Building strength and endurance is crucial for sustained performance. Begin with lower body exercises like squats, lunges, and box jumps to develop explosive power for jumping and sprinting. Perform three sets of 10-12 reps for each exercise, ensuring proper form. Include core-strengthening movements like planks and Russian twists to improve balance and stability.
Incorporate sprints and agility drills into your training. Perform suicides, running to the free throw line, half-court line, and full-court line before returning to the baseline. Complete five repetitions at maximum effort with one-minute rests in between. Use ladder drills to enhance foot speed and coordination. Perform patterns such as in-and-out steps and lateral shuffles for one minute each.
End your conditioning session with endurance runs. Sprint the length of the court and jog back, repeating this for five minutes. Over time, increase your sprinting duration and decrease rest periods to improve your stamina.