If you’ve been training all year on the basketball court and not making much progress, you’re not alone. Here are three mistakes players commonly make that derail their basketball training, and how to fix them to have the best season ever.

Training for Unnecessary Conditioning

Mistake: Going on long runs or engaging in other forms of aerobic training to get in shape for the season, when long runs are not a part of basketball.

Fix: Implement short, high-intensity conditioning drills that use movements relevant to basketball. For example:

• Sprint to the 3-point line from the baseline. Shuffle to mid-court. Sprint to the opposite baseline. Sprint back to start.
• Sprint 10 yards. Shuffle 10 yards. Sprint 10 yards. Shuffle 10 yards.

Do each drill eight times and reduce the rest between sets as much as possible. Another way to perform these drills is to try to complete a given drill as many times a possible within a time limit (30 seconds works well). Perform these conditioning drills every other day.

Neglecting the Weight Room

Mistake: Getting too caught up in on-court skill specifics. Shooting, ball handling and defensive drills are obviously important, but basketball is a power sport, and the only way to develop power is to spend time in the weight room.

Fix: The best way to develop power before the season is to perform multi-joint exercises and focus on bar speed and heavy weight. Performing the following program just before the season can maximize your power, which in turn will increase your vertical jump and first-step explosiveness.

Monday

• Mid-Thigh Pull- 5×3
• Back Squat – 5×3
• Forward Lunge – 3×6 each leg

Tuesday

• Push Press – 5×3
• Bench Press – 5×3
• Dumbbell Shoulder Press – 3×6

Wednesday

• Clean Pull – 5×3
• Deadlift – 5×3
• Romanian Deadlift – 4×6

Thursday

• Jump Shrug – 5×3
• Bentover Row – 5×3
• Pull-Ups – 4×6

Focusing on Flaws Rather than Strengths

Mistake: Trying to cure your weak points but neglecting what you’re best at.

Solution: Work on improving every aspect of your game, but early in the season spend extra time on what makes you great.

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