in order: Dot D, E, C, A, B
-Continue doing this 5 more times
4. Both Feet
-After you are done left foot drill your feet should be on Dot B
-Go to Dot C with both feet
-Now go in order with both feet: Dot D, E, C, A, B
-Continue doing this 5 more times
5. Turn Around
-After you are done the both feet drill your feet should be on Dot B
-Go to Dot C with both feet
-Now go to Dots D and E and spread apart both feet like you did in the up-and-back
-Quickly jump 180° clockwise to face the other way. You should still be on Dot D and E
-Go to Dot C with both feet and then Dot A and B with feet split
-Quickly turn again with a 180° clockwise to the other way while on Dot D and E
-Continue this 5 more times
This exercise increases the strength of fast twitch fibers and anaerobic capacity. Also helps build quicker feet and non-linear explosion.
This is made of 5 different drills, each done 6 times
1. Up and Back
-Place your feet on A and B
-Quickly jump to C with both feet
-After jump and split feet to D and E
-Come back the same way jumping backwards
-Continue doing this 5 more times
2. Right Foot
-After your done up-and-back your feet should be on dots A and B
-Go to dot C with your right leg
-Now go in order: Dot D, E, C, A, B.
-Continue doing this 5 more times
3. Left foot
-After right foot drill your feet should be on Dot B
-Go to Dot C with your right foot
-Now go in order: Dot D, E, C, A, B
-Continue doing this 5 more times
4. Both Feet
-After you are done left foot drill your feet should be on Dot B
-Go to Dot C with both feet
-Now go in order with both feet: Dot D, E, C, A, B
-Continue doing this 5 more times
5. Turn Around
-After you are done the both feet drill your feet should be on Dot B
-Go to Dot C with both feet
-Now go to Dots D and E and spread apart both feet like you did in the up-and-back
-Quickly jump 180° clockwise to face the other way. You should still be on Dot D and E
-Go to Dot C with both feet and then Dot A and B with feet split
-Quickly turn again with a 180° clockwise to the other way while on Dot D and E
-Continue this 5 more times