by Trinity Erickson, on May 22, 2025 1:39:40 PM
Off-season conditioning is crucial for basketball players to improve and prepare for next season. It also gives players the opportunity to focus on skills and specific aspects of their game like agility, speed, and mental toughness which all directly translate to on-court performance.
Here are 5 reasons why off-season conditioning is so important, and how you can incorporate it into you or your basketball team’s training plan.
1. injury prevention
Off-season conditioning helps players build a stronger and more resilient body which reduces the risk of injuries, especially during the basketball season. During your workouts be sure to focus on strength training, flexibility, and balance so you can avoid “overuse” injuries. Dedicate 3-5 days a week for strength training and conditioning where you can incorporate focuses on agility and balance. Your other 2-3 days can be used for “active rest days” where you’re working on flexibility and low intensity cardio.
2. improved physical fitness
Off-season conditioning allows players to build a strong foundation for their overall fitness. Things like strength, speed, endurance, and flexibility help players perform their best during the season because they are already that much more ahead by the time November rolls around. Improving overall fitness also gives you more longevity, so the older you get - the more capable you still are, especially if playing basketball at a collegiate level or beyond is a goal.
3. increased athleticism
Incorporating speed and agility into your off-season conditioning will improve general athleticism. Ladder workouts, resistance running, and even sprinting drills help with explosiveness and hand-eye coordination. Know that you always don’t have to run killers either. Focusing on running form or quick feet can be even more effective than simply running. But as long as you train with intention, you will see the results!
4. skill development
Increasing athleticism can greatly benefit your off-season skill development. You can gradually push yourself during shooting workouts, get better with ball handling, and have more power behind your passes. Making the time to refine even the simplest actions will make you a more versatile player.
If you aren’t sure how much time you’ll have, a Dr. Dish shooting machine can help. Easily get up game-like shots and have access to 250+ pre-programmed skills drills and workouts via the Dr. Dish App or directly on the shooting machine. The best part? You can save your stats and watch your progress over the summer.
If you’re looking for conditioning drills that also focus on certain skills without all the running, check out our Conditioning Drills Ebook for 10 ball handling and shooting drills.
5. mental preparation
Handling pressure and making smart decisions during close game situations is the mental part of basketball. And off-season conditioning helps players train their mental toughness and preparation so when the season comes, they are ready. Encourage your players to push themselves during condition workouts, have team competitions, and even have conditioning sessions outside. And for players conditioning at home, the key is accountability. Do the hard work when no one is watching!
