Conditioning is a key to success for basketball players and teams. A high level of conditioning allows players to maintain greater intensity and eliminate dropoffs in physical and mental execution throughout games. Players like Ray Allen, Richard Hamilton, and, formerly, Reggie Miller, personify great conditioning. They move constantly on offense all game and still hit shots in crunch time.
A good conditioning workout prepares players for changes in speed and direction, the different movements they perform on the court, and the stop and go action of the game. The German Circuit—a workout developed by German basketball players—is designed to improve fundamental basketball movements while challenging players’ energy systems.
Perform this circuit two to three times per week at the end of a workout to dominate the court late in the fourth quarter. Repeat the circuit two times, and make sure to rest for one minute between drills.
Three in 30 Drill
Start on the baseline and sprint to the opposite end of the court and back three times consecutively without stopping. The goal is to finish in 30 seconds always aiming to progressively decrease your time. If you don’t complete the drill in 30 seconds, rest and run again before moving on to the next drill.
Forward, Backward and Slide Drill
Start on the baseline and sprint to the free throw line, then backpedal to the baseline. Next, defensive slide to the free throw line and back to the baseline. Finally, sprint to the half court line and backpedal to the baseline. Repeat this pattern for 30 seconds with a goal of finishing two sequences in the allotted time.
Width Suicide Drill
Start on the sideline. Make a mark 10 feet in from each sideline and at center court. Sprint to the first mark and back. Sprint to center court and back. Sprint to the far mark and back. Sprint to the opposite sideline and back. Repeat this pattern for 30 seconds with a goal of finishing two sequences in the allotted time.
Jump and Slide Drill
Start at center court facing the baseline. Jump straight up twice, then slide twice to the right. Slide four times to the left and right twice and return to center court. Jump twice and repeat, starting to the left. Continue pattern for 30 seconds.
Check out more of the best conditioning drills for basketball players.