Shooting is the most critical skill in basketball, and mastering it requires precision, repetition, and a structured program. Start every session with form shooting drills. Stand 5 feet from the basket and take 25 one-hand shots, focusing on your mechanics—proper hand placement, elbow alignment, and follow-through. Perform 3 sets of 25 shots, gradually increasing the distance by 2 feet after each set.
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Building explosive strength is essential for jumping, sprinting, and quick changes in direction. Begin with weighted squats. Use a barbell or dumbbells to perform three sets of 12 reps, focusing on proper form and depth. Squats build lower body strength, which is critical for vertical jumps and stability.
Incorporate box jumps to develop explosive power. Use a sturdy box or platform that is 12 to 18 inches high. Jump onto the box, landing softly with both feet, and then step down. Perform three sets of 10 reps. Increase the height as your strength improves.
For upper body strength, perform push-ups and medicine ball throws. Complete three sets of 15 push-ups, varying your hand placement to target different muscle groups. Use a medicine ball to practice chest passes against a wall or with a partner, focusing on generating power from your core.
Basketball requires the ability to sustain energy throughout the game. Build endurance with interval sprints. Sprint the length of the court, jog back, and repeat for 10 repetitions. Rest for one minute and complete three sets. Gradually increase the number of sprints as your stamina improves.
Incorporate suicides into your routine. Start at the baseline, sprint to the free-throw line and back, then to the half-court line and back, followed by the far free-throw line and back, and finally the opposite baseline. Perform three sets, resting for 90 seconds between each.
Finish with continuous running drills. Run laps around the court at a steady pace for five minutes, focusing on maintaining consistent speed and breathing control. Over time, increase the duration to 10 or 15 minutes to build endurance for full-court play.
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