A basketball workout must address the movement patterns and specific skills that are actually used while playing.
Dribbling three basketballs with your eyes closed while standing on one leg is impressive and great for YouTube videos, but it serves absolutely no purpose to you as a basketball player.
In order to improve, you must practice with intensity and at game speed. A player must leave his comfort zone (physically and/or mentally). Casual shooting with no defender for a couple of hours each day will do very little to improve you in-game shooting.
A workout program must produce tangible results. It must be progressive and lead to improvement. For example, if you work on your vertical jump all summer but don't jump any higher once school starts, then your routine was not effective.
Just because you work up a sweat does not mean your workout was effective. Slapping on a weighted vest and dribbling a bowling ball uphill for two hours is exhausting, and will make you sweat, but it wont do much to improve your game.
In order to improve, you need to push yourself beyond your current limits. Your workout should be difficult, and you should make mistakes. If you work on ball-handiling for 30 minutes but you never lose the ball, then you didn't challenge yourself—instead you just practiced something you were already capable of doing.
If you know you can make 10 jump shots in one minute, try to make 1 or 2 more.
When it comes to working out, less is more if you use your time wisely. You’re better off doing a 45-minute workout that is purposeful, intense, effective and challenging, versus going through the motions at half speed for three hours. Get to the gym, put in quality work, and get out.
These five workout components are the backbone of what we teach at the D1 Experience Basketball Camp. NBA skills instructor Drew Hanlen and I show players of all ages and levels exactly what it takes to play college basketball.
If you want to play basketball after high school, you need to have the D1 Experience. This camp is for serious players only and there are limited spots available. For more information visit the D1 Experience website.