Intense Basketball Drills to Practice
If you’re looking to take your basketball skills to the next level, you may opt to begin more intense basketball drills. These drills will push you to your limit and force you to exert as much energy, focus, and commitment as you can into the game.
But, if successfully completed, not only will you improve your own game, but you’ll improve the players around you as well!
Below, we are going to discuss and review intense basketball drills to practice on a daily, weekly, or even monthly basis. While these are intense basketball drills, you should only perform them to your comfort level and individual ability.
Pushing yourself, or your body, too far, too fast, can lead to long-lasting injuries that will have you sidelined for months on end.
If you’re interested in high intensity workouts, then be sure to check-out our list of the best HIIT workouts for basketball players.
Suicide Shots
Suicide shots are aptly named for their high intensity and difficulty. This workout not only requires a high level of concentration, but also motivation to not quit half-way through. To complete a suicide shot drill, pick ten spots on the basketball court within 15-feet of the rim.
Starting at the initial spot, have another player pass you the ball. Take a shot from the initial spot. If you miss, have the other player pass you the ball again until you make the basket. Once you’ve scored, run down the full-length of the court and back to the next spot.
Repeat this exercise until you’ve made all ten shots from all ten spots. Don’t forget, between each made shot, you should be running up-and-down the full-length of the court. This exercise will definitely leave you sweating and fatigued and is one of the more intense basketball drills to practice on the court.
Full Court Layups
This drill is generally practiced within a half-court set, but for intensity purposes, we recommend practicing against a full court set. Simply dribble the ball from one-end of the court to the other, laying the ball up once you’ve reached the opposing rim.
Once you have laid the ball up, retrieve the ball and dribble the ball down to the opposing basket, again laying the ball into the hoop. Repeat this process ten times, ensuring proper dribbling techniques and that you are scoring the lay-up on each attempt.
Hot Shots
An intensive drill which forces you to practice your basketball shot, this workout aims to place repetition and practice within your workout.
Place a tape mark at the 20-foot, 15-foot, 10-foot, and one directly beneath the basket. The 20-foot tape mark represents 5 points. Similarly, the 15-foot mark represents 4 points, with the 10-foot mark representing 3 points and directly beneath the basket representing 2 points.
For one straight minute, shoot from the 20-foot mark, counting how many baskets you’ve made. Once the minute has passed, move on to the 15-foot mark. Again, after another minute has passed, move on to the 10-foot mark and then directly beneath the basket.
This workout should take four minutes to complete in total. You should shoot as many shots as possible and be sure to keep track of the number of shots you made. At the end, count how many shots you made and multiply against the point system. Repeat this exercise for a total of 5-sets.
HIIT Sprint
We’ve previously discussed the benefits of a HIIT workout for basketball players and as an additional exercise routine. HIIT stands for high intensity interval training and is a great workout system to implement within your basketball drills when you are looking to up the intensity levels.
For this workout, you will be utilizing the HIIT methodology, wherein you will exert 100% effort for a shorter period of time and resting immediately thereafter. For a HIIT sprint workout, run either outdoors or on a treadmill at a maximum speed you are capable of for 30-seconds.
At the end of the 30-seconds, rest for 90-seconds, allowing your body to regain composure and for you to get your breath. Once the 90-second rest has completed, return to a full sprint, again for another 30-seconds. Repeat this process for five sets.
The Floor is Lava
A classic take on a children’s game, the floor is lava is a simple exercise that pushes your workout to the next level. Choosing a spot on the floor, shoot the basketball with the aim of scoring.
However, if you miss the shot, you must chase down the ball before it hits the floor. If the ball hits the floor, drop the ball and complete ten pushups. Immediately return to a standing position and shoot the ball from where you either rebounded the ball or where the ball landed after the missed shot.
Where it May End Up
Definitely an odd name for a workout, the “where it may end up” drill is a relatively simple drill that combines speed, agility, and high intensity into one. Starting from one end of the court, roll the ball as hard as possible to the other end of the court.
Giving the rolling ball a one-second head start, chase down the ball. Once secured, typically near or around the three-point shot line, shoot the ball with the aim of making the shot. Secure the ball and repeat the process against the opposing side. Repeat this process ten times for a total of three sets.
The Blindfolded Free Throw
Now, you may not think of free throws as high intensity, but there is a level of mental fortitude that is needed to complete this drill. Simply stand at the free throw line and close your eyes. Focusing on the feel of the ball in your hand and the rim directly in front of you, shoot the free throw while keeping your eyes shut.
The blindfolded free throw is meant to push your comfortability levels and the feeling of uncertainty in shooting a free throw. While this exercise may seem simple, you will want to push yourself and your comfort levels. Take ten free throw shots with your eyes closed but don’t stop until you’ve made all ten in a row.
Full Tabata Set
Tabata is a relatively newer exercise routine. And while it mimics some of the key concepts of a HIIT workout, it differentiates itself by forcing the athlete to complete 5-sets of workouts within a 20-minute interval.
To complete a Tabata workout, simply choose five of the below circuit exercises.
- Push-ups
- High Knees
- Running in place
- Skate lunges
- Mountain climbers
- Burpees
- Squat jumps
- Jumping jacks
- Crunches
Once you have identified five circuits, you will complete each one in a four-minute round. So, if you choose to begin with a squat jump routine, start by completing as many squat jumps as possible for 20-seconds straight. At the 20-second mark, stop and rest for 10-seconds. Then, resume your squat jumps for another 20-seconds, again stopping at the 20-second mark for 10-seconds.
Once you have completed 8 total sets of squat jumps, immediately begin the next circuit training session. Repeat the same timed sequence, completing 8 total sets for each of the five circuits you’ve chosen. You should be able to complete all five circuit sets within 20-minutes.