Basketball is one of the most physically demanding sports in the world, so if you’re dreaming of dominating the court, you’ll need to up your training game.
If you know how to get in shape for basketball, you’ll be well on your way to reaching your potential, yet this may be difficult because:
- You don’t have access to a gym or traditional workout equipment
- You don’t have the time to balance basketball training with other commitments
- You feel unsure where to start on this long road to peak physical fitness
That said, all great basketball players must start their training plan somewhere. Carry on reading to find inspiration in creating a home basketball workout routine that you can easily fit into your schedule, including the right cardio, dribbling, and conditioning drills to perform.
Ready to find out how to get in shape fast for basketball? Let’s go.
Want to get in shape for basketball with NBA-level coaching at an affordable price? Get in touch with EuroProBasket today to elevate your game and take your best shot at going pro.
How do you get in shape for basketball?
Basketball is all about fitness. You can’t do your on-court performance justice unless you get into the best basketball shape possible, but how do you go about this?
The best method is to break your physical training up into two parts: basketball skills training and body conditioning.
Body conditioning focuses on building explosive power for those layups and rebounds, and focuses on how to increase stamina for basketball. Agility drills that develop quickness and footwork are also key.
Skills training consists of exercises to improve your technical skills, from dribbling drills to practicing layups from different spots on the court.
Once you have these two areas down, and you’re prepared to put in the long hours, you’ll be on the right track to knowing how to get in shape for basketball and hitting prime condition.
How many days does it take to get in shape for basketball
You may want to know how to get in shape for basketball fast, but the time to do this depends on your starting point and the level of fitness you aspire to.
Beginners focusing on basic skills and conditioning can see improvements in two or three weeks with consistent effort. Experienced players aiming for peak NBA-level fitness might need months of dedicated training: after all “good shape” vs “game shape” is an important distinction.
Celtics guard Kemba Walker made this point recently in a chat with reporters: “You could do all the running you want, but basketball shape is just so different.”
Remember, though, consistency is key whichever level you’re at.
Regular workouts with drills, sprints, lunges, and push-ups will build your lower-body and upper-body strength.
Preseason is a prime time to refine your skills and build endurance for full-court games. But even short bursts of high-intensity training can help you get in better shape fast.
The key is finding a training plan that fits your schedule and gradually ramping up the intensity to elevate your heart rate and improve your overall basketball fitness.
If gym facilities or basketball courts are out of reach then you can do much of this at home. The next section explores how you can reach top condition without having to leave the front door.
How to get in shape for basketball fast (at home)
As mentioned, any good basketball training program needs to focus on both the practical and physical aspects of the game.
Here’s a breakdown of how to get in shape for basketball at home by hitting both of these areas.
1. Conditioning exercises at home
No gym membership? No problem. Here’s how to torch calories and build basketball-specific endurance right at home.
Lower body blitz
- Explosive sprints. Find a clear hallway or even use furniture markers to create a short “sprint zone.” This will let you focus on powerful leg drive and quick bursts, replicating the quickness and intensity of chasing down a loose ball.
- Bodyweight squats and lunges. These classics build strong glutes, quads, and hamstrings. You can also explore variations like jump squats or single-leg lunges to mix things up a little.
- Deadlift power. Mimic the picking motion with bodyweight deadlifts or use water jugs/dumbbells for added resistance. Focusing on proper form will help you avoid injury.
Upper body strength for ball domination
- Push-up power. Push-ups build core and upper body strength for better shooting and ball control. You can start by using your knees if needed, gradually progressing to full push-ups where you lift your knees off the floor and keep your legs straight.
- Dumbbell rows (or use water jugs). You need strong back muscles for explosive drives and powerful rebounds. Variations like single-arm rows will help you target each side evenly.
- Tricep focus: Don’t neglect your triceps, the muscles crucial for dribbling and shot release. Bodyweight dips on a sturdy chair or tricep extensions with water jugs/dumbbells will help you power these up.
A basketball lower-body workout and upper-body strength training are as important as each other. Neglecting either could lead to poor performance or even injury.
Pull quote: Consistency is key! Aim for a minimum of two or three sessions per week, gradually increasing the number of reps and sets as you get stronger.
2. Practical home basketball workouts
Developing your basketball IQ in line with your improving physical condition is a great two-pronged approach.
Let’s take a look at what you can do to upgrade your technical gameplay, whether you’re a beginner or further down the line.
Home basketball workouts for beginners
- Ball handling drills. Master dribbling with basic moves like in-and-out and crossovers, practicing with both your left and right hand. Cones, tape lines, and even (not-too-expensive) furniture can be part of a dribbling maze.
- Shooting form. Perfect your shot mechanics with free-throw practice on a hoop in the backyard. The main things to focus on here are proper footwork, hand placement, and follow-through. Aim for consistency from various spots on the court (think baseline, free-throw line, and sideline).
- Footwork fundamentals. Practicing basic footwork drills like shuffles and slides will improve your agility and defensive prowess.
Home basketball workouts for advanced players
- Shooting variety. The advanced workout is where we can mix our shooting training up. Here we can work on perfecting different shot types like fadeaways, jump shots, and layups from various distances. Chairs or boxes can simulate defenders during drills.
Also, make sure you’re ready to put the hours in here. Coach Dave Love specializes in basketball shooting tips thanks to his NBA background and he has one mantra above all else: “repetition”. Only by doing this hard work will you reach the desired level of mental confidence.
“Confidence is not a product that we can teach. It’s a byproduct that comes from having already done the work”, said Love in a recent interview.
- Passing drills. Bringing in a partner can really help with advanced passing. You can hone your accuracy with partner drills or, failing that, wall passes. Remember to explore chest passes, bounce passes, and overhead passes, working on both short and long distances.
- Rebounding. Practice jumping drills and box-out techniques to improve your rebounding skills. Cones and furniture can provide imaginary defenders to simulate game situations.
How to get ready for a basketball game at home
So, you’ve worked out how to get in shape for basketball and put in the hard yards, but now you have game day. How do you use everything you’ve learned to get you in the best frame of mind possible?
Well, you can do a lot of the prep at home, or in your lodgings, which will stand you in good stead for when you meet up with your team.
The “Mental Edge”
We all know that basketball is a game that requires mental focus as much as strength, and visualization is a great place to start. Here, you can close your eyes and visualize yourself making successful plays, draining shots, and dominating on defense. A mental rehearsal like this builds confidence and prepares you for game-time scenarios.
Positive affirmations, too, like “I am focused” or “I am confident” help boost your motivation and mental clarity.
Fuel yourself up
You are what you eat. An energy-packed light meal is a key part of a basketball player diet (think whole grains, fruits, pasta, and lean protein). Eating this around two hours before game time will give you the stamina for a top game.
Staying hydrated throughout the day, too, is essential – especially in the hour leading up to your game. Aim for water or sports drinks to replenish electrolytes lost through sweat.
Pre-game warm-up
Once you’ve met up with your team, you’ll probably be put on a warm-up with your teammates, but here’s a little extra routine that may give you an edge.
- Dynamic stretches
Focus on stretches that mimic basketball movements – lunges with arm circles, high knees, jumping jacks. Get your blood flowing and prepare your muscles for explosive action.
- Ball handling drills
Replicate your in-home drills, putting some light dribbling moves in at half-court. This activates muscle memory and gets your hands feeling the ball.
- Shooting practice
Focus on a few free throws or short-range jumpers to find your shooting rhythm on the court.
How to get in shape for basketball in a week
Dreaming of dominating the court in just seven days? It’s a tall order, but achievable with dedication and a solid fitness foundation. Here’s what you’ll need to consider.
- Intensity. Expect a grueling week. Think of multiple daily sessions with a focus on basketball conditioning drills (high-intensity interval training) alongside targeted strength training exercises (a non-stop 20-minute workout with weights is one example).
- Prior fitness. The fitter you are when starting, the better your chances of seeing sufficient improvement in a week.
- Expert Guidance. Having a coach or trainer can be a game-changer, pushing you safely toward your goals and maximizing your efforts.
How much does a personal basketball trainer cost? Unfortunately, it can be a lot of money, but qualified professionals, especially NBA-qualified coaches, will help you get to where you want to be by following a plan. Here’s a rough outline.
- Basketball conditioning
One or two sessions daily focusing on explosive movements and drills that mimic on-court action. Think jump squats, sprints, and plyometrics.
- Strength training
Two or three sessions per week targeting major muscle groups with bodyweight exercises or light weight training (dumbbells or barbells). They’ll focus on exercises that translate to basketball performance, like squats, lunges, and push-ups.
- Rest and recovery: Your coach won’t neglect rest! Your body needs time to repair and rebuild muscle.
Pull quote: This is a short-term push. Aim for sustainable progress in the long run by embedding these principles into a regular training routine.
How to get in shape for basketball: Trust EuroProBasket to give you the best shot at going pro
Dreaming of basketball stardom?
Home training is a solid foundation, but for the fastest track to pro basketball, you need a world-class academy. The problem? Top institutions often have sky-high prices, especially in the US and Canada – we’re talking several times more expensive!
Enter EuroProBasket (EPB) in Valencia, Spain. Founded by former pro Brad Kanis, EPB shatters this barrier. We deliver an elite training experience at a fraction of the cost compared to North America.
Year after year, we turn young stars like you – high school graduates and aspiring players – into professional basketball material. How? We provide the complete package:
- Unmatched facilities – Train at L’Alqueria Academy, boasting world-class amenities, expert nutrition guidance, and luxurious on-site living in sunny Valencia.
- Personalized pro coaching – Get one-on-one training from experienced coaches, two of whom hold prestigious NBA certifications, to maximize your skill development.
- Real-world experience – Elevate your game with practice games in local tournaments. Get a taste of the big leagues and feel the pressure of real competition.
- Academic edge – Pursue a top-ranked academic program, so that you’re prepared for life beyond basketball.
All this, for a fraction of the price you’d pay in the US or Canada.
But EPB doesn’t stop there. Our local connections open doors. Once you graduate, we’ll connect you with local teams and agents, giving you a crucial head start in your professional career.
Don’t delay your basketball dreams. Let EPB be your gateway to pro basketball!
Ready to get in shape for professional basketball without breaking the bank? Contact EPB right now to find out how our basketball training camp will help you go pro.
