Basketball Fitness Drills

Integrate fitness drills into your routine to improve overall cardiovascular health. Drills that workout the core muscles while focusing on basketball-specific movements are necessary to stay fit while developing factors such as agility and speed on the court. Move with speed from one baseline to another as you practice shuffling forwards, sideways and backwards.

  1. Jump Rope Drills

    • Get in shape by performing jump rope drills. Jumping rope is an effective way of increasing your fitness level. Start by stretching for 10 minutes, then begin jumping at a slow pace for the first 30 seconds. Increase your pace for the next half-minute by jumping with both feet. Rest for a minute, then start doing 30 seconds of alternating jumps. Slowly increase the time from 30 seconds to 45 seconds, up to a full minute, as you increase stamina. Performing jump rope drills not only develops fitness, but also aids in improving your vertical jump.

    Weave In, Weave Out

    • Improve your agility and cardiovascular fitness by performing this drill. Position four markers in a straight line, 3 yards apart. Place another set of markers in between the first set at a distance of 3 yards to the left. Start by sprinting to the first marker, then side-step to the second marker, leading with your left leg. Do another side-step or shuffle to the third marker leading with your right leg. Repeat as you alternate your leading leg up to the last marker. Go back to the starting position and do six repetitions.

    Sprint

    • Running works out the core muscles and improves overall fitness. Complete five sprints in 5 minutes to develop endurance and increase speed around the court. Aim for a time of 30 to 32 seconds for each sprint. Start at the baseline and sprint towards the closest free-throw line, then run back to base line. Proceed to midcourt and run back to the baseline, then continue to the opposite free-throw line and return, then run to the opposite baseline and end at the starting position.

    Super Shuttle

    • Improve agility and fitness by completing the super shuttle drill. Begin underneath the basket facing away from the court. Shuffle backwards to point A following the Sport Fitness Advisor Agility Drill image in Resources. Sprint forward to point B then do a side shuffle to your starting position. Do another backwards shuffle to point C and a forward sprint to point D then a side shuffle to the starting position. Do five repetitions.