Are you interested in improving yourself as a player? Whether you are a novice or a substitute tired of being on the sidelines and eager to play, there are always plenty of ways to develop your skills. After all, the strongest players train hard every day! Increase your stamina, learn to dribble more smoothly, and soon you can be among the stars of the NBA.
Steps
Part 1 of 7: Basic Dribbling Exercises
Step 1. Get into the correct posture
The knees should be bent and the legs apart as much as the shoulders; the weight should be shifted slightly to the forefoot to be quicker. Don't get stiff on the soles of your feet and don't lock your knees. When you dribble, the rebound shouldn't go beyond your life level. While, in the defensive position, it should not bounce past the knees / thighs.
Step 2. Learn to dribble with each hand
In the beginning you need to learn how to control the ball and how it responds to your touch. It is a great idea to practice dribbling with each hand independently. Alternate stronger bounces with softer ones.
- A good exercise is to dribble along the line with the right hand 20 times and then repeat the exercise with the left. Do three sets of this exercise before starting the workout and three more before finishing it.
- In the beginning, stay still, keep your knees bent and spring on your toes. When you feel comfortable dribbling like this, start walking. Once you have mastered the walking exercise, start doing it by running.
Step 3. Alternate hands as you move
Start dribbling around your yard and driveway with a zigzag motion: go forward to the right for two steps then move the ball to your left hand and go in that direction for two more steps. When you have reached the end of the driveway / courtyard go back in the same way.
Put a row of cones in a straight line and spaced about 90 cm from each other, and dribble between them
Step 4. Keep your eyes up
The most important thing to learn is to dribble without looking at the ball. It is difficult at first, but eventually you will be able to feel it without having to see it. Pick a spot (like the edge of the basket) and stare at it as you dribble.
Step 5. Dribble constantly
Learn to "feel" where the ball goes, to control it and to do whatever you can.
- Try not to touch it with the palm of your hand. A good setter uses only his fingertips.
- Spend all your free time practicing dribbling. Go up and down the courtyard. Dribble on your way to school or your friends' house. Turn on the TV and turn it towards the window so you can watch it dribble around the yard.
Part 2 of 7: Advanced Dribbling Exercises
Step 1. Develop your power dribble
Think of it as the highest level of dribbling you can achieve. In the beginning, the greatest concern is that the ball returns close to the hand, but then it becomes essential that it not only reaches the hand, but that it does so quickly and with as much power and control as possible.
- Everything is in the wrist game. To develop a power dribble you have to alternate normal bounces with increasingly stronger ones. Don't overdo it, you don't have to lose control of the ball: make it bounce decisively several times without lifting your arm to cushion the upward return and then start dribbling again in a more relaxed way.
- Try dribbling on the dirt. You will need to apply much more force for the ball to return to your hand at the usual speed. Once you get used to it, your dribble on the hard surface will be more powerful.
Step 2. Practice switching hands between the legs with power
It involves moving the ball from one hand to the other by bouncing it between the legs. A quick change of hand like this makes it difficult for the defender to steal the ball or restrict your movement. In the mid-90s Allen Iverson was very famous for these very fast dribbles.
Start with 4 powerful dribbles with your right hand and on the fifth make a change of hand between your legs. Do the same with your left hand. Then do 3 dribbles and a change of hand, then two dribbles and finally change hands with each dribble, always giving a lot of strength to the ball
Step 3. Take sprints as you dribble
Suicide in the yard while dribbling. Run from the baseline all the way to the three-pointer and go back, then run to the halfway line and go back and finally run the full length of the court and back.
Step 4. Dribble with two balls
When you think you have enough of a powerful dribble, try to use two balls at the same time. This exercise helps you make the dribble an automatic movement. When you are able to run all over the field with two balls hard, then you will be really good.
Part 3 of 7: Shooting Exercises (Basis of Movement)
Step 1. Remember the English acronym BEEF + C when shooting
This mnemonic technique will help you remember the stages of a good shot:
- B = Balance. Make sure you are in a stable and balanced position before shooting. The feet must be on the ground shoulder-width apart. The knees must be flexed and ready to spring into a jump.
- E = Eyes. Keep your eyes on the basket. Imagine that there is a coin poised on the iron of the basket and that you have to try to hit it with the ball.
- E = Elbow (Elbows). They must stay close to the body when you shoot.
- F = Follow Through. Make sure you end all the movement with your arm and hand, by the end you should be in a position similar to the one you are in when trying to reach a box on an overhead shelf.
- C = Concentration. It is the most important element of the shot. Focus on where the ball is going. When you have decided to pull, do it and imagine yourself doing it.
Step 2. Practice shooting with "one hand"
This is a movement that is performed 90% by your dominant limb. If you are right, your left hand only stabilizes the position of the ball as you prepare for the shot. Its function is only to not let it slip.
- Use only your fingertips, between the ball and the hand you should see some light. When shooting, push the ball towards the basket while rolling it backwards at the same time. This movement is called "spin".
- Practice lying down. Roll the ball upward so that it falls back into your hand. You can even do this for hours while listening to music or when you can't sleep. The ball must become an appendage of your arm that extends towards the basket.
Step 3. Practice the pads on both sides
It is a shot that starts from the dribble to get closer to the basket. If done correctly, you should always be able to make a desk pad. Practice mostly with your non-dominant hand to become an even more versatile player.
- Dribble towards the basket from the three-point line and in a diagonal direction. When you reach the area you will have about two steps before you reach the basket. If you are on the right, do the last dribble when your right foot touches the box line, then put your left foot down and jump. If you are on the left do the opposite.
- From the right side, raise your right hand with the ball and your right knee at the same time. Imagine that the knee is connected to the elbow with a rope. Throw the ball to the upper right corner of the square inside the board. Do not try to put any force into this "shot", the same thrust of the jump will be enough to bounce the ball from the backboard to the basket.
Part 4 of 7: Shooting Exercises (Accuracy)
Step 1. Go "around the world"
Once you have learned the basics, practice shooting from all positions on the playing field. For this exercise, it is helpful to have a friend or teammate catch your rebounds and pass the ball to you quickly as you move. There are 7 positions to shoot from, but you can adapt the training to your needs. You have to make a basket before you change positions and the goal is to finish the "world tour" as quickly as possible.
- Start with a desk pad. Then immediately run to a point between the area line and the three-point line, and shoot. Find a friend to pass the ball to you. From here, run to a spot between the end line and the area line and take a shot. Go to the corner, shoot; move to the three-point line, and pull. Keep moving along the semicircle of the line of three until you have completed the circle.
- Make the game more interesting and shoot from every position behind the three-point line.
Step 2. Practice free throws ad nauseam
Since it is a defensive shot, it is a pure mechanical movement that must become automatic. The feet must not come off the ground, in this way the movement is perfect.
- Count how many free throws you can do consecutively without making a mistake.
- Practice free throws when you have a cold or are out of breath. If you can not get them wrong even when you are out of breath after an intense workout, then you are in great shape for a game.
Step 3. Practice fade-aways, hooks, and other close-range shooting techniques
It is never too easy to make a clean shot. If you've been practicing shooting only from distance, it will be a shock when you step onto the court and you will only be able to hit the iron. A defender hurries you, stands on you and tries to steal the ball or block your shot.
A quick "back to hoop" or fade-away requires you to correct the position of your arms as you go backward. In this way you lose the force of the push of the legs
Step 4. Practice shooting from all positions on the court and in all possible ways
You can play with your friends and try to reproduce their techniques. Play "one on one" to learn how to manage all types of defender, from the most aggressive to the most technical.
Part 5 of 7: Training in Defense
Step 1. Develop your defensive stance
To be a good all-round player you also need to know how to defend and stop a shot and not just score from three. The first thing to learn when defending is correct posture.
- Improve your balance by spreading your feet and placing your weight on the forefoot. Lower your butt and push it out.
- The arms should always be raised and extended. Don't touch your opponent too much, or you will be charged with a foul. Use your hands and arms to distract the attacker and try to block his passes or shots.
- Focus on your opponent's chest and waist movements, not the ball. This way you can predict their movements.
- Make sure you never look at your opponent's stomach or feet. It will allow you to defend the basket more effectively and avoid surprises.
Step 2. Practice the shuffle
A classic basketball workout includes shuffle sessions (quick side steps) up and down the court. Practice changing directions with a teammate dribbling left and right. Move back and forth in a defensive position by reproducing the attacker's movements as if he were a mirror.
Step 3. Block the attacker with your foot
Try to push him towards a baseline or side line by blocking him with your dominant foot to prevent him from going to the basket. So, if your opponent reaches the center of the court by dribbling, try to bring him to the left by putting your foot in front of him. By preventing him from any access you will force him to move to the sides, nullifying the attack patterns of the opposing team.
Ask a teammate to dribble across the pitch from one end line to the other. Play defense and put your hands behind your back. Try to force your partner to change direction with just his foot. You will have to move sideways very quickly and always stay between the ball carrier and the basket
Step 4. Don't jump
A common mistake is jumping too often to block a shot. When you are not firmly anchored to the ground, you are a less effective defender. If you think your direct opponent is going to shoot, raise your hands, but avoid jumping. Disturbing an attacker's vision is as effective as blocking.
Step 5. Cut it out
When bouncing, take a knockout and stand in front of an opponent to intercept the ball before him.
Part 6 of 7: Improving Team Play
Step 1. Learn to pass
It seems obvious, but quick and precise passes make the difference between a good team and a hodgepodge of individual players. Even if you are talented, you need the whole team to win. Exercises that increase group spirit will make you a good passer:
- Simulate a counter attack. In a team of five make sure that the ball goes from one end of the court to the other without dribbling and without the ball touching the ground, and especially without moving your foot when in possession of the ball.
- Basketball version of the chair game. Play some music while the team passes the ball. When suddenly the music stops, whoever has the ball loses. It is therefore important that as soon as you get hold of the ball you find someone to pass it to without dribbling.
Step 2. Learn the role of your position
When playing on a team, everyone has a role to play. Sure, it's fun to take a three-point shot every time the ball hits you, but that's not typically a central (pivot) player's job. Discuss with your teammates and with your coach to find out the right role to fill according to the playing patterns.
- The point guard is the director. In this position you must be able to see the whole field and set up the attack. You have to be able to always pass the ball and be a good shooter.
- The guard is the point guard's right hand. He is usually the best shooter / attacker on the team.
- The small forward is the most versatile player. He must know how to shoot, earn offensive and defensive rebounds, have a good vision of the game to be able to pass to the guards and set the attack.
- The big forward is a good defender, a stopper and a great player in the area. He is usually the most "physical" player.
- The pivot (in addition to the other qualities) is the tallest player in the team. He must be a good rebounder and passer and must know how to control the area in attack.
- Inspired by other players. When watching the NBA, pay attention to the players who fill the same role as you. Where's the big forward while the guard shoots three? What does the guard do as the pivot tries to take an offensive rebound?
Step 3. Learn to make a block
It is an offensive technique in which you physically block a defender to allow your teammate to break free and go to the basket. You must have your feet firmly on the ground and remain immobile, otherwise you will be called a foul. This technique requires precise communication with the teammate who has to bring his direct opponent towards you.
Stay straight and still. Bring your hands to waist level and hold them still in front of you, your feet should remain flat on the ground. Your teammate will circle around you and the defender will come crashing into you. Be prepared to absorb the shock
Step 4. Develop game plans that exploit your team's strengths
The goal is to penetrate the defense and open the way for a player to take a shot. Name each basic pattern and follow the point guard's directions when calling them. Train with the cones on the ground to indicate the positions of the defenders.
The basic schemes involve an attacker opening the game to a guard. The guard takes the ball to the opponent's area and passes it back to a winger, who should be in open court, or at most opposed by a shorter defender who was originally (probably) defending on the guard
Part 7 of 7: Developing Physical and Mental Endurance
Step 1. Run regularly
A full court game requires a lot of running. Players who are not used to it run out of breath very quickly. You don't have to be the best defender or the best shooter to win if your opponents can't even breathe. Here are some exercises to strengthen your stamina:
- Superman Exercise: To perform this exercise you should be in the field, otherwise you will have to estimate the distances by eye. Start at the baseline and run to the first perpendicular line (the closest free throw line), crouch and do five pushups, then stand up and run to the baseline you started from. Continue the exercise with the same pattern by running to the middle of the court, then to the free throw line of the opposite court and finally to the end line on the other side of the court. After exercise, take advantage of your tiredness and shoot ten free throws.
- "Exercise of death": provides shots across the board. If you are really out of shape, try to complete 4-6 round trips in one minute and eight seconds. That should be enough time. After improving your stamina, try doing 13 round trips in 68 seconds. Again he throws 10 free throws after the exercise.
Step 2. Learn everything there is to know about this game
Playing within the rules is just as important as playing well. On the official website of the Italian Basketball Federation there are all the regulations. You can also find clarifications if there are things you have misunderstood.
Talk to other players, visit various online forums, and engage with coaches for advice. Watch old games, those on the street and read everything about basketball
Step 3. Always be a good player for the team
Check if there is a free player and pass him the ball. Do not hold the ball while in possession to try a shot with little chance of success.
Step 4. Improve your elevation
If you are nimble and jump well, you can get more rebounds than a much taller player. Tall guys don't always try their hardest at bouncing, because they believe there's no need, given their height. You can beat them if you try hard.
Skip the rope. Do it as fast and as long as possible. The better you do this exercise, the faster your footwork will be on the court
Step 5. Do a lot of push-ups, especially on the fingertips
You will be surprised how easier it will be to handle the ball with stronger fingers. Even if you feel you don't have big enough hands to catch the ball, you can do it with strong fingers.
Step 6. Work on the strength of the core muscles:
do situps, leg raises, planks, and lats. If you have a strong trunk you will be able to absorb the blows and make it to the basket.
Advice
- Before a game, eat something that gives you energy, but not too heavy - fruit or carbohydrates, but not sugar and candy.
- Practice anywhere. You don't need a basket or even a basketball. You can do push-ups, run and work on hand-eye coordination, using all the objects at your disposal to train.
- Always do your best.
- Doing juggling exercises can improve your ambidextrousness, hand-eye coordination, stereoscopic vision, peripheral vision, neuro-muscular balance, speed technique and concentration.
- Avoid looking over your shoulder too much, "listening to the footsteps behind you" or trying to see what is happening in the blind spots in your field of vision. Peripheral vision is a skill that is learned and trained like any other that must then become automatic.
- When you hit the ball to "steal it" be careful not to touch the opponent's hand, it would be a foul.
