Basketball can be a grueling sport. Running, jumping, diving, high-fiving—all part of the game. First time coaches need to know how to get their team into suitable basketball shape, and here are a few basketball tips to get stated.

Stretch!
Probably the most basic, yet overlooked, aspect of any physical activity.  Before your team takes the floor—or engages in any training activity—work on stretching, specifically the hamstrings and groin area, the most common casualties of poor preparation.  Hold each stretch for about 30 seconds, and repeat 2 to 3 times.

Stretching must be done after exercising as well as before.  Repeat the same stretches to prevent the cramps or tightness that can set in post-exercise.

Run!
There’s a lot of running in hoops, which means that some running should be included in your workouts. In fact, Hall of Famer Larry Bird would often run laps around the Boston Garden balcony after practices to maintain his endurance. But be warned. Too much distance running can shorten your vertical leap, and spending all your time moving forward can even lead to injury once you get back on the court, where quick, lateral moves and starting and stopping are the norm.

Mix it up. Assign running every other day and take some time to do sprints to help your team adjust to changing speeds.

Jump!
If you can’t jump, you can’t shoot. Practice jumping with your team as much as possible. 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 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.

Push up! Sit up!
Push-ups and sit-ups are very basic, yet effective tools in carving out a basketball-ready body. Both exercises build up muscles in your core, which will come in handy when shooting, passing or faking out an opponent on the dribble. It’s not a terrible idea to work a few sets of these in while your team stretches.

Get Coordinated!
Basketball requires a lot of hand-eye coordination, and it’s not a bad idea to encourage your team to work on theirs. One possibility is table tennis, which will train reflexes to react and engage quickly. Take it a step further and encourage your team to play a few rounds of regular tennis. Perhaps more than any other sport, tennis presents your body with a simulation of basketball’s game circumstances—starting/stopping, pivoting and varying exertion.