Basketball Workout to Add to Your Gym Routine
When it comes to working out, it is crucial to make sure that you are keeping things fresh, challenging, and fun. If you allow yourself to fall into a fitness rut, you will end up getting bored, and your workouts will start to suffer. It could be adding some TRX exercises to your workout, setting up a circuit, running a new trail, or in this case, playing a sport like basketball.
Give this basketball workout a try
Playing basketball, or doing different basketball drills, is going to allow you to be able to get a great workout while also having fun. Also, it will allow you to try something new, and you will be able to challenge yourself.
I know what you are thinking, and no, you don’t have to be a professional basketball player to do a basketball workout on your own. You don’t even need to be an experienced player. This DIY basketball workout is going to be for all levels of players and can be adjusted as needed.
Also, this basketball plan isn’t going to be a set-in-stone workout plan. It is going to give you a variety of basketball drills that you can choose from and some tips, but it is going to allow you to mix and match. That way, you can use this basketball workout plan for a long time to come.
So make sure that you are taking advantage of this DIY basketball workout and start spicing up your gym workouts.
Ball Handling Drills
Ball handling drills are a great way to work on your fitness. They will allow you to be able to work on pretty much your whole body if done correctly. A couple of keys are, making sure that you stay low in an athletic stance and that you are dribbling the basketball(s) as hard as you can each time.
You also want to make sure that you are keeping your core tight as you go through each dribbling drill. By doing this, you will help to protect your back, but also be able to work on developing your core as well.
Here are a few of our favorite basketball dribbling drills that you can do on your own.
Pound Dribbling Drill
This drill can be done with one basketball at a time, or with two. The ball handler is going to start in an athletic stance. They will take the basketball(s) and begin to dribble as hard as they can, while also controlling the basketball(s) as they do (allow the basketballs to come up to about waist height).
If only using one ball, continue this pattern for 30 seconds and then switch hands.
Windshield Wiper Dribbling Drill
Once again, the dribbler is going to start in an athletic stance. They will then begin to dribble the basketball back in forth in front of themselves, emulating a windshield wiper motion. The goal for this drill is ball control, so, really focus on absorbing the dribble each time.
After 30 seconds, switch hands, or, if you really want to challenge yourself, try two basketballs at the same time.
Three Dribble Move Dribbling Drill
This dribbling drill is going to incorporate the pound dribbling drill with four different moves that a player would use during a game. The ball handler is going to pound dribble the basketball three times in a row, and then cross it over to their other hand. They will repeat this movement back and forth for 30 seconds.
After a short break, the player will repeat the three dribbles, but this time instead of crossing the ball over, they will go between the legs each time for 30 seconds. The final two moves, with the same three dribble pattern, are behind the back and reverse between the legs.
To increase the difficulty of the drill and to mix things up, only use 2, 1, or no pound dribbles in between each move.
Two Dribble Change of Direction Dribbling Drill
This dribbling drill is going to be on the move. The player is going to start with the basketball in their right hand. They will then dribble out at a slight angle to their right taking two dribbles. After the two dribbles, they will cross the ball over to their other hand and continue forward with another two dribbles and a crossover. This pattern will continue for the length of the floor, or however, much space you have available.
This drill can be done with several different moves as well instead of the crossover. You can use a between the legs move, behind the back move, or reverse between the legs move.
When it comes to basketball, most players would admit that shooting is their favorite part of the game. It is also a great way to get in some cardio while keeping your mind entertained. These two shooting drills can be done without a partner and will allow for some cardio.
Steve Nash Dribbling Drill
For this drill, there are going to be five different spots that the shooter can shoot from. The spots are the baseline corners, each of the wings, and the top of the key. The drill can also be done shooting from the mid-range or the three-point line.
The player will start with the basketball under the basket and dribble out to either baseline corner for a shot. They will then get their own rebound and dribble out to the other baseline corner for a shot. This motion will continue until the shooter hits a set amount of shots (you can decide on the number).
Once they complete the corner shots, they will continue on to the wing spots where they will alternate back and forth. After the wing spots are completed, the shooter will finish at the top of the key.
Spin the Ball Out Shooting Drill
This shooting drill isn’t going to have specific spots that you have to shoot from. Instead, it is going to allow the shooter to work on coming into shots from anywhere on the floor.
To start the drill, the shooter will begin with the ball anywhere around the arc or inside of it. They will then pick a spot that they want to spin the ball out. As soon as they spin the ball out, they are going to follow it and come into a catch and shoot shot. They will then get their rebound, pick a new spot, and then repeat.
When doing this shooting drill, really focus on staying low in an athletic stance as you come into your shot, and then do your best to get squared up to the basket each time on your shot.
Another fun part of the game of basketball is finishing around the basket. It takes hand-eye coordination, good footwork, and great touch around the basket. Finishing around the basket is also a great way to work on cardio and jumping. Here are a couple of drills that you should try out.
For this drill, the player is going to start to the left side of the basket. Without dribbling, they will take two steps (starting with their right foot) moving under the basket and lay the ball up on the other side of the hoop. As the ball is going through the hoop, they will gather themselves to go back under the basket and repeat the same action on the left side of the hoop (this time starting with their left foot).
The goal of this drill is to get into a pattern with your footwork. Once you get the footwork down, the finishing becomes a lot easier. The drill can be for a set time or a set number of makes.
X Out Layup Drill
This drill is going to start with the player on the left elbow with the ball. When the drill begins, they will dribble across the lane and lay the ball up on the right side of the basket. Without any delay, they will grab the ball out of the net and dribble to the right elbow and repeat the move.
This time, though, they are going across the lane to the left side of the basket for the finish. The player will continue this back and forth pattern for the desired amount of time, reps, or makes.
One of the biggest and most important keys of this article is understanding that failure is okay. That means that you don’t need to get each drill perfect the first time. These drills are designed to challenge you and give you something to work towards.
Don’t be afraid to make a mistake or even a bunch of mistakes as you are learning each new drill. Also, these basketball drills pair well with bodyweight exercises. If your primary goal is to get in better shape, feel free to incorporate any other non-basketball exercises into your workouts as well.
The other great thing about this basketball workout is that it will directly correlate to helping you become a better player. Not only will you be able to get into better shape, tone your muscles… etc., you will also be able to improve your basketball skills. So if you play basketball regularly (or are looking to start), this basketball workout will help you raise your level of play.
The most important thing, though, is to have fun with this workout. It is designed to provide a fun alternative to the treadmill or doing the same exercises over and over.
Also, if you have any questions or need clarification on any of the drills, please feel free to comment below, and we will do our best to clear up any confusion.