I’ve never been a big fan of conditioning drills that don’t have a ball in them. Sure, running lines gets kids tired. But tired isn’t the goal. The goal is a team that can still make good decisions in the fourth quarter.
So over the years I moved almost all of our conditioning into drills where players were also passing, finishing, defending or rebounding. As a result, we got in shape and got better at the same time. Here are five I kept coming back to.
Why basketball conditioning drills should use the ball
Game conditioning is different from track conditioning. In a game, players sprint, stop, change direction, jump and then have to think. Running suicides only trains the first part.
Also, kids hate running for the sake of running. However, put a ball in it and add a score, and they’ll compete until they’re gassed. That’s when you see who your tough kids are.
1. Full court layup lines with a time goal
Two lines at each end, three balls going. Players pass ahead, finish and fill the opposite line. Then set a goal, like 40 makes in two minutes. If you miss the goal, run it again.
This one works because every player is sprinting and finishing at game speed. For example, I’d add a rule that missed layups don’t count. Suddenly kids focus on finishing even when they’re tired.
2. 11 man fast break
The classic. Three on two going one way, then the rebounder outlets and three new players attack the other way. It never stops, so players are running for the whole segment.
Besides the conditioning, it teaches outlets, filling lanes and decision making in transition. Still, keep the segments short. Four or five minutes is plenty early in the season.
3. Defensive slide series
Lane slides, closeouts and sprint backs, all in one sequence. For example, a player slides across the lane, closes out to the wing, then sprints back to half court. Then he does it again for 30 seconds.
It’s brutal, but it builds the leg strength kids need to guard for a full game. Because it’s short, you can run it two or three times in a practice without killing the rest of the session.
4. Rebound and outlet
A coach shoots. Three players battle for the rebound. Whoever gets it outlets to a guard and sprints the floor for a layup. Then the next group goes.
This one adds contact and toughness to your conditioning drills with a ball. Also, it teaches kids to finish the rebound with an outlet instead of holding the ball.
5. Shoot until you make it
Two players, one ball. One shoots from the wing while the other rebounds. The shooter has to make two in a row before they switch. Then they move to the next spot.
It sounds easy, but after five spots players are breathing hard. Meanwhile, they’re getting game shots while tired, which is exactly what happens in the last minutes of a close game.
How I fit conditioning drills with a ball into practice
- Put one conditioning drill in the middle of practice, not just at the end
- Keep each segment between two and five minutes
- Always attach a goal or a score
- Count only quality reps, like made layups or real stops
- Build up over the first two weeks instead of crushing them on day one
I also liked ending practice with something competitive instead of plain running. As a result, kids left the gym tired but feeling like they won something.
Conditioning drills with a ball make you better
You don’t have to choose between conditioning and skill work. When the ball is part of it, your players get both. Plus, they actually look forward to it, and that matters more than people think.
We have more drills and complete practice plans at TeachHoops.com if you want to build these into your season.
Latest Posts
- Basketball team culture: 5 standards to build in the preseason
- Basketball conditioning drills: 5 ways to get in shape with a ball in your hands
- What makes a great youth basketball coach?
- Youth basketball ball handling drills: 6 ways to build confident dribblers
- What are the 4 C’s of effective coaching?
