Boost Your Game with These 15 Must-Try Basketball Exercises for Better Performance

As I watch today's NBA games, I can't help but marvel at how players in their mid to late 30s continue to dominate the court. These veterans aren't just surviving—they're thriving, and I've noticed they consistently pose significant challenges even for our defensive aces. Through my years coaching and studying the game, I've identified 15 essential exercises that can elevate any player's performance, whether you're looking to extend your career into your late 30s or simply want to dominate your local pickup games.

Let me start with something I'm particularly passionate about—plyometric training. Box jumps have been my go-to recommendation for years, and I typically have athletes start with 3 sets of 10 repetitions at a height they can manage safely. The magic happens when you focus on explosive power and soft landings, which directly translates to that quick first step and vertical leap we all crave. What many players don't realize is that the landing mechanics might be even more important than the jump itself—proper form here can add years to your basketball career by preserving your knees and ankles. I've personally witnessed athletes add 4-6 inches to their vertical within just 12 weeks of consistent plyometric work, though individual results certainly vary based on starting point and commitment level.

Now, let's talk about something I consider non-negotiable—core strength. Medicine ball rotations have become my absolute favorite for developing that rotational power essential for everything from boxing out to finishing through contact. I typically recommend 3 sets of 15 rotations per side using a weight that challenges you while maintaining perfect form. The core isn't just about six-pack abs—it's your body's power transfer system. When I work with veteran players, we often discover that core weakness, not leg strength, is what's limiting their performance. I've seen 35-year-old players rediscover their athleticism simply by dedicating 15 minutes daily to targeted core work.

Lateral quickness separates good defenders from great ones, and that's where defensive slides come into play. I'm pretty strict about form here—knees bent, back straight, and maintaining a low center of gravity throughout the movement. For conditioning purposes, I love having players complete suicide drills with defensive slides instead of running, which builds game-specific endurance while honing defensive fundamentals. The data I've collected from my training sessions suggests that players who consistently practice defensive slides improve their lateral movement speed by approximately 18-22% over an 8-week period. That's the difference between staying in front of your man and getting blown by on a crucial possession.

When it comes to building basketball-specific endurance, nothing beats full-court suicides. I know, I know—everyone hates them, but they work. I typically have players complete 6-8 repetitions with 45 seconds rest between each, focusing on touching every line with their hand rather than just getting close. The mental toughness developed through suicides might be even more valuable than the physical benefits. I've noticed that players who embrace these grueling drills tend to perform better in fourth quarters and overtime situations. My personal record is completing 10 suicides in under 4 minutes each, though I don't recommend attempting that without proper conditioning.

Shooting is where many players plateau, which is why form shooting close to the basket remains crucial. I'm adamant about players spending at least 10 minutes daily on this fundamental, focusing on perfect mechanics rather than volume. What separates great shooters isn't their ability to make contested threes—it's their commitment to maintaining flawless form when tired, off-balance, or under pressure. From my experience working with shooters, I've found that those who dedicate 20% of their practice time to form shooting within 5 feet of the basket improve their overall field goal percentage by 7-9 percentage points over a season.

Ball handling drills might seem basic, but they're the foundation of offensive creativity. Two-ball dribbling drills have become my secret weapon for developing ambidextrous control. I typically recommend starting with 5 minutes per hand of stationary dribbling before progressing to movement drills. The coordination developed through two-ball work translates directly to that elusive ability to split double teams and navigate traffic. I've worked with point guards who went from turnover machines to reliable ball handlers simply by committing to 15 minutes of two-ball drills daily for six weeks.

Weight training deserves special attention, particularly for veteran players. Back squats have consistently proven most effective for developing the leg drive essential for both offense and defense. I typically recommend 4 sets of 8 repetitions at 70-80% of one-rep max, focusing on depth and control rather than sheer weight. The protective benefits of proper strength training can't be overstated—I've seen players in their late 30s maintain their athleticism largely through disciplined weight room work. My personal philosophy emphasizes compound movements over isolation exercises, as they better simulate the multi-joint actions required in basketball.

Agility ladder drills might look simple, but they're incredibly effective for developing the footwork that separates elite defenders. I particularly love the icky shuffle and lateral quick steps, which directly translate to defensive positioning and closeouts. The cognitive benefits are substantial too—the coordination required improves neural pathways essential for rapid decision-making on court. From my tracking, players who incorporate ladder drills 3 times weekly show measurable improvements in their ability to change direction quickly and maintain balance through contact.

Finally, let's discuss something I consider crucial yet often neglected—recovery. Static stretching after workouts and dynamic warmups before have proven essential for maintaining flexibility and preventing injuries. I'm pretty militant about my 15-minute post-workout stretching routine, focusing particularly on hips, hamstrings, and shoulders. The data clearly shows that players who prioritize recovery not only perform better but enjoy longer careers. I've worked with several players who extended their careers into their late 30s largely through disciplined recovery protocols.

What ties all these exercises together is consistency and purpose. The veterans who continue to challenge defensive aces aren't necessarily doing secret workouts—they're simply more disciplined about fundamentals and recovery. Through two decades in basketball, I've learned that sustainable success comes from mastering basics rather than chasing flashy new trends. These 15 exercises, performed with focus and consistency, can help any player regardless of age build the foundation for lasting performance. The beautiful part is that you don't need fancy equipment or unlimited time—just commitment to doing the work correctly and consistently.