Learn how to play basketball and how to train. Running, jumping, diving, high-fiving—all part of basketball. It’s a demanding sport. These basketball practice drills will get you in tip top shape for the season to come.

Stretch!
Probably the most basic, yet overlooked, aspect of any physical activity.  Before you take the floor—or engage in any training activity—work on stretching out your body, specifically your hamstrings and groin area, as they are the most common casualties of poor preparation. Hold each stretch for about 30 seconds and repeat 2 to 3 times. But here’s the secret: you should also stretch after physical exertion. Repeat the same stretches to prevent cramps or tightness that can set in post-exercise.

Run!
There’s a lot of running in hoops, which means some running should go in to your offseason workouts. In fact, as seen on old NBA Films footage, Hall of Famer Larry Bird would often run laps around the Boston Garden balcony after practices to maintain his endurance. However, there are a couple of problems with a distance running regimen.

Too much distance running can negatively affect your vertical leap. And spending all your time moving forward can lead to injury once you get back into jabbing and starting and stopping on the court. Mix it up. Run every other day and take some time in between to do sprints and adjust your body to changing speeds.

Jump!
Jumping rope not only works your calves, knees and ankles, but it also helps to develop balance and stamina. Jumping rope is a good exercise for basketball, as it can be done during the off season, or as a warm-up tool before practice or a game.

Bicycle!
Like jumping rope, riding a bicycle can also go a long way in terms of developing balance, which is essential to being an effective basketball player (especially on defense). While jumping rope can strengthen your lower legs, cycling builds muscle in the upper areas, while also serving as an effective cardiovascular exercise.

Pushup, Sit-up!
Pushups and sit-ups are very basic, yet effective tools in carving out a basketball-ready body. The former comes in handy when it comes to throwing chest passes, while the latter can prevent abdominal cramps. It’s not a terrible idea to work a few sets of these in while you stretch.

Get Coordinated!
As basketball requires a fair amount of hand-eye coordination, it may behoove you to take up some other sports that also call on this skill set. One possibility is table tennis, which will train your reflexes to react and engage quickly. If you want, take it a step further and play a few rounds of regular tennis. Perhaps more than any other sport, tennis presents your body with a simulation of basketball game circumstances—starting/stopping, pivoting, and varying exertion.