Add Topic
No topics to display.



Basketball Strength and Conditioning – Train To Ball

When to Start Your Off Season Basketball Workouts.

By Courtney Campbell

bauer weight room renovation When to Start Your Off Season Basketball Workouts.

The season is over and you are contemplating starting your off season basketball workouts. One of the major considerations in developing your offseason basketball training program is the starting time. Developing a starting time based on your coaches and players needs in addition to the available space and state high school rules.

Follow your Athletic Association’s Rules

Your first steps are recognizing and establishing what you can and can not do. Insure that you are not conflicting your high school athletic association by visiting their website. Find and understand the rules that applies to basketball. Athletic Associations dictate decisions such as if you can have mandatory vs voluntary workouts. In addition, conditioning may only take place under non-state commission associations such as AAU or NSSSA, etc. After you find your website understand these potential rules:

Date Limitations – Are their dates limiting your practice or conditioning schedule? Many states limit the amount of days you can participate.
Day Limitations – Many states limit days that you can workout and/or practice. ie. Sunday, etc.
Team practice vs individual development – Some states only allows skill development vs team practice.
Mandatory vs Volunteer – Can you make Training and conditioning mandatory or does it have to be voluntary.
Using your high school’s name – Are you allowed to workout and conditioning using your high school’s name or do you have to under another organization (AAU or NSSSA, etc).
Current Roster Players – If you are another organization (NSSSA), are you allowed to condition players that are not on your off season roster. You may be limited to conditioning players currently on your off-season non-high school roster. This will limit your workouts to those on your roster and will limit the conditioning of your JV or potential players.
Coaches Needs

Its been a long season, with a combination of positive and negative outcomes. Regardless of your successes or weaknesses, your goal as a coach is to maximize your player’s performance. However, to maximize your player’s performance you have to ensure that you are physically and mentally energized. When deciding starting time for basketball conditioning consider your own needs:

Mental Fatigue – Did you have mentally draining season? Determine the time required for mental recovery.
Quality Family/Friends Time – In season limits your family and friends time. Determine if you need to play catch up. Reestablish and improve your relationships with those whom close to you.
Reflection Time – Give yourself a significant amount of time to determine your strength and weakness. Also, take time to Set new basketball team goals.
Health is Wealth – This is a great time to determine if you are properly taking care your physical body. Have you gained a few pounds or are you consistently feeling tired. Do you need to start your own cardiovascular/ resistance training program? Do you need to clean up certain aspects of your diet? An unhealthy coach is an ineffective coach, so take time to analyze your fitness goals and priorities.
Players Time off

When considering your player’s needs off, consider these:

Experience vs. Inexperience – Your team’s experience level will help determine when you need to start. A veteran team will require less time to reach team’s goals. However, if your future team is inexperience, you need an early start.
Class load – Consider your player’s school load when determining a starting time. You do not want to start on finals or midterm exam week. Starting on exam week will cause mental and physical fatigue during examinations. Your players will be intially fatigued from the increased volume of strength training which will affect their exam performance.
Participants in other sports – If your team have a significant participation rate in other sports, you may want delay the start of training. However, you can open basketball training to those that are available.
Room & Availability

Most schools have small training facilities which limits the amount of students that can safely train so consider availability. To determine availability consider these factors:

1. Other sports training sessions
2. Will the weight room accommodate additional people
3. Are your players distracted by other athletes/students
4. Can you train at other locations

There are many factors when considering start times of your off season strength and conditioning program. First make sure you follow the rules and guidelines set by your governing body. Next consider the coaches and players needs. Last consider facilities availabilities. Tell me what you think in the comments section.



On every basketball team, it has a great scorer/player and also it has a great defender. Hence during basketball matches, it is usual that the coaches usually makes the best defender it has to guard the best player on the other team ( in order to reduce the amount of damage this good player can cause the team), and also it is the same case that the other team makes their best defender guard the best player of this team for the same reason.
So imagine it, if there is a team where they do not have just one great defender but instead MULTIPLE Great Defenders that can hold there own against any basketball player it is playing against. The chances of winning it all in any basketball tournament becomes more apparently clear.
It is because of this single reason, which is to win the basketball championship, that makes it very important to develop your defensive skills both individually and as a team.


It is important to maintain a very good and fundamental defensive stance in the game of basketball. it make your defense harder to penetrate, and makes it easy for you to defend more alert and better.
before we go on with describing the stands required and how to properly execute it in the game of basketball, lets first talk about the mind set a proper basketball defender should have during the game.

It is just like setting a road block during an accident or construction work. A defender should act and become a road block to whom so ever he or she is guarding during the game of basketball.
It is obvious that as an offensive player in basketball, it is a simple fact that he or she is trying to beat the defender to the basket rim, by using various deceptive techniques in his or her possession during the game. Hence it is the duty of the defender during the game to be firm and not bite into the deception of the offensive player with the basketball. in another word, be a road block / no go area to whom so ever it is you are guarding or playing defense on in the game of basketball.


Basketball Workouts that will Boost your Passing Speed

by Go Pro Workouts on 03/06/2013
If you want to become a top-notch basketball player, one thing that you should be focusing on is what you can do to help improve your passing speed.

If you want to become a top-notch basketball player, one thing that you should be focusing on is what you can do to help improve your passing speed. While being able to have good accuracy to shoot a basket is definitely important to success, if you aren’t playing in a position where you’re constantly taking shots, passing speed could in fact be more important to you.

To help boost your passing speed, there are a few basketball workouts that you should be considering. By including the right mix of exercises, you can be sure that you excel at this movement pattern.

Let’s look at which you should be completing:

Bench Press

The very first exercise to perform is the bench press. Since passing is very much a chest dominant activity, it’s a must that you work on developing strength in these muscles.

Nothing beats the bench press as far as getting a strong chest goes. When performing the bench press, you’ll want to aim to lift a heavy weight for optimal strength generation and to use a tempo pattern of 1:2:3. This way you’ll drive the weight up as fast as you possibly can, while boosting your strength level considerably on the way back down.

Perform 8-10 reps per set and do 3 sets in each of your basketball workouts.

Overhead Tricep Extension

The second weight training movement to include in your sessions is the overhead tricep extension. While the chest muscles will be the dominant muscle group in the chest pass, the triceps will definitely come into play as well.

The overhead tricep extension with a cable mimics the movement pattern the triceps will use the best, so it’s the one to choose. When performing it, make sure to do it in a slow and controlled movement pattern, using a tempo of 2:1:2. Keep constant tension in the muscle throughout the movement and take the rep range slightly higher to the 10-12 rep range. Perform two sets of this exercise per workout.

Med Ball Wall Throws

Finally, the last exercise to include in your basketball workouts are medicine ball wall throws. This is basically going to be just like doing a chest pass so it’ll mimic that movement very well only you’re using an object that is far heavier than a regular basketball. This way, when all you have is that basketball in hand, it’ll seem that much easier.

To perform this, stand about 10 feet from a wall and then chest pass the medicine ball into the wall as hard as possible. Perform 20 of these in each of your basketball workouts.

So there you have three good exercises to make sure you’re completing. Train hard and you will see significant improvements in your passing ability.

Girls Basketball Training

Our Free Elite Basketball Academy has helped produce hundreds of all-state, collegiate, and pro basketball players…

Girls basketball training is much like cooking. To make gourmet food for thousands of people at once, you have to understand how to properly know, mix, execute, and plan putting all the ingredients together properly.

Girls basketball training, especially for driven, ambitious parents, coaches, or players, is our passion.

Yet, most of the girls and women basketball players we have trained really love and absorb our concepts and methodologies faster than our male students. Is it because women and girls just naturally listen better?

Probably! Which means, if you can stick with our unique OtterBasketball training programs, you’ll be rewarded quickly!

Follow my professional playing career in Europe as I help youth worldwide understand the importance of proper basketball training methods, concepts, and programs with my

The truth is, anyone that listens to Jason Otter and his OtterBasketball training system will see results fast.

Follow my Pro Playing Blog on our Girls basketball camps, basketball training tips, and pro playing experiences here.
Many people ask me what does it take to get to the next-level and it’s a hard answer to give concretely. It’s like mixing all the ingredients together. It takes a lot of hard work, experience, planning, and knowing what works. But most of it all, the next level takes the proper guidance.

I was lucky I met Jason Otter when I did. Start today with our Free Elite Basketball Academy and get to know us (and us you) better here:


5 DAY Basketball Training

5 day basketball training

Holistic Approach

There are plenty of groups of what needs to be tackled in a holistic approach to basketball training. You should train players in skills including guarding, rebounding, blocking and stealing. Offensive skills including dribbling, passing, screening (for a teammate with the ball), and shooting must be educated. Conditioning has to be enhanced via strength, aerobic conditioning (7090% maximum heart rate for 20-to 30 minutes) and anaerobic conditioning (80-90% maximum heart rate for short intervals followed by about a moment of lower intensity work).

Warm Up

Training sessions ought to start with stretching and warm ups, which help to avoid harm. Warmup routines can be found at sites such as or the many coaching books available at libraries and bookstores. Make sure to customize your training according to age the players. Your training should be focused on raising the team from the amount they are at to an enhancement, not perfection.

Weight Lifting If your team members are more than 18 years old, weight lifting may be integrated into the training schedule.
Each team member ought to have detailed records of their accomplishments and goals. Weight lifting can be utilized on alternate days from scrimmages and on court time.

Basketball Warm Up

Defensive Drills

Defensive drills can be found on websites such as or on-line videos about basketball training. After warm-ups, describe the notion you need to teach, such as not giving the center of the court to the offensive player. Line the team up (for example two teams of five each). After 30 seconds, blow your whistle and have the students switch functions as dribbler and defender.

Suggested Schedule

In the event your sessions are only an hour long, you may schedule warm ups for 15 minutes, specific exercises for 20 minutes, scrimmage for 10 minutes then 15 minutes of reviewing what you learned, warm downs or a lesson for example watching a video of a professional game where pupils can see top sportsmen performing what they simply learned.

Offensive Drills

You may keep the same basic agenda, on the next day, but this time work on offensive drills. You might add a brief review session in the prior day’s course. Teach concepts for example shooting, dribbling and passing techniques.


Fine Tuning After Reviewing

On the next day, you might need to leave the court and concentrate only on strength and conditioning. Have the team run, lift weights, swim and get themselves in better shape. On the fourth day, you may want to go back to the tribunal and learn a brand new offensive or defensive skill. Based on your observations during scrimmages or real games, you need to have the ability to spot weaknesses. The fourth day is a great time to work with these weak spots. Have the group perform the drills. Have the team rest a couple of days, and duplicate the five-day training program.

This entry was posted in Basketball, Coaching, Drills, Training and tagged Alternate Days, Basketball Plays, Basketball Training, Court Time, Defensive Drills, Detailed Records, Dribbler, Fitness Advisor, Maximum Heart Rate, Offensive Player, Offensive Skills, Scrimmage, Scrimmages, Sport Fitness, Team Member, Teammate, Ups, Warm Ups, Warmup, Whistle on June 19, 2013.
Basketball Workout Programs

basketball cardiovascular workouts

Cardiovascular Workouts

Due to the stop and-start character of basketball, it is widely regarded as the best cardio exercise. The concept is simple: Duplicate the type of the activity by running as hard as you can for brief bursts of time, becoming just enough rest at breaks to catch one’s breath. One powerful exercise is the pyramid, so named because it works its way up-and down in intensity. for one minute. Keep working up 15 seconds at-a time, until you are running hard for 90 seconds, jogging for about a minute after each period of hard work. After That, work back down, 15 seconds at-a time, to a jog.

strength training workouts

Strength Workouts

Basketball players, whether they ply their trade in the low post or on the margin, still must be powerful enough to weather the body on-body clashes of the athletics. It is best realized through a full body workout, instead of focusing on a single area, and with more repetitions at-a lower-weight.

additional basketball workouts

Hybrid Workouts

Basketball is a blend of speed, power and stamina, and you will find few work-outs that match it better than CrossFit. Developed to be an intense full body workout, CrossFit is a continuously changing regimen that encourages elite full body fitness, using everything from Olympic style weightlifting to the simple pushup. The sportsman sets up five stations in a circle : box jumps, rowing, sumo dead-lift high pulls, thrusters and wallball. At the conclusion of one complete rotation, the athlete gets a minute of rest. After three rotations, it feels just like the title would signal.


Pro Hoops was established on Long Island in 2004 by former Hofstra basketball star, Jay Hernandez. In 2009, Final Four brothers Ross Burns (UMASS ’96) and Tim Burns (George Mason ’06) expanded Pro Hoops’ training to the New York City metropolitan area. With a focus on fundamentals and skill development, Pro Hoops trains some of the biggest names in the sport today while also successfully introducing the game to young, aspiring athletes.

Spring Tune-Up

March 24-27th (3:30-6:30p)
Summer Camp (Session II)

June 16-19th (TBA)
Boys Summer Training Academy

July 8 – August 21st (3:30-6:30p)
Girls Summer Training Academy

August 5-22
Columbus Day Mini-Camp

October 8th (10-1p)

Please contact us through the form or via phone or email below.
Pro Hoops, Inc.
P.O. Box 20012
New York NY 10023-9991

October 15, 2012

NYC Youth Basketball Programs For Kids Of All Ages

Find children’s b-ball teams, leagues, and clinics across NYC



Between the Nets and the Knicks, there’s a chance that hoops will once again rise as “the city game,” leading to a rush on classes and leagues for kids (and hopefully playgrounds and school yards). To help, we’ve put together a list of popular programs for kids (younger and older). Now it’s up to Carmelo Anthony and Deron Williams to do their part!

Special Note: The season has already started for many programs so they’ll often simply charge you a prorated price.

Basketball City
Hunter College, 68th Street and Lexington Ave
This facility offers a co-ed Youth Development League (YDL) and in-depth clinics to help kids ages 8-17 develop and broaden fundamental skills. Two-hour YDL sessions are held on Saturdays through mid-December. Fall II Session begins November 3.

Children’s Aid Society
Various Locations
Youth programs are offered year-round at multiple community centers and schools. Programs include: After School for ages 5-11, Head Start for ages 3-5, Saturday Programs for ages 5-17, Girls & Boys Basketball ages 12-18. All program registrations are first come, first served.

170 East 83rd Street
This facility develops players’ fundamental skills such as running, shooting, and dribbling, and then applies the developed skills to court games. Sessions are held on Saturdays and Sundays for grades 3-8. Winter Session 2012-2013 is November 10-March 10. Spring session 2013 is April 6-May 19. Registration for both sessions is now available on Dribbl’s website.

FastBreak Kids
Various Locations
This wide-ranging facility offers various programs for grades K-8 including: After-School, Weekend, 1-1 training, 3 v. 3 league, NY Knicks “Hoops School” program, and a competitive travel AAU league. Registration is available online for all programs. Players must try-out for AAU teams. See website for try-out schedule.

East 71st Street
This non-competitive program concentrates on developing fundamental basketball skills in children ages 9-12. There are small 3 v. 3 or 5 v. 5 games. 75-minute classes are offered on Sundays now through June 2013. Registration forms are available online.

1395 Lexington Avenue / 200 Hudson Street
This Jewish Organization offers various programs such as beginner lessons, youth/teen leagues, camps, and clinics. Worried you missed the sign-up? They offer prorated classes based on availability! Youth leagues are held on Sundays, now through January 13.

Yorkville Youth Athletic Association
East 88th Street
This competitive basketball program has five all-girl divisions, youth leagues, teen leagues, and travel teams. They offer their members an open gym on Sundays at P.S. 198 for independent practice. Regular league is held on Saturdays for all age groups (pre-K through 12th grade). YYAA’s application for registration and waivers are available online. Winter Session runs December 8-March 9, 2013.

Chelsea Piers
Pier 62, West 23rd Street & Hudson
This 2-court facility offers various programs and clinics to master skills and game concepts. Programs are grouped by age and skill level. Their “Little Athletes Program” now offers a “Little Dribblers” basketball program for ages 3-5. There are Saturday youth clinics for ages 5-13. Selected players from team rosters are also recruited to join the competitive team program for ages 8-13. Online registration is available.

Asphalt Green Basketball
555 East 90th Street
This program offers private lessons, camps, co-ed fall league, and AAU Travel Basketball for ages 3 and older. Asphalt Green members get a discounted registration fee. Program registrations and AAU try-out forms available online.

Downtown Basketball League
55 Warren Street
Located in three different places around lower Manhattan, this facility offers clinics, practices, and league play games. November-May, classes are held evenings and weekends. Programs are offered to girls in grades 2-8 and boys in grades 2-9. There is also Saturday basketball for children ages 4-5. Registration is available online. Downtown Community Members receive 10% off registration.

Greenwich Village Girls Basketball League
213-215 Eldridge Street
This community program provides a fun atmosphere, teaches teamwork, and gives everyone ages 9-15 an opportunity to play. There is no set registration fee—it’s based on donations. The registration form is available online. Season starts November 3 with a mandatory evaluation session.

The JCC (Jewish Community Center) Basketball
15 West 65th Street
This after-school program offers beginner, intermediate, and advanced basketball for ages 4-10. They introduce the fundamentals of the sport and then work to advance skills to move up program levels. Classes run now through January 23. Registration is available online.

NYC Parks and Recreation
While most parks have basketball courts for family fun or pick-up games, NYC parks are offering an instructional basketball clinic for all ages this season! Dates and times vary by borough, so check your local park. NYC parks also offers a Wheel Chair basketball program for children at Roy Wilkins Recreation Center and Al Oerter Recreation Center in Queens.

Police Athletic League
This co-ed program is offered in the winter and summer. They also offer a Citywide Basketball Invitational co-ed tournament in February for ages 10-13.

Safe Haven West Side Basketball
Upper West Side Public Schools
This program offers three divisions: boys, girls, and a co-ed special needs team. Safe Haven is a great weekend program that helps children to make new friends while developing basketball skills. Mini-camps are offered on school breaks. Regular season runs December-March. Register online or by mail. The program also offers partial/full scholarships for children with a written explanation and registration form.

Local YMCA facilities offer various basketball programs for children. Park Slope YMCA in Brooklyn offers a co-ed program for ages 4-11. The program includes 8 games, 2 weeks of practices, and a trophy for participation. Check your local branch for more information!