Improve your Basketball Conditioning Program | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Improve Your Basketball Conditioning Program

September 30, 2012 | Courtney O. Campbell

Must See Basketball Videos

Not many sports require extreme conditioning like the game of basketball. Hard work in basketball conditioning is what separates great players from good and good from average. If you hope one day to make it professionally, you should only be satisfied if you're the best-conditioned player on your team. But to achieve this, you have to dedicate yourself to a specific basketball conditioning program. 
Take your training to a whole new level with the following tips. 



(Need inspiration? Check out  Dwayne Wade training.)

Basketball Conditioning Program

Understand Your Sport

To structure your basketball conditioning program, you need to understand the movement requirements for the court. Basketball is a start-stop sport, meaning you're moving fast for short periods of time and resting during fouls shots, timeouts and out-of-bounds plays. Build your conditioning around reducing recovery time during rest.

Intervals Please

Although multiple body systems need conditioning, the anaerobic energy system is the one predominantly used in basketball. Different from the aerobic system, which powers long distance runs, the anaerobic system is best developed with interval training. Interval training is high intensity exercise for short periods of time with short breaks between sets. 

(Here's a brutal basketball CrossFit routine to whip you into shape.)

How Many Days a Week?

The number of conditioning days you schedule depends on your other training and practice demands. If you're playing and practicing several times a week, limit conditioning to two days a week. However, if you're not participating in high intensity practices, you should be conditioning three to four days a week.

Are Long Runs OK?

Yes, it's OK to include longer runs; however I recommend a ratio of three interval days to one long aerobic day.

What Are Some Good Ways to Change Up Training?

Unfortunately, on-the-line training—like 17s, suicides and other line-to-line drills—can get boring. Although they have their place in a conditioning program, try mixing it up with pattern runs, track workouts, stadium workouts and court agility/movement training to condition certain movement patterns. Your heart works in many ways, but your muscles condition in the pattern that you move them through. Basketball requires you to cut, shuffle, hop, jump and bound. Include various movement patterns to maximize your conditioning efficiency.

What if You Play a Fall Sport?

Again, this is where understanding movement requirements comes into play. Look at your fall sport and identify what you're missing from a basketball training standpoint. If you're playing a more aerobic sport like soccer, you may want to add a day of short interval training. Determine the amount of extra conditioning based on your playing time and the intensity of your current practices and games. Do not overtrain.

If you have any questions, send me a message via my Facebook page.

Topics: BASKETBALL
Courtney Campbell
- Courtney Campbell is the owner of Train to Ball and the head strength and conditioning coach for boys basketball at Gainesville High School (Gainesville, Fla.)...
Courtney Campbell
- Courtney Campbell is the owner of Train to Ball and the head strength and conditioning coach for boys basketball at Gainesville High School (Gainesville, Fla.)...
More Cool Stuff You'll Like

Greene's Lantern: Riding With 'Soul'

Can You Survive the

4 HIIT Workouts That Will Get You in Shape Fast

In-Season Baseball Pitcher Workout Program

Make the Most of Your Pre-season Training

Advanced High School Football Summer Conditioning Program

Basketball In-Season Battle Rope Complexes, Part 1

Training with the Elevation Training Mask 2.0

Understanding the Benefits and Risks of Altitude Training

Get in Game Shape With 4 Conditioning Combos

STACK Challenge: The 10/10 Treadmill Challenge

Under Armour Releases Veterans Day Kicks

Can You Pass Drew Brees' Conditioning Test?

Basketball Recruiting: It's Never Too Late

Who Invented the Burpee?

The Secret Weapon Powering Stephen Curry's Resurgence

How Much Conditioning Do You Really Need?

Train Harder With Hill Sprints

LeBron James's Insane Conditioning Drill

High-Intensity Interval Training: How Much Is Too Much?

3 Secrets of the NBA's Best Shooters

10 Essential Point Guard Drills From Skylar Diggins

Test Your Toughness With the Who Dat? Challenge

Preparation Nation: Bishop Gorman Basketball

Baseball Conditioning: Why You Need an Aerobic Base

How to Avoid Hockey Conditioning That Slows You Down

Off-Season Conditioning: Full-Body Med Ball Workout

How Skylar Diggins Became the Future of the WNBA

Training Secrets of UFC Champion Johny Hendricks

Win the Fourth Quarter With These Basketball Sled Push Finishers

Under Armour Introduces the Curry One

How Sporting Kansas City Stays 'Sporting Fit'

Greene

How to Improve Your Basketball Quickness in 5 Minutes

WATCH: 5-Foot-2 Guard Drops 41 Points

Essentials of Spring Football Training

ZSeries 10-Minute Workouts: Interval Sprints

Get in Basketball Shape With the Right Workout

7 Footwork Drills That Give You an Advantage

Full-Body Conditioning Workout: 3 Loaded Carry Variations

Get Tougher With Skylar Diggins' Bodyweight Workout

Full Body Workout: 6-Week Conditioning Plan

Get in Shape With This Basketball Conditioning Workout

5 NBA Players Who Found Their Game After Losing Weight

The Mount Everest Treadmill Challenge

LaTroy Hawkins' Epic Battle Ropes Workout

Can You Survive These 4 Crazy Plate Push Finishers?

Get More Explosive With James Harden's Workout

Alactic Capacity: What It Is and Why Athletes Need It

The Best Basketball Sneakers of 2014

Get in Shape With 5 Intense Lower-Body Finishers

Nike Basketball Officially Unveils the Nike Kyrie 1

Alternatives to Boring Cardio Training

STACK Challenge: Finish Strong

STACK Challenge: 5 Minutes of Treadmill Torture

5 Brutal Sprint Drills That Push the Lactic Threshold

In Defense of Cardio

ZSeries 10-Minute Workouts: Fartlek Run

Basketball Recruits: What You Should Do in November

ZSeries 10-Minute Workouts: The Hill

Preparation Nation: Hoover Buccaneers Basketball

STACK Challenge: 500-Meter Row

VIDEO: Steph Curry's Absurd Long-Range Shot