Looking for conditioning drills for basketball? You’ve come to the right place, but I’m not here to give you a list and run (no pun intended)! Let’s talk about what basketball conditioning really means, how to build it and why it’s so important.
What Does Basketball Conditioning Mean?
It is necessary to specify “basketball” conditioning from any other conditioning because being in basketball shape is definitely different to simply being fit, healthy and even conditioned to run long distances.
Basketball conditioning is its own kind of animal. It is not just about conditioning as a matter of running sprints or running long distances and building to being able to run longer, faster. Think about the fact that when you’re out on that basketball court, you are on a battlefield. You are not simply running from baseline to baseline. You are cutting, slashing, sliding, sprinting, defending, boxing out, jumping, grappling for the ball – all the while (hopefully) communicating with your comrades (I mean, teammates).
This means, as basketball players, we have to condition our bodies and our minds to push through the different obstacles on a basketball court. Basketball conditioning is about pushing yourself to be MORE ATHLETIC – more agile, more explosive, faster, stronger, have a higher vertical jump and more fitness (the classic sense of being able to still go at 100% in the last 2 minutes of the 4th quarter).
This is why it’s different to just jumping on a treadmill and running 3 kilometers. This isn’t to scare you away; this is simply to ensure you are informed when you approach your conditioning as a basketball player.
How Do You Build Conditioning for Basketball?
So, now you understand what a coach means when he or she says you need to build your conditioning for basketball. When you step onto the court for a tryout, or after a holiday, your coach will expect you to be in basketball shape. So, practically speaking, how do we do that?
There is this perfect balance in 2023 where we know a lot of information about load management and keeping our bodies healthy, versus the early 2000s where coaches and players would push themselves with reckless abandon to their goals – often to great results, and often to detrimental places of the body breaking down and going backwards, and even the mind becoming burnt out.
In 2023 I think we’ve gotten to a point where we need to fight to ensure we as players work harder and push our bodies and take ourselves to greater distance… but do it in a way that is smart. It all has to be balanced with working smart as well as working hard!
However, that does NOT mean it won’t hurt. That does NOT mean you won’t be pushed to your brink. That does NOT mean you won’t want to quit at times. But you have to know that if you push though, you will be greater as a result.
That hard work for basketball conditioning specifically should include building your baseline aerobic conditioning level, high intensity interval training (HIIT) combined with plyometrics, agility and strength training.
Why is Basketball Conditioning So Important?
We’ve touched on it a bit already, but let’s really break down why basketball conditioning is so important and what the benefits really are. I say it all the time – conditioning creates confidence, capability and chemistry within a team.
- Conditioning Creates Confidence
We know that physical activity has a direct influence on self-esteem, so why wouldn’t conditioning do the same for a basketball player’s confidence?
Personally, I know that when I am fit, I definitely feel way more confident on the court than I would feel if I weren’t fit. My work output – on top of simply the feeling of being fit – gives me so much more belief that I can get out on that court and dominate over my opponent.
Conditioning creates one less mind game, by building mental toughness and resilience. No matter how hard it gets on that court, you can guarantee that it’s harder for your opponent. And that oughta boost your confidence!
If you’ve put in the work to be basketball conditioned and your opponent hasn’t, you AUTOMATICALLY have an upper hand! That’s honestly such a simple equation of input to output of which we have so much control over, so I say why not ensure that I’m the best conditioned player on the court?
- Conditioning Creates Capability
Capability sort of goes hand and hand with confidence, right? If we don’t think we have the capability to produce results, that’s literally the opposite of self-confidence. So, yes, conditioning creates confidence, but why? Another reason aside from mental toughness and resilience is because you just know you are physically capable.
Actually though, you are more capable when properly conditioned than you would be if you weren’t. Think about it – what’s the first thing that starts to happen when we get fatigued on court? Our performance drops; our shots stop falling; we don’t run as hard in transition; we get beat on close-outs; our reaction time to rebounds becomes slower… conditioning creates capability! You will be capable on the court for longer when properly conditioned.
- Conditioning Creates Chemistry within a Team
Confidence and capability are extremely intimidating to see in an entire team when they step on the floor.. But confidence, capability AND chemistry? Now, that’s unbeatable.
I am a firm believer that conditioning as a team has this magical power to create chemistry within a team. Conditioning as a team naturally results in budding leadership, accountability and unity – either everyone suffers together or everyone conquers together. Hmmm… sounds a lot like a basketball game!
Types of Conditioning Drills For Basketball
Hopefully, if you weren’t already, you’ve been convinced to improve your conditioning even more now. And maybe you’re motivated enough to create a plan. Below are a collection of conditioning drills for basketball you may consider adding to your plan.
The types of conditioning drills included here are:
- Conditioning Drills with a Ball
- Conditioning Drills without a Ball
- Conditioning Running Drills
- Conditioning Drills with No Running Required
- Conditioning Drills with No Running and No Equipment
- Basketball Conditioning Circuits
- Conditioning Drills for Basketball Youth
- Conditioning Drills for Beginners
DO NOT Avoid Old School Conditioning
Before we jump into the drills, however, I have to address this topic: old school basketball conditioning is such a controversial topic and I am no doctor, but I am a 28 year old professional basketball player who is pretty well known for her fitness, so please hear me out on this…
Most people may think old school conditioning refers to the run-until-you-throw-up type drills, and I do get how that could create a negative bench mark. However, maybe you don’t run until you throw up, but the underlying idea of old school conditioning is running to a point of discomfort.
It’s actually quite frustrating that there are even people out there saying to completely avoid old school basketball conditioning when there is so much good to it. To advise against old school conditioning is to advise against endurance, resilience and mental toughness.
I personally believe a lot of basketball players are missing this in their game these days – not only a baseline aerobic endurance to be able to run and keep running, but also the mental toughness that comes from this type of conditioning.
So if old school conditioning drills build the resilience and mental toughness only found through those types of conditioning drills, I am all for them.
But, I will say, this is not everything.
Be a bit old school. Push yourself, because this toughness is a separator! But be sure to add in athleticism training on top of the old school conditioning drills. And plan your workouts in a way that is smart.
Conditioning Drills with a Ball
The following drills are two of my absolute favorites for basketball conditioning – I really feel like I get a great fitness workout while working on skills that translate over directly to the game!
44 Drill
Passer stands behind the backboard ready to rebound. Player starts on the wing with a catch and shoot 3; then sprints to the opposite side wing for the catch and dribble into a mid-range shot* and again, sprints to the opposite side wing for the catch and dribble into a layup.** This concludes ONE round.
*mix up your mid-range shots by being creative with counter moves
**get creative on your finishes- no regular layups!
Complete 7 consecutive rounds + 2 Free Throws at the end for a total 44 points possible; 3’s = 3pts, Mid-range = 2pts, Layup = 1pt, x7 Rounds = 42 + 2 Free Throws = 44 Points. Record your score and try to beat your record each time you approach the drill.
Transition 10
Player starts near the sideline approximately a step above the top of the 3-point line. Passer says “go” and starts a 2-minute timer. Player sprints down to the corner to receive a catch for a corner 3-point shot and running back to the starting position after each shot, until five 3-pointers are made.
After the five corner 3’s, the player sprints to the half court line at center court to sprint into 3-point shots from the top and continues this motion, touching half court after every shot, until five more 3-pointers are made from the top.
The goal is to make all ten 3-pointers before the 2-minutes are up.
Rest and complete the Transition 10 on the other side.
If you have a shooting partner your rest is the time it takes for them to complete one side of the drill. If you don’t, just shoot free throws for 1 minute before switching sides.
To provide you with a bit of context – the record on an NBL1 Men’s team to complete one side of the Transition 10 is 1:08.
Conditioning Drills without a Ball
When I think of basketball conditioning drills without a ball, I think of drills that can, again, translate directly to the game where I’m either sprinting full court in transition (offense or defense) or actually playing defense. So, if that’s where your mind goes – you’re going to love these next ones!
Oklahoma State Wheel Agility Drill
Set up cones around the center circle in a wheel-like formation (one in the middle and eight equally distanced apart from each other and approximately one step out from the circumference of the circle)
Player starts in a defensive position touching the center cone. Upon timer starting, player slides to first cone, back to center cone, into a quick drop step to slide to the next cone, back to the center cone. Continue the motion until all cones have been touched. Drill is complete once player touches all 8 cones and finishes at the center cone in starting position.
The goal is to get as fast of a time as possible. So, challenge yourself to have a few more runs at beating your first time and aim to beat your record every time you approach the drill.
Resistance Band Work (Slides & Sprints)
Use an exercise resistance band of appropriate strength. Place band comfortably around waist and have a partner hold the opposite end.
For Resistance Band Slides:
Player stands in a defensive position with partner holding the band to one side. In one big explosive motion, push off the foot closest to your partner in the opposite direction and extend with the other foot away from your partner and through the resistance band.
Be sure to switch sides once desired distance is achieved (increase/decrease the distance for more/less of a challenge).
If done properly you will feel a burn in your quads and glute muscles.
For Resistance Band Sprints:
Player starts in a relaxed stance with partner holding the band behind with no lax to begin. Upon starting, player sprints through the resistance all the way up to desired distance (increase/decrease the distance for more/less of a challenge). If done properly, your whole body should hurt.
Be sure to exaggerate driving your feet through the ground and high knees like a sprinter exploding out of their starting blocks in every step. Drive through your strides with your arms in as quick a motion as possible as well.
The point of this drill is a solid sprint all the way through – if you cannot sprint all the way through the desired distance, shorten the distance. Keep it short and sharp working your quick-twitch muscles until you can go for longer distances.
Basketball Conditioning Running Drills
And of course, we’ve got to include that old school conditioning mindset with some straightforward running drills. Now, remember simply doing running drills will never get you into basketball shape; it will however, give you a baseline aerobic conditioning that provides mental toughness and allows you to progress to basketball specific conditioning much easier. Don’t neglect the basketball specific conditioning though. I have found the following drills to be two of the most effective and translatable basketball conditioning running drills.
Sprinting Intervals
Alternating sprints w/slow jogs (4 cycles, rest, 4 cycles,).
This drill can be done on a basketball court, but for load management purposes, I suggest finding a softer surface like a soccer/football field/oval whenever possible.
Increase/decrease the distance for more/less of a challenge, but I run the distance of an American football field when I do these (100 yards or 91 meters).
Start with a full out sprint to the 100 yard mark, then slow jog back to the starting line. As soon as you reach the starting line repeat continuously for a total of 4 cycles.
Take a rest by walking the full down and back distance one time and repeat the sprinting intervals for one more set of 4 sprint-jog cycles.
If you are not tired by the end of these two sets, you are not sprinting hard enough.
Sweet 16’s
This drill is pretty straight forward- start the timer and sprint for 16 touches sideline to sideline. Do x3 sets to build conditioning.
The goal is to beat 1-minute; but try to beat your record time each time you approach the drill.
*Pro tip: focus on making your first 3 steps out of every turn as quick as possible!
Bonus: Mile & a Half
In my senior year of college, it was a team requirement to beat a mile and a half in 11-minutes in order to see any court time. To this day, I test myself every once in a while just to make sure I still have it. Do you think you have what it takes to beat a mile and a half in under 11 minutes? Try it out!
Conditioning Accountability:
My husband, Coach David Morrell, went to a 5-Star Camp in high school and he remembers one of the coaches stating, “If you can’t make a 6-minute mile within a week and a half of the request, you’re never gonna make it in this sport.”
Talk about old school conditioning 😉 But what that coach was really saying is that you shouldn’t ever let yourself get so out of shape that you are more than a couple training sessions away from being in good shape! Don’t forget that! And be sure to hold yourself accountable.
Conditioning Drills with No Running Required
Another important aspect of basketball conditioning is cross training. Cross training ensures that you don’t wear down your muscles by doing the same movements over and over (ie. shooting, passing, dribbling up and down a court day in and day out). Thus, if you are looking for drills that require no running, but can still help you get into basketball shape, biking and swimming are two of the most low-impact types of training that you can do while avoiding overuse of basketball muscles.
Biking
There are an endless amount of conditioning drills you can do on a bike. Obviously, mountain biking or riding your bike around your neighborhood are great options in themselves, but if you are conditioning for basketball and want to be intentional with the high intensity interval training I mentioned above, my suggestion would be working from a stationary bike because it’s the most easily tailorable option with fewer amounts of variables.
30:30:30
My favorite bike conditioning is what I like to call 30:30:30 – a simple interval training drill of 30 seconds sprint; 30 seconds slow; for 30 minutes straight.
Yes, this is tough, but as I said, you can tailor interval training on the bike to your level and gradually increase as your conditioning improves. Maybe start for 5 minutes, then 10 or 15 and gradually build to 30 minutes straight. Or maybe cut the sprint in half and rest longer.
Again, it’s completely tailorable to your taste – but here’s where I’ll remind you to push yourself because this toughness is a separator. Most stationary bikes include the ability to change up the resistance level too, so try to challenge yourself by increasing the resistance as your conditioning improves week to week.
Swimming
Just like biking, there are endless amounts of swimming drills you can do, and what better place to get swimming guidance from than Speedo! The Speedo Australia website is so awesome in that the programs are determined from your chosen specifications – beginner, intermediate, advanced; what pool size you’re using, and whether or not you’re using equipment! You can even download your workout as a PDF!
I highly recommend utilizing this resource if you’re looking for some variety in your basketball conditioning!
Bonus: Jump Rope (aka Skipping Rope)
Jump rope is actually really great for a basketball player’s footwork and super easy to do just about anywhere – on the court, on a field / oval, at school or even at home and with or without a friend too! So, I couldn’t help myself in including it here!
Jump Rope Series:
This is literally a series I try to do before I even start training every day. It’s a super great warm up, but also can become a conditioning drill when stacking sets on top of each other.
- Two Feet Together (like two-footed hops, but over the rope)
- Alternating (like running, but over the rope)
- Left Foot Only (one-footed hops, but over the rope)
- Right Foot Only (one-footed hops, but over the rope)
- Boxer Feet (one-footed hops x2 – left foot x2, then right foot x2 alternating)
- Double Jumps (two-footed hop, but with the rope circling under feet twice before landing)
Bonus:
- Scissor Jumps (jumping over the rope and landing with one foot forward, one foot back; switching feet in the air each jump)
- Criss-Cross (jumping while alternating between feet criss-crossed and straight)
- Double-Dutch (jumping while alternating between hands holding the rope straight and hands criss-crossing in front)
Do each exercise x25 jumps x3 sets with 30 seconds rest inbetween sets for a solid increase in heart rate.
Conditioning Drills with No Running and No Equipment
Don’t have a ball? Don’t have a court or a hoop nearby? Can’t get to the gym? Don’t want to run? (We need to talk!) Or maybe you’re on holiday with your family… Don’t make any excuses for why you got out of basketball condition.
Basketball Specific Exercises:
Here are some basketball specific exercises you can put yourself through with zero running or equipment required to ensure you have no excuses and you keep your fitness up.
- Pogo Hops
- Hold hands up over head and hop forward and back
- Mountain Climbers
- Hold plank position while lifting one knee at a time to chest and back, as if climbing
- Burpees
- Start in plank position; hop to a squat and jump as high as you can, then kick legs back to plank (for more of a challenge add a push-up before leaving plank position)
- Scissor Jumps
- Start in a lunge position and scissor your legs past each other before landing in the same lunge position as the start (to switch sides, switch your legs from forward to back in lunge position)
- Skater Hops
- Hop from side to side from one foot to the other at a 45-degree angle forward and backward
- Plank w/Shoulder Tap
- Hold plank position; touch one hand to the opposite shoulder and return to original position; touch the other hand to the opposite shoulder and return to original position; repeat continuously while holding proper form
- Crab Dance
- Start on all four limbs with stomach to the sky and only hands and feet touching the ground; lift one hand off the ground while the opposite foot comes up and tap them together as best you can in the air; repeat with the opposite hand and foot and repeat continuously.
- Squat Jumps
- Start in a squatted position and jump as if reaching for a rebound – hands to the sky; pause at the bottom and repeat continuously.
No Running / No Equipment Circuits:
Now, you will not keep your fitness by simply doing one of the above exercises, so try putting yourself through a serious basketball conditioning drill by combining the exercises into a circuit like one of the two here:
Circuit 1:
Pogo Hops (x1-minute) + Mountain Climbers (x30-seconds) + Burpees (x10) + Scissor Jumps (x8 each leg) X 3 Sets
Circuit 2:
Skater Hops (x8 each leg) + Plank w/Shoulder Tap (x30-seconds) + Crab Dance (x45-seconds) + Squat Jumps (x10) X 3 Sets
Basketball Conditioning Circuits
If you’re looking for conditioning circuits that include basketball skills, consider the following four-station-circuits below.
Of course you can mix and match these exercises however you like, but I intentionally include defensive conditioning, cardio, agility, ball handling, scoring and plyometrics in each circuit to cover all our basketball needs.
Basketball Conditioning Finishing Circuit:
Oklahoma State Wheel Agility Drill (x1) + Band Sprints (x15 feet) + Ball Handling* + 1-minute Consecutive Layups** + Scissor Jumps (x8 each leg) X 3 Sets
Basketball Conditioning Shooting Circuit:
Band Slides (x50 feet) + Jump Rope (x1-minute) + Ball Handling* + Half Court Transition Shooting*** + Squat Jumps (x10) X 3 Sets
*For the ball handling – I suggest something of high intensity (ie. Kyrie Cross – cross-over, into between the legs, into behind the back continuously) or with a cardio base (ie. zig-zag up and down the court with crossovers, between-the-legs, behind the back etc.)
**For the layups – try to mix up your finishes with different counter moves each rep (ie. euros, step-throughs, spins, etc.)
***Transition Shooting is simply either dribbling back and forth between the half-court line and your preferred shooting range (mid-range or 3-pointer), or doing the same with a rebounder / passer.
For a more advanced modification, replace the scoring aspects of the circuit with 44 Drill or Transition 10 Drill.
Conditioning Drills for Basketball Youth
The goal with basketball youth is to help them fall in love with the game by setting them up with a good foundation of a positive attitude and a development mindset. Well, we all know conditioning is not usually any basketball player’s favorite thing about the game, so especially when it comes to conditioning drills for the youth, it is important to keep things fun!
Here are two drills I believe will be a big hit for all those young ballers out there:
Ball Drop
Have a coach / partner stand with a basketball or tennis ball to their side at arms length at shoulder height, about 10 feet away from the player; player waits in a sprinter’s stance ready to react to the ball being dropped. As soon as the ball is dropped the player sprints forward to catch the ball before it bounces twice.
You can increase/decrease the distance between player and coach for more/less of a challenge and you can add a second ball and player to compete against each other in who catches their ball first.
Simon Says
Okay, this is simply your classic “Simon Says” where the leader calls out a command, but the player only does the action if “Simon Says…” is attached to the command. However, in this particular version of the drill you can obviously have it be more conditioning focused with commands such as jump, high knees, butt kicks, side to side hops, forward and back hops, foot fire, defensive slides, etc.
For even more of a challenge add a ball into the mix for Simon Says Ball Handling.
If this drill is done in a group setting, I recommend having a “consequence” for those who get out instead of having them sit down (as this defeats the purpose of conditioning). For example, have those who get “out” run around half court or do jumping jacks until there is a winner.
Conditioning Drills for Beginners
One week off makes one week. This is one of the truest quotes I know and have personally experienced. Everyone knows it is a lot easier to get out of shape (ie. basketball condition) then it is to get into shape. So, I don’t say that to discourage you, but I say that to help you understand that it will not be an overnight transition.
If you are just beginning to take your basketball conditioning seriously – hooray! And good job! I am so proud of you! Because, as I’ve explained, basketball conditioning makes such a huge difference when it comes to performance. However, it will be a process.
The keys to ensure you stick with it and don’t fall off the wagon are: First), get your mind right and; Second), manage your load to build slowly.
Get Your Mind Right
All of the conditioning drills listed above are doable for beginners. It’s like I’ve said throughout the article, you can tailor and modify time, reps, sets and distances to what you’re most comfortable with to start off with. If you know it’s too easy, don’t stay in your comfort zone – challenge yourself. Try to push past your comfort zone by increasing the time, reps, etc. week to week.
Your best bet will be distracting yourself from pain / fatigue to begin with by starting with the drills that include a basketball or that you find to be the most fun for you! And, again, slowly challenge yourself week to week to start to build that mental strength and push to do the hard stuff (because the last thing I want you to do is to avoid that completely!).
Load Management
There is something called the “Acute to Chronic Workload Ratio” – Basically, a fancy label to say don’t advance your workload too fast. That is where we run the increased risk of injury. If you jog around the block twice in one week, then advance to running 5k every day the next week, you increase your chance of injury because your body hadn’t built itself up to manage a daily 5k load. Load management in conditioning for basketball will help you avoid injury.
Avoiding Injury and Burn-Out
This goes for the beginner and the so-well-conditioned-everyone-is-jealous-of-her player:
Consistency Over Perfection
Remember, plan your workouts in a way that is smart. Don’t overload or drive yourself into the ground. This will most likely lead to inconsistency when you become too sore, or fearful of pain; and it can even cause injury from overuse – consistency is key!
If you’re anything like me, you may struggle with days off and over-training at times. A phrase that really helps me not to guilt trip myself when I actually need to give my body a break is “consistency over perfection”. Avoid injury by avoiding over-training and learning to be OK managing your load.
Longevity
Managing your load also includes your mental capacity. Just think about it, if you drive yourself into the ground to the point of not being capable of playing at all, was it really worth it? I would much rather we strive for consistent longevity within our basketball careers.
This reminds me of something David told me one day when I was beating myself up for not getting to a workout due to exhaustion… “College is a 4-year plan,” he said, “You cannot keep up the amount of load that was placed on you in college if you want to have any longevity to your professional career”.
Wow, so true right? Whatever basketball conditioning drills you decide on, remember to be smart and know what’s right for you! Good luck out there in the battle – I hope these conditioning drills for basketball help you dominate!
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