All basketball players know that this is an exhausting but rewarding sport, and that it takes a long time to become number 1. This guide will help you improve faster.
Steps
Step 1. Get the right equipment
Of course you know you need a balloon, but do you have all the rest of the equipment? You should have:
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A basketball.
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Appropriate basketball clothing, which includes a shirt and shorts.
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Basketball Shoes.
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A sports band (optional)
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A bottle of water or a sports drink.
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A stopwatch
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A pack of ice
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Chewing gum (to avoid dry mouth).
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Step 2. Go to your favorite pitch
Set the stopwatch for 30 minutes, go under the basket and start shooting with the correct technique.
Step 3. Don't start trying to shoot beyond your range
Start right under the basket. If you can't get at least 50% of your distance shots, get close.
Step 4. When the time is up, take a ten minute break
Step 5. Set the stopwatch to 10 minutes, and starting on one side of the court, dribble with your right hand, and start making laps on the court
When the time is up, take a 3 minute break, then set the stopwatch again to 10 minutes, and repeat the same exercise, but dribbling with your left hand. When the time is up, take a 3 minute break, then turn the stopwatch back to 10 minutes and repeat the exercise dribbling with both alternating hands. When the time is up, take a 10 minute break.
Step 6. Make "suicides"
Starting at the baseline under the basket, run to the free throw line, go back to the baseline, then run to the middle of the field, then back to the baseline, run to the free throw line of the opposite basket, go back to the baseline, run to the baseline on the other side and finally back to the baseline. Continue for about 5 minutes. Take a three minute break and repeat another 5 minutes.
Step 7. Work on passing and receiving skills
If you have a friend with you, you can pass the ball to practice. Otherwise, if you are alone, you can bounce the ball against a wall and receive it when it comes back. Pass or bounce the ball from different angles. Repeat for 30 minutes and then take a 10 minute break.
Step 8. Set the stopwatch to 15 minutes, and bounce the ball off the board
Try to make it bounce and then correct the shot in the basket. The goal is not to score, but to miss the first shot, and then score on the rebound, to practice on the rebounds. When the time is up, take a 5 minute break.
Step 9. Resume all the exercises mentioned above in one final exercise
Start with three free throws, then back up and take three threes, then shoot from underneath, take the bounce, run to the other basket, shoot, then go back to the other basket and shoot, 5 times, then roll to miss and take the bounce, 5 times, then pass the ball to a friend or bounce it against a wall, 5 times. Now that you are done with the exercises, come back the next day and repeat the workout!
Step 10. Eat healthy and sleep well
Advice
- After a week, double your workouts to improve more if you feel comfortable with your current routine.
- After a few weeks, the exercises will no longer seem so hard, and you will notice a noticeable improvement in the field.
- Work on your shooting technique, because shooting is one of the most important elements of basketball. Remember, complete the movement with the shooting hand!
- It is not possible to become a strong basketball player in one day, but you CAN train and improve!
- The ice pack is for injuries or if you are hot and need to cool off.
- Never stop training, not even on Sundays.
- It's best to train with a friend if you get hurt.
Warnings
- You may become dehydrated if you don't bring water or something to drink with you.
- If you have asthma, or heart problems, consult your doctor before undertaking any of the above exercises.
- If the recovery times suggested above aren't enough for you, rest until you recover.
- Do not overdo it; just because you think you can push deeper doesn't mean you can.
- If you sprain your ankle or wrist, use an ice pack and don't play for a few days. Remember, you don't play in the NBA, so no one will complain if you rest for a few days.
