Natural Basketball Training For Men And Women

Next, Dribbling Skills


Compared to the other attributes dribbling is the most straightforward skill to train, you must simply grab your basketball, use it, and train the moves that you want to use. Over time your mind and body will begin to adapt to the sensation of the ball and you will get better.


Training Splits And Exercises To Do

Monday - Dribbling workouts 

  • Focus on dribbling skills and ball-handling.


  • Tuesday - Endurance workouts

    • Focus on different types of high-intensity interval training


  • Wednesday - Rest


  • Thursday - Explosive workouts

    • Focus on plyometrics and heavy compound movements (Movements which involve more than one muscle group at a time, (Colombia Association, 2022))



  • Friday - Rest


  • Saturday - Endurance workouts

    • Focus on different types of high-intensity interval training


  • Sunday - Rest


Here are some exercises that I would recommend for each day


  • Plyometrics

    • Jump ropes

    • Jumping jacks

    • Clapping push-ups

    • Split squats

    • Burpees

    • Box jumps

    • Depth Jumps


  • Compound Movements 

    • Bench press

    • Deadlift

    • Squats 

    • Barbell Rows

    • Push-ups

    • Pull-ups

    • Dips


  • Dribbling Workouts

    • Between the legs

    • Between the legs + crossover/behind the back

    • Crossovers

    • Fakes

    • Double pound tweens

    • Right-handed dribbles

    • Left-handed dribbles

    • Crossover + fakes

    • Cone cuffs

    • Low dribbles

    • Pound dribbles

    • V Dribbles


  • Endurance Workouts

    • Mountain Climbers

    • Air Squats

    • Alternating lunges

    • Treadmill sprints

    • Sprints

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What Do Basketball Players Need To Train

Through the years of playing basketball I have found that it is a sport that requires a ton of endurance, explosiveness, and dribbling and although there are many basketball players who lack these attributes, even in major basketball associations such as the NBA; with them, they would be so much better. This also applies to you, so let me explain how to acquire these attributes which could possibly elevate your game.

Secondly, Explosiveness


Progressive overload, which can be defined as ‘a type of strength training that involves gradually increasing the intensity or difficulty of workouts over time’,(Zia Sherrel, MPH, 2022). has quite a big relation to muscle mass, this is due to the fact that progressive overload negatively ‘affects the mechanical loading stimulus (force applied to muscles when resistance training, (Eddie Bye, 2021)) which subsequently leads to hypertrophy’, (Chris Beardsley, 2019).

Lastly, Diet And Rest

Adding on I would like to state the importance of rest and food as they are the main building blocks to gain all these attributes. To learn more about this check out my strength-building and body-building page and scroll down to the rest and food section.

But one aspect that differentiates from the bodybuilding or strength rest intervals after sets is that when doing endurance-based workouts, ideally you would want shorter rest times. A study conducted by the NIH found that ‘short rest intervals (e.g. 20 seconds to 1 minute) resulted in higher repetition velocities’,  (Belmiro Freitas De Salles, 2009).

Firstly Endurance

A study conducted by a group of researchers at the NIH (National Library Of Medicine) in 2013 found that High-intensity interval training was one of the best ways to increase endurance. Now what is High-intensity Interval training? According to Nike ‘Interval training involves alternating between periods of max-effort exercise with rest periods.’ For example, running up a slope with maximum intensity for 2 minutes and then taking a break for 1. These types of workouts strengthen a myriad of muscles and organs in your body so that you may be able to handle high-intensity activities, such as basketball games.