SHUTTLE SHOOTING 1

Martin starts on the baseline, then dribbles with the ball 
to the halfway line, turns back and runs into position and puts up a shot. He'll then 
collect the rebound and repeat, starting from the baseline beneath the basket.

'An excellent repetition drill for conditioning and shooting,' Henry says.

'The goal of the drill is to fatigue your legs so you can still hit shots when you're tired as anyone can shoot when they're fresh,' Martin adds.  

'At some point deep in the fourth quarter, when you’re really tired, you need to hit your shots, so this drill mimics that.'

 

RUN, SLIDE, RUN 1

Standing on one corner of the baseline, run on the spot for 10 seconds with feet slightly wider than shoulder width apart and hands out to the side like a defensive stance. Shuffle sideways, keeping knees bent throughout, to the first line and run on the spot. Repeat this until you reach the other end of the baseline. Go back in the opposite direction and complete three sets of eight reps. 'It's a conditioning drill that sharpens your defensive footwork,' Martin says. 'Slowly build up the intensity, so the first set of eight is done at 50-60 per cent, the second eight at 70-75 per cent and the final eight at 80-85 per cent,' Henry says.

 

FULL COURT LAY-UPS 1

 In the space of two minutes, Martin is looking to hit 10 reps of down-and-back lay-ups (from baseline to baseline and back is one down-and-back rep). 'If he misses one he owes us 20 push-ups so it's not just about hitting the shot, it's about mentally getting through the drill without missing,' Henry says. 'The idea is to make the action of the lay-up second nature so it's repetitive and mirrors game situations,' Martin says.

 

SIDELINE 17

 Starting on one end of the sideline, the goal is to run to the opposite sideline and complete 17 reps of this run in one minute. What sounds like a simple drill is anything but to Martin. 'It's one I dread,' he admits. 'It's a pretty good test to see where you’re at and as long as I make it in under a minute I'm happy.' It's a flat-out sprint and mirrors the short, sharp bursts involved in basketball. 'The last four or five reps are really exhausting as the lungs are completely blown out and there is no holding back with this one,' Henry says.

 

PUSH-UPS WITH THE BALL 1

Place one hand on the basketball and the other flat on the ground in a push-up position. When stable, bend at the elbows and gently lower yourself down so you're close to the ground, hold, and then push back up until arms are straight.

'Using the ball makes the exercise unstable and engages your core as well as your upper body,' Martin says. 'This helps build up my upper-body strength, which is key for a shorter player like me in a big man's game. I aim for two sets of 25 on each arm for a total of 100 push-ups.'

 

SQUATS ON THE WALL WITH A BALL 1

With the back against the wall, get into a squat position and hold for two minutes. Now go into a plank position and hold for two minutes, or shoot 10 free throws before returning back to a two-minute squat against the wall. Repeat.

'This is all about working you mentally and physically and is an 
all-body workout,' Martin says. 'Squats are great for strengthening the quads, the glutes and the abs,' Henry says.

 

All For One

'The good thing about all these drills is they can be done by professional and amateur players alike,' Henry says.

Mixed Bag

One of the unique things about basketball is that it's played over a 
small playing area, but the explosive nature of it means it's fast-paced so there's a combination of speed and explosiveness with endurance.

Extra Element

Martin likes to make sure he is preparing for the season ahead even when he's not on court. 'I like to run on the beach because it helps with my stability,' he says. 'Basketball is about cutting and changing directions so the uneven surfaces on the beach helps with that. It's also good for building up your endurance.'

Basketball for You

Looking for a recreational sport that will improve your fitness? Luke Martin says 
you should give basketball a go. 'You'll work up a good sweat and a leg burn because basketball is up and down the court and there's lots of action,' he says. 'It's fast-paced and gets your heart rate up. Its pretty taxing and you feel like you’ve exercised. It’s a good overall work-out.'