How to Get Better at Basketball: Drills That Actually Work

Getting better at basketball requires deliberate practice, not just playing pickup games. Research published in the Journal of Strength and Conditioning Research shows that sport-specific skill repetitions of 300 or more per session produce measurable improvement in 4 to 6 weeks. The drills below are drawn from NBA G-League training protocols and collegiate strength programs, adapted for players of all levels.

Ball Handling: The Foundation of Every Position

Stationary dribbling develops hand speed and control without cognitive load. Start with two-ball dribbling — both balls bouncing simultaneously at knee height for 60 seconds. Progress to alternating high-low (one ball knee height, one ball waist height). NBA guard Ja Morant credits similar two-ball drills from his high school training as the foundation of his 2024 season average of 25.1 points per game.

• Two-ball stationary dribble: 3 sets of 60 seconds, both hands equal
• Figure-8 through the legs: 3 sets of 30 seconds, no double-dribble pauses
• Spider dribble: 4 touches per position, build to 10 consecutive reps
• Tennis ball catch while dribbling: trains split attention for game situations

Shooting Form: The BEEF Framework

The most widely taught shooting framework is BEEF: Balance, Eyes, Elbow, Follow-through. Balance means feet shoulder-width apart, dominant foot slightly forward. Eyes focus on the back of the rim, not the ball. Elbow stays tucked under the ball, not flared. Follow-through holds the wrist down (cookie jar reach) for 2 full seconds after release. A 2019 study from the University of Wyoming found that players who held their follow-through for 2 seconds showed a 14 percent improvement in free throw percentage over 6 weeks.

The Mikan Drill is the most effective close-range shooting tool available. Stand under the basket, alternate layups left and right without letting the ball touch the floor between shots. 100 made layups per session. Hall of Fame coach John Wooden required this drill daily from every UCLA player, including Kareem Abdul-Jabbar, who averaged 26.6 points per game in college.

Footwork and Off-Ball Movement

Footwork separates average from elite players. The drop step is the most important post move: pivot on the baseline foot, step through with the opposite foot toward the basket. Practice 20 drop steps per side each session. The jab step (a short 6-inch non-pivot step to create space) is the foundation of every NBA wing isolation play. Practice jab-to-shot and jab-to-drive in equal repetitions.

• Drop step post move: 20 reps per side, both directions
• Jab step to pull-up jumper: 15 reps from each wing
• V-cut off a chair: simulate receiving a pass after a hard cut
• Triple-threat position hold: 10-second holds to build balance and habit

Conditioning: Build a Basketball Body in 8 Weeks

Basketball conditioning is interval-based, not steady-state aerobic. Shuttle runs (suicide drills) at 94-foot court length train the specific energy system used in games. The standard protocol: 5 shuttles (baseline to free throw line and back, baseline to half court and back, full court and back) with 30 seconds rest between reps, 3 sets total. NBA training camps use this exact format in weeks 1 and 2.

Conclusion

Improving at basketball requires targeting ball handling, shooting mechanics, footwork, and conditioning as separate skills in dedicated practice sessions. Track repetitions, not just time. 300 quality repetitions per skill per session, 4 days per week, will produce visible improvement in 6 to 8 weeks based on published sports science data.