How to Increase Stamina for Basketball

The game of basketball revolves around stamina, and if you don't have the necessary stamina to compete, you're going to ride the bench. Basketball players constantly run from one side of the court to the other, race down an opposing player and use nearly every muscle in the body. There are several workout drills and exercises you can take advantage of to increase your stamina and be the one who's standing tall when everyone else is out of breath.

Instructions

    • 1

      Lift weights regularly and exercise your upper-body. Although basketball doesn't consist of lifting heavy items, you still regularly use your upper-body to shoot the ball, pass, drive to the basket and defend the opposing players. Work your upper body every other day, leaving a day of rest in between. Use a weight machine or free weights for upper-body exercises, such as butterflies, curls, bench presses and shoulder lifts, but don't forget about nonweight exercises, such as push-ups and pull-ups.

    • 2

      Run one mile and a suicide run drill daily. Suicide runs consist of running from one spot to another, back to the original spot, then running farther each time. Using a basketball court as an example, you would run from the baseline to the foul line, back to the baseline, to half court, back to the baseline, to the opposite baseline and back again. Take one day off per week from this exercise.

    • 3

      Set up a series of cones and use them to make sharp, quick turns while you run. For example, if you set up five cones, one in front of another, you would run down the court and make a quick turn around each cone. Do this exercise six days per week.

    • 4

      Shoot until your arms feel like they're going to fall off. Shooting doesn't seem like it uses a lot of your stamina, but the repetitive shooting motion wears down your arms after a while. Shoot free throws, two-point shots and three-point shots until your arms are sore and it's difficult to get another shot off. Leave a day of rest in between this exercise.

    • 5

      Mix it up two or three times a week. Instead of doing straight suicide runs, sit down and do 20 sit-ups at each spot you run to. After you make the turn around each cone, lay down and do five push-ups--something that will push your body even more.

    • 6

      Eat healthy. Healthy eating complements your workouts, because you can perform better. You'll also see a gain in stamina faster if you're not eating fast food every day. Eat protein to promote muscle growth, drink mostly water and eat vegetables and fruit with every meal.