Basketball Drills for a Cardio Blast

I have a confession. Basketball is not my forte. I played in 7th and 8th grade. Our team was awful. I was awful. I think I scored a total of 10 points my entire career. If I’m being honest, I was decidedly satisfied with that number.

Yet, here I am, writing about basketball drills. You can blame it on Good Papa. The theme this week is “Fun with Daddy,” and Good Papa is exceedingly fond of the sport. He even played in college. In my “unbiased” wife-like opinion, he could quite possibly be a professional if he didn’t love his day job so much.

True be told, I’m sure actual, real-life basketball players will laugh at my “drills.” Good Papa reluctantly shared one drill with me. The rest of the moves I was able to come up with from my time spent watching the Sixers.

Oh no! I hope I haven’t completely put you off on trying this workout plan because it truthfully is a great workout. My heart rate was going, and I was sweating up a storm- all important for a cardio blast.

Check out the work out below…

basketball drills

Hopefully some pictures will give you a clear picture of the routine. If you are still unsure, please let me know in the comment section below.

Defense Drills

  • Shuffle, shuffle, touch the floor

Offense Drills

  • Grab from the left/right, then jump up and "shoot"

Let me know what you think. Any real basketball players out there? How hard did you laugh at my “drills?”


  • Ann Marie says:

    You scored 10 points??? HIGH FIVES, TRICIA!!! Whoo-hoo, I am so proud of YOU!
    I scored 2. Total years playing: 4
    I think Rose might have scored 2 for the other team.

  • Tricia says:

    Sadly I may have exaggerated a bit. It may have been only 8 points. I can’t remember! I didn’t realize you both played. I’m sure Aunt Rose looked great playing ball despite helping the other team out.

  • MaryKay says:

    I played too and once I scored 2 points (I think). I spent most of my time praying that the coach wouldn’t notice me way at the end of the bench. I hated that stupid “make everyone feel good by insisting they play at least a little” rule! Cheerleading was so much better.

  • MaryKay says:

    Oh…which is Goodpapa’s drill and why no pictures of him?

  • Tricia says:

    How’d I not know you played? I tried to make Goodpapa get in the pictures, but he said no. I did wear his jersey though.

  • Tricia says:

    Oh, and Good Papa’s drill is the defensive “shuffle, shuffle” drill.

  • Melissa says:

    Great pictures!

  • Tricia says:

    Haha, great photographer!

  • Rose says:

    I did score 2 for the other team. The goal in practice was to “get it in the basket” and we practiced on different baskets, right? I ran down the court like a champion – and then noticed some parents laughing! I thought Mr. Webber was going to lose it. I also “dribbled” right off my toe and out of bounds, and couldn’t figure out why the other team got the ball after that……What a disaster! Lol!
    Love your workouts,Tricia!

  • Oh no! That’s too funny. I think I may have heard that story before. The coach should really be more specific on which basket he wanted you to get it into.

  • Dung Chau says:

    Thanks for making the recommendation, will have a look.

  • Melissa says:

    Thanks for sharing your life experiences…it sounds like you are an active parent with lots of great things to share!

  • Brett says:

    These are some great workouts I love them! The great thing about basketball is that it’s so cardio intense that you can get a great workout just by playing a pickup game with high intensity!

  • I was confused about how long does it take to get in a great cardio workout?
    I was doing wrong for a long time. Only 14-15 minute is enough for a great cardio workout.
    Thanks for sharing this!

  • You scored 10 points??? :O :O

    I just did 6 points :'(
    Mackenzie Grove recently posted…By: Michael JordanMy Profile

  • Well, I didn’t laugh at all. You should keep going and it seems you’re doing everything just fine!
    I had to ask – do you feel a fatigue after the workout? Just that’s how you know if you did everything right 🙂
    By the way, I suggest you buy some real clothes to do drills more effective. I mean something from compression wear. I usually read different blogs with reviews, like ezcompression. They really helped me to find what I was looking for (and worth the money)
    And good luck in the future!

  • Amber says:

    Thanks for making the recommendation, will have a look.

  • Sam Michael says: is your source for gym flooring and outdoor athletic surfaces From backyard basketball courts and tennis court surfaces to gymnasium floors, Sport Court Florida has you covered

  • Basketball is considered one of the best games to play if you are looking for a complete body workout. The game is fast, competitive & of high intensity. Before playing make sure to do some warm ups as this ensures that you do not suffer from stress related injury. Also the experience of playing depends upon the surface on which you are playing the game. An ideal surface will provide you with perfect bounce, which is imperative for a game of basketball. So while playing make sure that the surface on which you are playing is a good one.

  • Peter says:

    I think these drills are great for our team, even they are not new. We have time to learn but we can’t practice every week, how can we be better?

  • Hello Tricia,
    Wonderful guideline and excellent tutorial you make. I get a step by step explanation from you. such information helps me more to maintain my schedule for playing the basket ball. thanks a lot.

  • Such an awesome Drills. Hope its work for me and im professional basketball plyer and cardio one of best method to stay fit. Thanks for great tips.

  • Josh says:

    Ha! This sounds like how I was in high school! I got better over time and worked to gain more skills to shoot long distances and eventually dunk, though never in a game itself.
    Josh recently posted…How To Increase Your Vertical Leap For Jump Shots In BasketballMy Profile

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