By having a strong core, players will notice an increase in performance, a reduction in injury, and longevity in their playing time.

What Is Your Core?

Before jumping into how having a strong core can help make you a better basketball player, one important thing that needs to be cleared up is what exactly makes up your core. Most people think that the core area is just your abdominals, however, they would only be checking off one of many boxes. The main muscles that make up your core include:

Rectus Abdominis (your abs)

Transverse Abdominis (deep abdominal muscles that wrap horizontally around your midsection)

Erector Spinae (muscles next to your spine that help keep you erect and with proper posture)

Internal and External Obliques

Diaphragm (the breathing muscle found on the top of your core)

Pelvic Floor Muscles

These muscles (and others) are broken up into two groups, the movers and the stabilizers, and essentially help your body do exactly that, move and stabilize.

Increased Power and Explosiveness

Whether you want to beat a defender to the hoop off a dribble, box him out for a rebound, or launch a jumper from downtown, core strength is vital for generating both power and explosiveness. As the core muscles transfer force from the lower body to the upper body, players will notice an improvement in areas such as shooting and rebounding in addition to their movement on the floor.

Enhanced Agility and Quickness

By having a stable and strong core, players will notice they are more agile and in their ability to change directions quicker. Improved fundamental movements such as pivoting, cutting, changing directions and quicker reloading for multiple jumps will make them more effective on both ends of the court.

Improved Endurance

With a strong core, basketball players (and all athletes) are more likely to maintain proper form and technique with their in-game movements throughout the duration of the practice or game. Rather than getting fatigued earlier, players will be able to perform at a high level for a longer duration of time.

Improved Gameplay and Skills

In addition to a strong upper body, a strong core helps with stability and control when it comes to basic gameplay skills such as passing, shooting, layups, dribbling, rebounding, and defending. By maintaining a strong base, players will notice an increase in their shooting and passing consistency, precision, and distance.

Stability and Balance

In a game that involves constant changes in pace, direction, and roles, as well as jumping and landing off of either one or both feet and often while absorbing some sort of contact, stability, and balance are two key elements for a basketball player. By having stability and balance during these movements, players will likely be more effective and successful.

Injury Prevention

Players with a weak core will often find noticeable imbalances in their body. This can lead to various lover body injuries such as strains and sprains to the ankles, as well as sore knees, achy lower back, hips, and pelvis area.

Quicker Recovery and Rehabilitation

There is nothing worse than sitting on the sidelines with a nagging injury that just will not heal properly. With a strong core, players are likely to bounce back quicker from injuries that depend on having a strong sense of balance and stability, such as a sprained ankle, lower back tightness, or a knee injury.

Improved Posture

Having proper posture can not only help a basketball player physically but also mentally and emotionally. From a physical standpoint, proper posture can help improve agility, movement, and shooting accuracy. Mentally, having proper posture can help you focus on the action on the court while sitting upright on the bench, rather than slumped over. This will also show your coach that you are focused and paying attention, rather than looking like you are exhausted and don’t care. From an emotional standpoint, having your shoulders hunched over and your head hanging is a sign of defeat, something you never want your opponents to see.

How To Develop A Stronger Core

Incorporating exercises that focus on the abdominals, lower back, hips, and obliques into your weekly workout program will help to develop a stronger, more stable core. However, it is also important to implement exercises that improve flexibility to complement your core-strengthening workouts.

The following ten exercises can be done anywhere at any time without any equipment, either for time or reps.

Plank variations

Dead Bugs

Russian Twists

Bicycle Crunches

Leg Raises

Superman

Bird Dogs

Flutter Kicks

Wood Choppers

Windshield Wipers

The first time I ever played organized basketball in the first grade the game was 4 v 4, and due to league rules we were required to play zone defense. So the key was split into four equal boxes that determined the zones and had corresponding numbers painted in the middle of each.

So after every offensive possession, I would run back on defense to whichever numbered section I had been designated by my coach and stand there playing as much defense as I could without leaving that space.

This was the case for the first two years of my basketball playing experience until in third grade man-to-man was allowed, and while I knew what man-to-man defense was, having never practiced it for two years the only defensive fundamentals I knew were standing in a box with my hands up reaching to contest shots and deflect passes usually to no avail.

This made transitioning to playing man to man an adjustment.

Leagues that implement this rule do so because of how much it simplifies the game and makes it easier for volunteer coaches to get their players to be able to play passable basketball having never done so before.

But even in leagues that do not require this rule, coaches all over the country at the youth level employ zone because it will win them games.

Let’s first examine exactly what it is that zone defense does to the youth game on both ends of the floor. Designated boxes or not, a zone defense has the same effect.

Defensively

• Reduces the need for proper defensive fundamentals
• Devalues on-ball defense
• Promotes standing and watching away from the ball
• Leads to less communication
• Leads to less defensive decision making
• Requires less defensive movement and footwork
• Disables players from playing defense on different positions and on different spots on the floor
• Inhibits opportunity to encounter defensive situations such as screens and rotations

Offensively

• Reduces overall application of offensive fundamentals
• Reduces offensive schemes and concepts that can be run; fewer offensive opportunities
• Often turns offense into a series of perimeter passes before an outside shot
• Reduces dribbling and dribble penetration
• Requires more long-distance shots, which are more difficult at this level
• Devalues off-ball movement
• Reduces opportunities to learn to execute screens
• Reduces offensive decision making, and decision making under intense ball pressure

Now if you are a youth basketball coach or league coordinator and you value winning or simplicity over player development, then implementing zone defenses will get you the results that you want.

Listen to Detroit Pistons head coach Stan Van Gundy (then with the Miami Heat) discuss youth  basketball players’ development in America and comment on the use of zone at this level.

Zone defense works and will win games because these young players from the first to the fifth grade or so are not strong enough, skilled enough or experienced enough to exploit a zone.

The zone leads to more outside shots than anything else and forces youth players to struggle to shoot behind a 3-point line that is too far away for their strength level and ultimately leads to a low-percentage shot.

Also due to strength at this level, it is harder to make the long skip passes necessary to make a zone defense move and then lead to more open shots or penetration, so play is more stagnant and offenses are limited in scoring options.

This is why the zone will be effective at this level. To put it simply, it will force young players to shoot the shots that are most difficult for them.

But it will not only hurt the offensive development of your opponents but your own players and their defensive development as well. The use of the zone will not prepare them for future success on the defensive end of the floor.

As your youth players continue to play basketball at higher levels they will encounter less and less zone. While zone defense is still used frequently at the high school level, it is used much less in college and is even more rare at the professional level.

(The NBA has a “defensive three seconds” rule that prohibits being in the paint without “actively guarding” a man for more than three seconds, effectively eliminating traditional zones.)

Youth players who have used more zone concepts than man-to-man will have a more difficult time when forced to guard players man to man, having to break the poor habits listed earlier that a zone will create in young players.

But applying sound man-to-man principles as far as positioning, movement and communication to learning a zone will make the process simpler and lead to a more effective defense.

Defensively the zone itself is not what is hindering youth development. If a coach had enough time and knowledge to teach and instill proper man-to-man principles, the use of a zone from time to time would not necessarily be setting players back in their defensive fundamentals.

However, even if this was the case, which it is often not for volunteer coaches who usually practice only 1-2 times per week, teaching a zone will take up more time that would be better spent on teaching the offensive and defensive fundamentals that are key for youth basketball.

The argument for the elimination of the zone at the youth level boils down to winning games vs. developing players for the future. Now that is not to say that playing a zone will immediately lead to more wins and man-to-man more losses. However, the potential cost of winning games here is the benefit of your players in learning the game and building skills.

READ MORE:

• 2 Drills to Help You Play Lockdown Basketball Defense
• Use These 3 Principles to Improve Your Basketball Defense
• 4 Youth Basketball Drills That Teach the Fundamentals
• 3 Great Drills for Coaching Youth Basketball

FatCamera/iStockImages

Whether they play in the NCAA, the NBA G-League, or Overtime Elite, sixty young men will hear their names being called across the stage at Brooklyn’s Barclays Center next June.

Of those sixty players, the following fourteen are the most likely to be among the first-round lottery picks (listed by name, not predicted draft order). While it is far too early to predict where each player is going to be drafted, we can take into consideration what each NBA team needs and which ones will be in the lottery.

As it is a fairly weak draft class, compared to the last couple of years, don’t be surprised to see a number of picks moving teams.

Aday Mara: UCLA Bruins

Potential Draft Team: Charlotte Hornets

The Charlotte Hornets have one of the pillars of their franchise already set in place with LaMelo Ball running the point. They are hoping that the second overall pick from the 2023 Draft, Brandon Miller can fill the role on the wing. Adding a young and talented big man who can space the floor on both ends is the next step.

7’3″ / 240 pounds with a 7’7″ wingspan certainly fits the bill for a big man. Add to the fact that the Spanish center is a talented inside scorer, capable passer, and mobile defender and the Hornets might have just found their third pillar.

Alex Sarr: Perth Wildcats (NBL France)

Potential Draft Team: Portland Trail Blazers

It’s inevitable that All-NBA point guard Damian Lillard and the Trail Blazers will be parting ways, it’s just a matter of time. When that day comes, the team will turn the keys over to their youth, guards Scoot Henderson, Anfernee Simons, and forward Shaedon Sharpe. All that is missing is someone in the paint.

For the second straight year, a seven-footer from France will be one of the more intriguing players in the draft. While he doesn’t have the skillset of Wembanyama, Sarr does have the athleticism to run with the young Blazers backcourt and the shot-blocking presence to potentially be Portland’s focal point defensively.

D.J. Wagner: Kentucky Wildcats

Potential Draft Team: Toronto Raptors

The Toronto Raptors are in a state of flux. They lost their starting point guard to the Houston Rockets with nothing in return (although they filled the role with Dennis Schroder). Their best players are often part of trade rumors and they have yet to turn the keys of the franchise over to forward Scottie Barnes.

Wagner is projected to spend just one season with the Wildcats, playing both backcourt positions. Standing just 6’3″, Wagner brings questions as to whether he will be able to physically match up with other NBA shooting guards. A strong finisher at the hoop, Wagner uses creativity and confident ball handling to get to the basket.

Donovan Clingan: Connecticut Huskies

Potential Draft Team: Indiana Pacers

The Indiana Pacers have slowly been putting the puzzle pieces together and are close to once again becoming a playoff contender in the Eastern Conference. Standing 7’2″ / 265 pounds, Clingan is a mountain of a man, who uses his natural gifts on both ends of the floor.

While he isn’t the most athletic, Clingan does run the floor well and uses his size to be an effective rebounder and shot-blocker. A throwback to the old-school big man, Clingan has a soft touch in the paint and likely won’t roam too far away from the hoop. With Tyrese Haliburton and Bennedict Mathurin in need of a pick-and-roll partner, the Huskies sophomore would be a great backup or even running mate to Pacers’ current center Myles Turner.

Elmarko Jackson: Kansas Jayhawks

Potential Draft Team: New Orleans Pelicans

While he will have to battle a number of other Jayhawks for the spotlight in both stats and minutes, Jackson is projected to be one of the elite young point guards in the 2024 draft class. Although like many young players, his jumper remains a work in progress, Jackson has the ability to get to the rim using his speed, length, and athleticism.

The Pelicans are one of the biggest question marks entering the NBA season. Brandon Ingram should have been one of the leaders for Team USA at the FIBA World Cup but found himself playing a minimal role. If Zion Williamson is healthy, the Pels are a contender for a playoff spot. If both of these former Duke Blue Devils fail to live up to expectations, a trip to the lottery is in the team’s future.

Isaiah Collier: USC Trojans

Potential Draft Team: San Antonio Spurs

Yes, the Spurs lucked out this past summer with the addition of predicted franchise savior Victor Wembanyama, but the team is still likely to struggle as the phenom from France figures out the NBA game. And since every good big man needs a point guard, look no further than USC’s Isaiah Collier.

A pass-first point guard, Collier is a great pick-and-roll instigator. While he is built more like an NFL running back at 6’4″ / 205 pounds, Collier can either use his speed to play the finesse game or size to slow the game down and play some bully ball in the halfcourt.

Izan Almansa: G-League Ignite

Potential Draft Team: Dallas Mavericks

With MPV candidate Luka Doncic and All-Star Kyrie Irving occupying the backcourt, the Dallas Mavericks can use some help in the paint.

This past summer 6’10” Spanish forward Almansa launched his name up the NBA draft boards by winning a gold medal and MVP at the FIBA U19 World Cup. A year earlier Almansa captured a gold medal and MVP at the FIBA U18 European Championship as well as a silver medal and MVP at the FIBA U17 World Cup. While his shooting range isn’t that of a prototypical modern North American big man, he does have a soft finish at the hoop and is an excellent rebounder and shot blocker. All of which the Mavericks are in need of.

Ja’Kobe Walter: Baylor Bears

Potential Draft Team: Atlanta Hawks

Rumors of All-Star point guard Trae Young leaving Atlanta for brighter lights have been spreading for the last couple of years. Why the Hawks would want to trade their only star player is slightly baffling, but sometimes change is a good thing. Whether Young stays or not, the Hawks can use some backcourt depth.

Standing 6’5″ with a 6’10” wingspan, Walter is a silky smooth shot maker, basically a hybrid of Young and current Hawks shooting guard Dejounte Murray. With the Bears losing three of their top three scorers to the NBA, graduation, and transfer, Walter will be asked to carry a significant part of the scoring load in his predicted one-and-done season.

Justin Edwards: Kentucky Wildcats

Potential Draft Team: Chicago Bulls

For the last couple of years, the Chicago Bulls have been good enough to make the playoffs, but they didn’t make much noise, bowing out early. Saddled with a trio of high-priced players who are on the downside of their respective careers, the Bulls need to look to the future.

A well-rounded 6’8″ combo forward who could potentially hear his name called first overall, Edwards can create for himself or others, score in transition with a highlight reel dunk or pull up from downtown for a long-range bucket.

Matas Buzelis: G-League Ignite

Potential Draft Team: Detroit Pistons

If anyone in the 2024 Draft class can compare to Wembanyama, it would be the Lithuanian big man. Similar to the San Antonio Spurs prized rookie and Oklahoma City Thunder rookie phenom Chet Holmgren, Buzelis, who weighs in at just 195 pounds is in need of putting on a significant amount of weight to battle bigger NBA opponents.

Projected to be a point forward, Buzelis has impressive handles for a player his size. With the ability to grab the ball off the glass and kickstart the offense, Buzelis is also a versatile offensive threat, finishing at the hoop with either hand and thanks to his size, his high-release jumper will be hard to block.

Ron Holland: G-League Ignite

Potential Draft Team: Washington Wizards

Standing 6’8″, 200 pounds, Holland is currently listed as a small forward for the G-League Ignite, but by the time he reaches his full growth and potential in the NBA, he could likely play either forward spot.

An amazing athlete, Holland combines an explosive rim attack with a soft touch for floaters and midrange jumpers. With continued work on his ball handling and perimeter shooting, Holland’s constant motor provides him with one of the highest ceilings in the draft.

Stephon Castle: Connecticut Huskies

Potential Draft Team: Utah Jazz

At 6’6″, Castle is a big-time talent who can get to any spot on the floor. While he may not have the speed or explosiveness of his draft peers, his size allows him to be an interchangeable backcourt player who can either run the show as a point guard or play off the ball.

The Jazz were one of the surprise teams in the NBA last season. While most assumed that they were in a full rebuild after trading stars Donovan Mitchell and Rudy Gobert, they started 10-3 and finished just three games out of a “play-in” spot.

Tyrese Proctor: Duke Blue Devils

Potential Draft Team: Minnesota Timberwolves

Likely more of a combo guard than a pure point guard, the 6’4″ Australian will be given every opportunity as one of the members of the Blue Devils starting guards. As the team’s second-leading scorer, Proctor finished the season as Duke’s leader in assists.

As current Timberwolves point guard Mike Conley is in the twilight of his career, adding a player like Proctor, who can not only score in a variety of ways but also pilot the offense, the Wolves would be an ideal landing spot for the twenty-year-old.

Zacchaire Risacher: JL Bourg (LNB Pro A)

Potential Draft Team: Houston Rockets

The Houston Rockets are a team without a true identity. After blowing up their roster to rebuild through the draft, the team added a trio of veterans to their roster during the offseason who will likely get a significant amount of minutes under new coach Ime Udoka.

Standing 6’10”, Risacher is a prototypical European player, filled with more skill than flash. A great playmaker and passer, Risacher does not have much explosiveness but has a great basketball mind thanks to his father, Stephane, who helped France win the silver medal at the 2000 Olympics. Despite his lack of hops, Risacher’s size helps him get to the basket offensively and contest shots on the defensive end.

You can use a one-handed bounce pass to feed the post, swing the ball, or hit a backdoor cutter. When you have a defender on you, it’s difficult to use a two-handed pass. Most of the time, players use their bodies to shield defenders from the ball and their opposite hand to throw the pass.

When you throw a bounce pass, you want the ball to hit the floor three-quarters of the way between you and your target so the ball rises to your teammate’s chest level.

To execute a two-handed bounce-pass, start the ball at your chest, step toward your teammate and push the ball (flicking your wrists) to your teammate.

Here are three tips to remember when you throw a bounce pass.

1. Pass with Your Feet

Step toward your intended target so the ball follows where your foot steps. You also need to use your feet to step around a defender when he or she is between you and your target.

2. Pass with Your Wrists

Great passers throw crisp passes. This is especially relevant for a two-handed bounce pass. Flick your wrists so your thumbs point toward the floor. A lot of turnovers are committed when a player throws a soft, lofted pass, giving the defender extra time to intercept the ball. Unless you’re throwing a lob pass to a low-post player, you want the ball to get to your target as quickly as possible.

3. Pass with your Eyes

Great passers move the defense with their eyes to avoid committing needless turnovers. If a teammate is wide open, faking a defender out with your eyes is not important. However, if you’re throwing the ball to a closely guarded player, use your eyes to make the defense think you’re passing to another player. This is especially relevant when playing against zone defenses.

READ MORE:

• How to Shoot Free Throws Better
• How to Dribble a Basketball
• How to Throw a Basketball Chest Pass Properly 
• Learn How to Shoot a Basketball with the BEEF Method

There was once a time in which the spring signaled a time to relax for a couple of weeks both physically and mentally before heading off to partake in some other activity, but over the years, like most other sports, basketball has become a twelve-month activity and commitment.

While ideally, you may think you would have extra time to hang out with friends, play some video games, catch up on school, or work a part-time job, the reality is you will also have to find time to train and workout in order to keep up or stay ahead of everybody else.

Rest & Recovery

Also known in the NBA world as “load management”, it is important for young players to take some time away from the court to let their body and mind rest and recover. There have been many studies about the wear and tear that young players are now experiencing on their bodies. Young players may also want to mentally remove themselves from their offseason program from time to time in order to avoid mental exhaustion and falling out of love with the game.

This is also a great time to check in with your doctor and your physical health specialists (chiropractor, physiotherapist, etc.) to address any health concerns that may have come up after the grind of the high school season. Spend time repairing your body before you set out trying to build it up.

Make A Plan

Whether your coach is moving up with you to the next level or you are going to be under the tutelage of a new coach, it is important to find out what they feel your strengths and weaknesses are and how they envision using you next season. While there are some things that may be obvious, you don’t want to go into tryouts and next season surprised by anything.

WORKOUT

Assuming that you officially begin your school season at some point in mid-late October you have about six months to work on your body. The question is, what to work on and how to do it? Are you looking to become quicker, stronger, lose weight, gain weight, or have better mobility, flexibility, and balance? There are many factors to consider when approaching your off-season workout program. Rather than just hitting the gym and throwing some weights around, focus on building the proper periodization schedule which is important to achieving your physical goal.

If you can afford a personal trainer, it may be worth looking into as they can help create a proper workout program that is catered specifically to your needs. If this is not an option, use the following guidelines

Functional Strength: April – Mid-June

This focus here should be on preparing your body for more intense work in later months. Target improving core stability and stabilizing muscles through functional exercises. Don’t think that just because you are not lifting heavy weights, you aren’t improving your overall strength, balance, and athletic ability.

Workout Schedule: 2-3 days per week, 2-3 sets, 15-20 reps, 50-60% of 1 rep max

Maximal Strength: Mid-June – August

The focus for this stage is optimal strength. As you will be lifting heavier, your rep count will drop significantly and your rest time will increase, allowing you to exert more energy. Ideally, you would want to plan your routine for every other day in order to allow for proper recovery.

Workout Schedule: 3 days per week, 3-5 sets, 4-8 reps, 80-90% of 1 rep max.

Power: September

After months in the weight room building strength, it’s time to convert that work into power. Using body and resistance exercises such as plyo pushups, medicine ball wall throws, medicine ball squat throws, Vertimax machines, and depth jumps will help build explosive power. Focus on form and proper movement.

Workout Schedule: 2-3 days per week, 8-10 sets, 8-12 reps, bodyweight, and resistance bands/medicine balls

Maintainance: October

Assuming you will be practicing or running open gym sessions multiple times per week, strength training during the early part of the season should be limited to maintenance only. Lifting too heavy can cause injury or muscle fatigue which can have a negative impact on young players who are still growing.

Workout Schedule: 2-4 days per week split between the weight room and power/plyometric training.

Speed/Agility/Quickness/Balance/Stability

It is just as important during the offseason to work on speed, agility, quickness, balance, and stability as it is to increase your strength and power. Incorporating drills that focus on linear speed, change of direction, first step, acceleration, deceleration as well as reaction, and the ability to absorb contact with and without the ball.

SKILL DEVELOPMENT

Whether it is improving your handle, extending your range, working with your non-dominant hand, or attacking the basket, practicing on-court skills in the offseason is one of the most important components to becoming a better player. Whether you are at the gym, the park, or your driveway, it is important to have a plan and keep track of what it is you are working on so you can see improvement.

If you are working on skill development on the same day as you are scheduled to work out, take into consideration proper rest periods. Having your arms and legs completely exhausted will not only negatively impact your ability to shoot, dribble or run, but it could also lead to injury. Aim to do three skill development sessions a week.

If you ask any coach or skills trainer, they will likely give you a number of shots that they believe you should be taking over the course of a session and the entire off-season. And while that is true, it is also important to understand that you could be putting up thousands of shots with many of them being terrible. There is no point in putting up 1000 shots in a session with most of them having terrible form. Aim for a minimum of 500 shots per workout. If you want to get more shots up, make sure you give your body adequate rest.

With that being said, focus on keeping your skills workouts to within 60-90 minutes maximum. Chances are if your workout or skills session is any longer, you are having too many breaks or periods of time in which you aren’t working at an optimal level. Taking 500 mid-range shots in an hour with half of them having poor form doesn’t do you any good. Compare that to making 100 mid-range shots in twenty minutes with proper repetitive form and you will see that sometimes more is not better.

In your 60-90 minute skills session, incorporate defensive drills, ball handling, passing, footwork (jab steps, etc), attacking the basket, post-up, mid-range, free throws, and three-pointers (all of your shots should be off the catch and off the dribble).

PLAY

Obviously, this is the most enjoyable part of the offseason for most players. This is a time when you can not only work on improving the skill set that you already possess, but you can also add another element to your game. If you are playing pick-up with friends or at the gym, don’t be afraid to try something new. If you aren’t comfortable handling the ball, try it. If you are not a three-point threat, go ahead and put a couple up.

However, when you take into consideration your strength training and your skills training, there are only so many hours in the day to add in gameplay.

At the beginning of your offseason, your primary focus should be on individual work, improving both your mind and body. Aim for a 75/25 split with 75% focus on individual work and 25% gameplay, whether it be 3-on-3 or 5-on-5.

During the summer months, start to shift your focus to a 50/50 split and then a 25/75 ratio as the offseason comes to an end.

One of the biggest hurdles that young players today face is the draw of AAU or Club basketball. With so many teams and tournaments, it’s like being in a candy store with unlimited funds. However, playing multiple games over the course of a back-to-back (and sometimes another back) days does not allow your body to rest and recover properly.

Below we have laid out a sample medicine ball circuit with examples and a 3-week progression for athletes working their way into shape. Simple and effective, these circuits will give you enough of a foundation of conditioning to layer strength and power training without pounding your legs from excessive running. To perform the circuits, athletes will need a 6-10lb. rubber medicine ball, cones marking a 15-20 yard distance, and a wall to throw the medicine ball against.

Sample Circuit for Basketball

(Using half court distance for movement & skill component)

1. Chest Pass x 20 reps + Forward & Backwards Skip + Between The Legs Dribbling
2. Overhead Throw x 20 reps + Side Shuffle + Behind The Back Dribbling
3. Overhead Slam x 20 reps + Carioca + In & Out Dribbling
4. Facing Side Throw x 10 reps/side + Sprint & Backpedal + Side Dribbling
5. Cyclone Slam x 10 reps/side + Single Leg Hop + 2 Dribble Crossover Dribbling
6. Scoop Throw x 20 reps + Lateral Skip + Reverse Between The Leg Dribbling

Week 1: 15 Minutes Continuous Rounds -> 3 Minute Rest -> 15 Minutes Continuous Rounds

Week 2: 20 Minutes Continuous Rounds -> 3 Minute Rest -> 20 Minutes Continuous Rounds

Week 3: 20 Minutes Continuous Rounds -> 90 Second Rest -> 20 Minutes Continuous Rounds

Based on the sample circuit the athlete would perform 20 medicine ball chest passes, skips out to half court and back, and between the legs dribbling out to half court and back continuously without any rest period before moving onto the next block of exercises and completing that block in the same fashion. One round would be the completion of all 6 combination blocks. One important factor to be aware of is that all lateral movements (carioca, side dribbling, etc. from above) are done facing the same direction as the athlete travels down and back to ensure they are training both sides.

A benefit of using this template is that it gives you plenty of options to manipulate to make the training session easier or harder, depending on your starting point. The first change could be increasing or decreasing the weight of the medicine ball you are using. The accessibility and versatility of the medicine ball will make this a great method to build athletic performance while maintaining sport skills.

Half Kneeling Med Ball Side Throw

This is a great power exercise that every basketball player should keep in their menu of exercises to perform year-round. Among the reasons, I like this movement it’s a great way to improve rotational power along with improving torso strength and mobility which all athletes can benefit from. Rotational power directly translates to one’s ability to deliver on time passes across the body while maintaining control of the lower extremities.

Medicine Ball ISO Hip Twist

A lot of the same qualities trained during the Half Kneeling Side Throw also hold with the Hip Twist however this time we’re making a rapid change in the lower body when keeping the torso upright and in position. This is helpful when it comes to playing good defense and being able to stop and change directions while keeping your hands up to avoid foul calls.

45 Heiden w/ High Rip

Many already know about the effects the Heiden or Skater jump exercise can have on an athlete’s lateral power and change of direction abilities. This is big for hoopers when it comes to using the lateral hop to create space for a shot or just get open to receive the ball. Using the medicine ball to do a high rip in this exercise overloads the eccentric or loading portion of the movement which is a vital component of an injury prevention program. When it comes to jumping ability the way up typically gets the attention but being strong and stable on the landing is what keeps you healthy in the long run. More often than not these decelerations whether in jumps or while slowing into cuts during sprints is where injuries are most likely to occur.

Forward Lunge w/ Backwards Reach

Balance and single-limb strength are pivotal when it comes to being strong and owning your space on the court. This medicine ball lunge variation challenges both of these qualities while using the medicine ball allows you to challenge balance in any direction you can come up with. The video shows the lunge paired with a backward reach but get creative here and challenge yourself. Reaches could also be forwards, over both shoulders, or even out to the side in a rotational pattern. Have fun and get creative here!

Single Leg Overhead Slam

Have issues when it’s time to be explosive? The Single leg Medicine Ball Slam is by far one of my favorite medicine ball exercises for basketball players and is great with helping you transfer power and force from one leg when the majority of sports and basketball in particular are played to the upper extremities while the torso must remain rigid and controlled. Think of pulling down rebounds while getting bumped and boxed out by opponents.

As you get started, do the first couple of reps slowly and under control to get a feel for the movement and test the reactiveness of your medicine ball. Rubber-style balls can rebound from the floor very quickly and are not recommended for this movement to avoid injury.

Medicine ball work should not completely replace compound barbell movement during the in-season period for basketball players rather they are a worthwhile supplement to enhance what’s happening in the weight room when the weight training frequency comes down because of high practice and game demands. These 5 exercises are quick, effective, don’t require much equipment, and are certain to help you become a more well-rounded athlete from head to toe.

Believe it or not, what you eat plays a vital role in hydration. For instance, protein. Although it is healthy, the more protein you eat, the more water is required, so dehydration occurs. So, creating a pro-hydrating and not dehydrating environment in your body is essential, especially days before a game and practice.

Other examples of dehydration are eating salty and sugary foods, fried and processed foods, and drinking too much caffeine from coffee and energy drinks.

Eating the correct foods can be the first step in preventing dehydration.

Dehydration

Think of hydration like your car’s oil; it circulates so the motor can work properly and effectively. But with little oil, the motor goes through a sort of dehydration that negatively affects the engine’s performance. And so does your body when it experiences dehydration. It diminishes the nervous, musculoskeletal, and cardiovascular system’s potential and capability.

Symptoms of Dehydration

About 75% of Americans walk around unconsciously and are chronically dehydrated. And it is probably because of the foods they eat and the drinks they drink. In addition, most people only drink about 2.5 glasses of water daily, so they experience a double whammy. Consequently, you will be in a negative situation daily if you do not drink at least eight glasses of water a day. Your body will experience 1-1.5% water loss each day when you don’t meet the requirement.

Symptoms of daily dehydration between 1-2%.

• Sticky and dry saliva or mouth.
• Increases thirst.
• Decrease urine output. When you feel the need to urinate go and go very little.
• Your urine is dark and yellow.

Symptoms of dehydration between 2-3%.

• Low energy.
• Feelings of laziness and postponement.
• Poor concentration and focus.
• Slow movement.
• Muscle cramps and fatigue.

The 2-3% zone will definitely hurt your performance, which will be felt and seen on the court. That is why it is imperative to understand how and when to hydrate and what to avoid that will prevent a tailspin in your hydration and performance.

Hydration

Days Before a Game

Make sure you are drinking 8-10 glasses of water a day. From daily practices and sweating, you will need extra water. Also, make sure what you eat promotes hydration. For example, eat foods like fruits and vegetables. This is because they are mainly composed of water.

• Soups and broth.
• Watermelon and melons are excellent for hydration and rehydration.
• Grains like rice and oatmeal are great as well.

Pre-Game

You want to drink about 1-2 glasses (8-16 ounces) of water or a sports drink one-two hours before your game. And about 20 minutes before taking the court, drink another eight ounces of water or a sports drink. Waiting too close to game time can cause side stitches and cramping. Hydrating begins days and minutes before the tip-off.

If you have symptoms of dehydration, do not wait until you’re thirsty. Because it is at this point, dehydration is already in play and happening.

During the Game

During 90 minutes of an intense basketball game or any sport competition, you will lose between 2 and 3 liters of sweat. So, go back and look at the 2-3% dehydration symptoms. You don’t want them happening in the 3^rdor 4^th quarter.

During the game, when timeouts are called or there is a stoppage of play, grab some fluids. Furthermore, the end of the quarter and halftime are essential times to rehydrate.

To prevent decreased performance and to play at your max, don’t; let the motor stall or strain. Instead, try to drink at least 10 ounces of water every 10 to 20 minutes. Also, focus on drinking fluids often throughout your practice.

Post-Game

This is the time to rehydrate and recover for practices and your next game. So first, drink some water to get your fill. However, water is not the only way to hydrate. For example, you can drink chocolate milk.

Chocolate milk is 90% water and one of the best recovery drinks. It has many nutrients that will get replenished in your body. It has all the electrolytes that a sports drink will provide and has 8g of protein for your muscles to start rebuilding. You can also drink a smoothie if you don’t love chocolate milk.

Drink about two glasses, 16 ounces, after your game and even practices. The sooner you consume any drink or protein after your training is best.

When you drink, don’t guzzle. Guzzling fluids does not reverse dehydration instantly. Instead, it will cause bloating that will slow you down more. Low to mild dehydration resolves in a day or two, but your performance and energy are what suffer.

Your body is made up of about 65% water, so hydration must be maintained, just like strength training and practice, to sustain good performance. But if you really want to dive deeper into your hydration and performance, understand your sweat rate. It will help you know how much fluid your body needs.

1. Bulldog Drill

This drill helps players develop dribbling skills while running at high speed, such as on a fast break. It requires players to keep their heads up when they dribble, which is essential during a game when looking for an open teammate.

How to Perform:

1. The coach chooses one or two players as bulldogs, and they stand in the middle of half-court.
2. All the other players line up on the baseline.
3. The players have 10 seconds to advance past half-court while maintaining their dribble.
4. The bulldogs try to knock the ball out of the hands of the other players while also maintaining their dribble.
5. If a player has the ball stolen from him/her or knocked away, he or she becomes a bulldog.
6. The game continues until only one player is left.
7. The player who wins becomes a bulldog for the next game.

Coaching Points:

• Keep your head up.
• Change dribbling hands.
• Change directions and speed.

2. Terminator Drill

This is one of my favorite fun basketball drills because, as a point guard, I know how important ball handling is. Terminator helps players develop dribbling skills in tight corners, like when you are trapped or double-teamed on the baseline during a game. The drill forces players to keep their heads up and dribble with both hands while also improving their awareness of the other players around them.

How to Perform:

1. Form groups of 8 to 10 players.
2. Each player starts off with a ball and must continuously dribble within a designated area (e.g., inside the 3-point line) while trying to knock away another player’s ball.
3. When a player loses control of his/her ball or goes outside the designated area, he or she is out of the drill (i.e., “terminated”) and must vacate the designated area.
4. As the number of remaining players is reduced further, the coach restricts the area of play.
5. The last player to remain dribbling the ball wins.

Coaching Points:

• Keep your head up.
• Change dribbling hands.
• Strategize and pick your moments.

3. 3-Man Weave Drill

This is an excellent drill to improve ball movement and speed. It helps teams synchronize their movements and tendencies to help them “gel” on the court. The goal is to move the ball down the court as quickly as possible without letting it touch the ground. Probably every coach you have ever had has told you that a pass is quicker than a dribble.

How to Perform:

1. Players form three lines at one end of the court, behind the baseline.
2. The middle player starts with the ball.
3. The rule is to pass the ball and go behind the receiver.
4. The middle player passes the ball to the player on his/her left and then runs behind the receiver.
5. This is repeated all the way to the other end of the court, where the player who is closest to the basket goes up for a layup. (It’s better to practice going up for a layup without dribbling since this could be useful in a real game situation.)
6. The trailing player gets the rebound and becomes the middle player to start the 3-Man Weave back down the court, where a different player goes up for a layup.
7. The next three players in line go next.

Coaching Points:

• Keep your head up.
• Make hard chest passes.
• Make sharp, quick movements.
• Be aware of the other players.

4. Knockout Drill

This drill helps players develop quick shooting skills, helpful when a defender closes out on you in a game. It also develops speed, quickness, and shooting under pressure with a heightened sense of urgency.

How to Perform:

1. All players line up at the free-throw line.
2. The first two in line have a ball.
3. The first player shoots a free throw.
4. The second player shoots a free throw.
5. If the first player makes the free throw, he or she gets the rebound and passes it to the next player in line, who shoots a free throw.
6. If the first player misses his/her free throw, he or she must get the rebound and make a layup before the second player takes a shot.
7. If the first player makes his/her shot before the second player, he or she goes to the back of the line and waits for another turn.
8. If the second player makes his/her shot before the first player, the first player is knocked out, and the second player goes to the back of the line and stays in the drill.
9. Each time a player makes a shot, the next player in line shoots to try to knock the preceding player out.
10. The drill continues until only one player remains—the winner. He or she starts the next round as the first person in line.

Coaching Points:

• Keep your head up.
• Maintain proper shooting form/mechanics.
• Be aware of other players.
• Stay confident and calm.

5. Loose Ball Drill

This drill creates a 1-on-1 competition that builds mental and physical toughness. It helps players learn to sacrifice their bodies for the team and give maximum effort on the court. It also helps to develop reaction time and quickness, which are essential skills needed for basketball.

How to Perform:

1. Two players line up on the baseline at equal distance from each other with their backs facing the open court.
2. Standing in front of the players, the coach rolls a ball out onto the open court.
3. When the coach blows the whistle, the players instantly turn and sprint to the ball.
4. The player who reaches the ball first immediately tries to score on the other player.
5. If the player with the ball scores, the drill is over.
6. If the player with the ball misses or gets the ball stolen, the drill is also over.
7. Once the drill is over, the two players go to the back of the line, and the next two players compete.

Coaching Points:

• Be aware of the other player and the ball.
• Focus on speed and quickness.
• Dive and fight for the ball.

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