1. Beginners Should Start with Dribbling (Stationary + Moving Dribbles)
A proven method: use a heavier basketball (20% heavier than a regular ball). Practice with this for 7 days to build muscle memory.
Practice: Spend 10 minutes each day practicing heavy ball dribbling, then switch to normal ball dribbling for 10 minutes to improve control. Your ball handling will become rock solid.
Avoid: Don’t buy rubber-weighted balls — they feel terrible and don’t simulate real play.
2. Practice Shooting Like Crazy (No Shooting = No Threat)
If you want to get past defenders or pull from distance, you’ll need to be a threat with your shot — otherwise you’ll just be waiting under the basket for a pass.
Practice: Focus on stationary shots, catch-and-shoot, then incorporate dribbling into your shot. The devil’s in the details: footwork, shooting form, ball handling. Improving your three-point accuracy is gold — at the pro level, good shooters are invaluable. Before focusing on shooting, I relied on fast breaks; now I can regularly hit 10 threes per game, making scoring way easier.
Avoid: Don’t keep changing your shooting form all the time. Pick a consistent shooting technique first, then increase your shot volume.
3. If You Can’t Score, Perfect Your Defense (Active Defense Sparks Your Offense)
Good defense energizes your team and encourages teammates to want to play with you. Plus, playing tough defense boosts your confidence on offense.
Practice: Work on your footwork—crossovers, slide steps, chasing defenders. Spend 10 minutes daily on these drills; it may seem boring, but the results are huge.
Avoid: Tough defense isn’t about reckless fouling. There’s a difference between aggressive defense and dirty play. Always protect the players — on the court or in pickup games, don’t get reckless or hurt someone.
Injury Prevention: Invest in good athletic tape — it’s cheap and helps prevent muscle strains and injuries.
4. Build Endurance for the Whole Game (Good Skills Are Useless Without Fitness)
Steph Curry’s stamina is insane. If you know basketball, you understand. I used to dread players with endless energy who could play all four quarters without tiring — controlling both offense and defense. Good stamina is a game-changer.
Practice: Do 100-meter sprints at full speed, rest 15 seconds, then repeat. Do 6 rounds. After a few sets, you’ll be exhausted — but your sprinting endurance will improve dramatically. This kind of full-speed sprint training will pay off big time. Remember to refuel afterward.
Avoid: If you already have a base in long-distance running, you don’t need to keep doing long runs on the court — cardio for basketball is different from long-distance running, and you’ll get limited benefits.
5. Warm Up and Cool Down Every Time (Absolutely Critical!)
Always do dynamic warm-ups before playing to activate your body and loosen joints — this helps prevent injuries when you ramp up intensity.
After your session, use a foam roller to stretch and relax your muscles. It’ll help your muscles recover and extend your playing lifespan. If you want a longer basketball career, don’t skip proper body care.
