The average segment of play during a basketball game lasts 12 to 20 seconds. Thus, the sport's primary demands are on the body's anaerobic energy system. Anaerobic activities require an intense effort during a short period, like sprinting. The aerobic system is used secondarily. Players also need to work on physical strength, agility, balance and coordination.
Strength Training
Strength training will improve performance on the court and boost anaerobic performance. For example, practice deep knee bends by slowly crouching down as far as possible with feet hip width apart, then slowly coming back up. Start with 15 repetitions and work up to 30. Follow this with jumping deep knee bends, in which you explode upward into a jump instead of slowly raising yourself. Do calf raises in which you stand with feet hip width apart, then slowly rise onto your toes. Balance at the top before coming back down, recommends InsideHoops.com.
Stances
Practice well-balanced offensive and defensive stances, which will help you change direction easily, move quickly, jump and move with control, said Hal Wissel in his book, "Basketball: Steps to Success." In the offensive stance, your back is straight and your head is over your waist. You are able to see the rim as well as the ball. Hands are above the waist and arms are close to the body with elbows flexed. Feet are shoulder-width apart and staggered. Knees are flexed and weight is distributed evenly on the balls of the feet. Practice bending the knees to get low rather than bending at the waist to avoid being off balance. This way you are able to move backward as quickly as forward.
In a defensive stance, weight is still even on the balls of the feet, but the feet have a wider base and hands are above the shoulders with elbows flexed. Don't reach away from the body in the defensive stance.
Practice good balance in these stances by having another player gently push your shoulders and try to put you off balance, Wissel recommends. Also, conduct drills in which you quickly move your feet up and down in your stance, maintaining position. Do 10-second intervals.
Changing Direction
Change of direction drills are vital because this skill underlies most every basketball movement, according to Wissel. Step with one foot and then the other without crossing your feet. This begins with a three-quarter step instead of a full one. You flex your knee and plant your foot to halt momentum, turn on the ball of your foot and push off in the chosen direction. Then shift your weight and take a long step with the second foot. Put your lead hand up in position to receive a pass.
Stopping
Players need to practice jump stops. The drill starts in an offensive stance. Take short side steps to the right. Hop before the stop, which allows gravity to help slow movement. Stop with both feet landing at the same time, feet shoulder-width apart and knees flexed. Shift weight to the back of the feet to keep the body from going forward, and keep your head up. Landing on both feet makes for a complete and balanced stop, Wissell says. Repeat this moving to the left. Go back and forth 10 times.
