How to Get in Basketball Shape in 2 Weeks

Basketball player lining up shot on court, side view, close up

Getting in shape for basketball in two weeks is a challenge, and can be even harder if you are not already in decent shape. There are certain things that you can do to make the most of your time by getting your body ready to play the game. Focus on the basketball skills that are most important, such as speed, accuracy, control and tactical maneuvering. Your body and mind will continue to get into shape as you begin the basketball season and start playing with others regularly.

Work on your speed and endurance by jogging six days a week for the two weeks before basketball season. Alternate between jogging normally and running sprints to help you with both aerobic and anaerobic conditioning. A sprint is when you run as fast as you can for a given period of time, anywhere from 15 seconds to two minutes. Spend 30 to 60 minutes per session jogging and running sprints, depending on how you feel and your physical fitness level. Stretch before and after each workout to help prevent sore muscles from forming.

Use a basketball and basketball hoop to practice making 10 lay-ups or dunks in a row, depending on your current skill level. Run near the left side of the basket while dribbling the ball from the half-court line. Shoot the ball into the basket, retrieve the ball, and begin again from the half-court line. Repeat from the right side of the basket.

Practice shooting from different spots on the court. Have a partner assist you, if possible, by retrieving the ball after you shoot it and throwing it back to you. Shoot from the three-point line, the free-throw line, the left side of the basket, the right side of the basket and anywhere else you need additional practice shooting from. Perform this exercise for 10 minutes at a time, at least once or twice per day.

Find a partner and practice passing to one another with control and accuracy. Do this while moving around the court as you would if you were actually playing a basketball game. Do this for 10 to 15 minutes every day.

Add strength training to your workout regimen by using weights to increase your upper and lower body strength. Switch major muscle groups each day, focusing in particular on the upper or lower body. Work out for 20 to 45 minutes, but be sure not to overdo it, as you do not want to be overly sore for the start of basketball season. In addition, take one complete day off each week from practice. Watch games or talk to others about basketball on this day, but avoid physical activity. This will give your body some time to recover and grow stronger.