STEP 2 – WARM UP (2 hours, 3 exercises-40 minutes each in 20 minutes gaps) In this, we focus in further exercising our muscles so that there will be no injury. We have do jumping, skipping and hopping. We will do each of it, twice for 20 minutes each. This will help in stamina and jumping will help when shooting in basketball. STEP 3 – PRE EXERCISES (60 minutes) This is the most important exercise. In this, we will have to run. Run at least at speed 6km/hr. for fast runners, this should be increased.
This will build your stamina if done continuously. Also, it will build your leg muscles which is very important whilst playing basketball as we need speed to tackle and attack. STEP 4 – THE FIGURE 8 DRILL (30 minutes) Bend your knees and rotate the ball through your knees in a figure 8. You do this by rotating the ball around your right leg with your right hand, passing it to your left hand, then rotating the ball around your left leg. Make sure you can do it both ways, and speed up as you get better. The ball should never touch the ground.
Should be done for 30 minutes. STEP 7 – SQUATS AND DEAD LIFTS (60 MINUTES, 30 MINUTES EACH) Squats and dead lifts will make many fast twitch muscle fibres in your muscle. This is important for your legs as you will have more potential to jump higher. Jumping high is important in basketball as it gives you the ability to make 3 pointer shots and dunks. This is the most important goal of basketball- to make points. This is an ultimate exercise for jumping high. STEP 8 – SHOOTING AND DRIBBLING (2-3 hours)
Start with dribbling the ball around the court for 10 minutes at a time with 2 minutes break which should make 1 hour. This will obviously help your handling skills in basketball and talking skills. Then do 1 hour of shooting. Start from near the basket. Shoot the basket 50 times. Only if you can make 90% of the shot, go a bit further or else shoot 50 shots again and improve your accuracy. This should help you increase your shooting and power skills. STEP 9 – PASS & CATCH Take a ball and hit it against the wall and catch it when it comes back.
This is good because the return from the wall is unpredictable and will make your reflexes faster. This is a good way to practice catching. For passing, have your friend jog away and towards you. Try to pass the ball to him while he is moving. That will help you in passing. This hould be done for an hour. STEP 10 – RELAX After every work out, it is important to relax your muscles to prevent pulls and sores. Do basic stretching like lunges and hand stretch so that your muscles get a break. Also, stretch your leg by pulling them behind your back.
STEP 5 – THE DOUBLE FIGURE 8 DRILL (30 minutes) Now with a partner facing you, do a figure 8, then pass it to your partner, who does a figure 8 and passes it back. You should pass to the same hand, so your right will pass to his right. Switch sides and continue to speed up as you get better. The ball should never touch the ground. Don’t see the ball. STEP 6 – ZIG ZAG DRILL (30-60 minutes) Lay out two 10 yard lines with tape. The two lines should be atleast 24 inches apart. Stand on your left foot and hop onto the other line with only your left foot.
You should be able to do at leats 10 hops in 10 yards. Take 2 minutes break and repeat with your right leg. This is to increase your lateral hip strength to help you in basketball. Increase space accordingly. ABHAY DALMIA 9B GMIS TIPS TO BE BETTER AT BASKETBALL 1. Use a heavier ball once you are okay with the normal ball to improve your strength. 2. When doing exercises like figure 8 drill, don’t look at your feet. You should be able to do it naturally because in a real game, you will have to observe your surroundings. . Sleep well like 9-10 hours a day so that you are calm and collected when doing exercises. 4. Eat healthier so that your body is well built and strong. STEP 1 – PRE WARM UP (30-60 minutes) First we have to break up any adhesions in the muscles. This can be done by rolling on a high density mat. This will help prevent damage to muscle tissues and will prepare you for physical work. This is very important and will also improve the way you’ll play. So for 30-60 minutes with 4 minute breaks.