Basketball stamina training can improve your in-game endurance as well as prevent injuries due to wear and tear on your joints and muscles over the course of the season. According to the Mayo Clinic, strength training exercises help build strong muscles that protect sensitive joints and increase bone density. Boosting also can improve your jump shot and passing skills at the end of games.
Types
There are several types of basketball stamina training. Training for end-of-game stamina helps you develop your scoring and defensive play at the end of games. These drills often incorporate heavy weights and medicine balls to simulate fatigue and exhaustion. Footwork stamina focuses entirely on your ability to maintain quality offensive and defensive footwork throughout a game. Footwork stamina drills consist of defensive slides and jogging in place for extended periods of time. You work on strength stamina in the weight room by performing numerous repetitions with light weights.
Comprehensive Offensive Stamina Drill
This stamina drill is designed to work your entire body, building stamina as well as in-game endurance. Stand at the baseline and, on your coach's whistle, sprint to the foul line and do five crunches. Get up, and sprint back to the baseline. Run up to center court, and do five push-ups. Run back down to the baseline, and touch the line with your hand. Sprint to the foul line on the other side, and do 10 crunches. Run back to the baseline, and touch the line. As you run down the court to the other baseline, have your coach throw you a chest pass at the foul line. Shoot a jump shot at the foul line, and get your own rebound.
Stamina Mile Drill
This drill helps develop your long-term stamina and your leg muscles. You can perform this drill either on a track or in the gym, going back and forth from baseline to baseline. Start the drill by jogging for 20 seconds. Transition your jog into a 20-second sprint. From here, jump forward for 20 seconds, then walk for a final 20 seconds. Repeat these moves continuously until you have gone one mile. Have your coach stand at the one mile mark to give you an idea of how close you are to the end.
Hourglass Stamina Drill
This drill helps develop your defensive positioning, stamina and defensive stance. Stand at the baseline, and wait for your coach's whistle. On his whistle, sprint to center court, and get into a defensive stance. Defensive slide from center court to the opposite baseline. From here, sprint back to the initial baseline, and start to defensive slide around the three-point line. After circling the entire three-point line, rest for one minute, and repeat the drill until fatigued. According to Degerstrom, you should keep your hands up during the entire drill to make it more challenging and to improve your defensive form.
51 Sprint Drill
This sprint drill is designed to improve your full-court speed and endurance. Stand at the baseline, and have your coach set a timer. Sprint from baseline to baseline five times in 51 seconds. If you take longer than 51 seconds, you have to do a lap around the gym. In addition to basic sprints, you can perform this drill while dribbling up and down the court to improve dribbling endurance and skill. You also can do this drill with a teammate, passing the ball back and forth while shuffling up and down the court.
