How to Be Better at Basketball in 21 Days

1. Master the fundamentals: Triple threat position and basic dribbling techniques

Whenever someone passes you the ball, it should become your instinct to quickly put the ball into the triple threat position.

Triple threat position: This foundational stance allows you to efficiently shoot, pass, or dribble without wasting time. Stand in a crouched, athletic position with the ball firmly gripped near your hip, eyes forward. Practice until it becomes instinctive.

Basic dribbling techniques:

• Control dribble: Used at slow to mid-speed, crouch lower and shield the ball
• Speed dribble: For running at top speed, throw the ball forward and catch up to it
• Power protection dribble: When closely guarded, turn sideways and dribble low

Master these three dribbles and practice transitioning between them seamlessly. Remember to always use your fingertips, keep your head up, and protect the ball with your opposite hand.

2. Develop a versatile shooting arsenal: Form, free throws, and situational shots

If you can shoot the ball so quickly that no one can block you, and you consistently get the ball in every time, how are you not a great shooter?

Shooting fundamentals: Focus on developing a fast release, accuracy, and consistency. Start with proper form: feet shoulder-width apart, torso upright, eyes on the rim. Create two 90-degree hooks with your wrist and elbow. Release the ball at the top of your jump, with your arm at a 46-50 degree angle.

Free throw technique:

• Maintain balance (feet can be slightly staggered)
• Clear your mind and focus on practice sessions
• Choose a focal point on the rim
• Use your fingertips for control
• Create backspin with your first three fingers
• Develop a consistent pre-shot ritual

Situational shooting: Practice a variety of shots, including post moves, pull-up jumpers, and three-pointers from different spots on the court. Use drills like the Mikan drill and 1-2-3 Five Block Circuit to improve your shooting versatility.

3. Elevate your passing game: Accuracy, speed, and consistency

Your passes should be accurate, fast, and consistent. You should be able to pass the ball accurately to your teammates' hands, pass the ball fast enough to them so that no one will steal the ball, and do this consistently - every single time.

Key passing techniques:

• Chest pass: Most common, extend arms and snap thumbs down
• Bounce pass: Same as chest pass, but bounce 2/3 of the way to receiver
• Overhead pass: Used for long distances or over defenders
• Dribble pass: Quick one-handed pass while dribbling
• Baseball pass: For extremely long distances

Practice these passes against a wall target, progressively moving farther away. Focus on accuracy, speed, and consistency. Remember that passing is crucial for team coordination and increasing ball possession, which leads to more scoring opportunities.

4. Dominate on defense: Proper stance, slides, and boxing out

Never let the opponent play you from the center of the court. Always force him to the left wing or the right wing.

Defensive stance:

• Feet wider than shoulder-width
• Weight on balls of feet, heels touching ground
• Back straight, knees bent
• Torso leaning slightly forward, arms spread wide

Defensive movements:

• Slide: Move without crossing feet, pushing off with the opposite leg
• Change direction: Plant outside foot, pivot quickly
• Contest shots: Always get a hand up

Boxing out: When a shot is taken, find your opponent, plant your forearm on them, pivot, and jam your butt into their leg. This prevents them from getting the rebound.

Practice these techniques with drills like defensive slides and zig-zags. Remember to always keep your opponent in front of you and force them to the wings, away from the center of the court.

5. Boost your athleticism: Enhance vertical jump and speed through power-to-weight ratio

Improving the height of a vertical jump and rate of speed comes down to this simple idea: Increasing your power-to-body weight ratio.

Power equation: Power = Force x Velocity

To improve your vertical jump and speed:

1. Increase max strength (Force): Focus on exercises like squats, deadlifts, and Olympic lifts
2. Improve max velocity: Practice plyometrics, depth jumps, and sprinting
3. Optimize body weight: Maintain a lean, athletic physique

Key exercises to incorporate:

• Full Olympic back squat
• Front squat
• Bench press
• Pull-ups/Chin-ups
• Barbell rows
• Military press

Progressively increase weight in these exercises while maintaining proper form. Combine strength training with explosive movements to maximize your power-to-weight ratio and overall athleticism.

6. Optimize conditioning: Use targeted tests to improve endurance

Being able to run up and down the court without getting tired is essential to being a great basketball player. If you get too tired when you are playing, you won't be able to think properly or execute any of the movements that you have to.

Key conditioning tests:

1. Kansas City Basketball Conditioning Test:

   • Sprint baseline to baseline twice, stop at free-throw line
   • Complete in 22 seconds, rest 22 seconds
   • Perform 20 reps

2. 1 Mile Run Test:

   • Aim for these benchmarks:
     • 6-7 minutes: Great basketball shape
     • 5-6 minutes: Top NBA basketball shape
     • Under 5 minutes: Phenomenal shape

Use these tests both as assessments and training methods. Regularly attempting these tests will improve your endurance and conditioning. Incorporate them into your training routine, aiming to improve your performance over time.

7. Prevent injuries and recover effectively: Dynamic warm-ups and static stretches

Dynamic stretching typically occurs before a workout to warm up the muscles. This style of stretching uses the momentum of an isolated movement to stretch a muscle.

Dynamic warm-up routine (before workouts):

• Stationary squats
• Lunges
• Leg swings (side and front)
• Toe touches
• Power skipping
• High knees and butt kicks
• Jogging and defensive slides
• Gradual sprints (60%, 70%, 80%)
• Stationary jumps

Static stretching routine (after workouts and on off days):

• Hip stretch
• Sitting hamstring stretch
• Sitting quad stretch
• Lying gluteus stretch
• Lower leg stretch
• Side and front splits attempts

Perform dynamic warm-ups before every workout to prepare your body for intense activity. Use static stretching after workouts and on rest days to maintain flexibility and aid recovery. Consistent use of these routines will help prevent injuries and improve overall performance.

8. Follow a structured 21-day program to rapidly improve your skills

You won't have much time, but you have much to accomplish, so the training is divided into three modules that are all related to each other and will help you become a much better basketball player.

The 21-day program combines all aspects of basketball training:

• Ball handling and dribbling drills
• Shooting practice (form, post moves, jump shots, free throws)
• Defensive drills
• Passing exercises
• Strength and conditioning workouts
• Recovery and flexibility work

Sample day structure:

1. Dynamic warm-up
2. Strength/power exercises (e.g., squats, jumps)
3. Basketball skill drills (dribbling, shooting, passing, defense)
4. Conditioning test
5. Static stretching

Key points for success:

• Follow the program consistently
• Push yourself, but listen to your body
• Eat well and stay hydrated
• Play at least two full games each week for real-game experience

By dedicating yourself to this intense 21-day program, you can make significant improvements in your overall basketball skills and physical conditioning. Remember to maintain a positive mindset and visualize your success throughout the process.

Last updated: September 30, 2024