How to stay in good shape with basketball? Basketball is one of the most popular sports in the world and one of the most widely viewed. It is a team sport that involves two teams of five active players each trying to score points against one another by throwing a ball through a 300cm (10 foot) high hoop (the ‘basket’) under organised rules. It is played on both indoor and outdoor courts.


Basketball is a kind of sport that performs a lot of movements and requires a long stamina in order to play and stay focus during the game. Basketball players stay in shape in order to maintain their metabolism to keep competing to the extreme movements around the court. Because Basketball involves prolonged activity, the players shape their body extremely well to bring a good fight in the court. Staying in shape also expose players to healthier lifestyle.

  •  Practice and practice!

One of the best ways to stay in shape is to simply have a daily practice when training to stay in shape for a sport like basketball. After a few weeks, the exercises won’t seem so hard and will start to become easier, and then you will improve a lot in your game. Not only does playing basketball regularly strengthen the muscles and increase endurance necessary for the game, but it also hones the skills and shot necessary to be successful.

  • Work on passing, catching and shooting skills.

Passing, catching and shooting are one of the most important things in basketball. To help you in stay in good shape with these skills, you may practice weekly with a friend to keep shots accurate and improve accuracy in dribbling and passing. If you don’t, you can bounce the ball against a wall and try to catch it as it comes back. Pass or bounce the ball from different angles if you’re using a wall it is more unpredictable, and trains you better. Do this for 30 minutes and then take a 10 minute rest. For basketball staying in shape is more than a physical battle.

  • Don’t forget to eat healthy and get lots of sleep.

After a series of extreme and strenuous weekly workout, your body deserve a time to have enough rest. Get a lot of sleep and maintain a balance but healthy lifestyle.  Eat the right amount of food rich in protein and other essential minerals for your body to have the right amount of energy to continue training. With proper diet and enough rest your body can perform and play well to play the game.

  • Execute Proper Weights Training

Players do different weight training exercises because these promotes many abilities for them to be generally become more physically impose presence on the court enabling them to overpower defenders. They spend considerable amounts of time and effort working out to increase their effectiveness on court. Heavy lifting with the legs promotes greater leaping ability, which helps with jumping for rebounds, blocks, dunks and making jump shots. Core and arm strength allows them to better box out other players. While lifting also help increase balance and foot speed, enabling them to run the court faster. Proper execution of these weight training and lifting exercises can help them hone their body to stay in shape.

  • Speed and Cardio Drills

Being incredibly strong is no match if you cannot run back and forth quickly to keep steady in the flow of the game. Speed, agility and cardiovascular drills are all important component along with weight training to stay in shape. Players do different drills not only to build speed but endurance as well. Speed sprints, a repetitive running in short distance at high speed with 5-30 seconds of rest in between each sprint. This type of training should be executed 3-4 days per week and can involve activities such as running up and down the court. Jumping rope also is a good way to improve jumping endurance and strength.  Drills involving hopping on one foot in different set patterns are also used to train agility, balance, and increase leg endurance. Running longer distances to improve overall endurance is also a common way to stay in good shape.

Cardiovascular drills are crucial in order to build a solid base of conditioning. This type of training should be executed 3-4 days per week and can involve activities such as running, biking, hiking and swimming. If you choose to run, perform these activities on a track or grass surface to alleviate stress on the knees. It is important that you realize that you do not have to distance run everyday in order to get an effective workout.

The effectivity of these training exercises relies to the players who will take and practice these seriously. In order for them to give a good fight they must be ready not only physically but emotionally, mentally and spiritually. Staying in good shape not only conditions your body for the game but also develops a healthy lifestyle but also discipline and self-awareness.