Basketball is a dynamic sport. Athletes are constantly jumping, landing, sprinting and changing directions, all while controlling the ball or battling with opponents. Based on the type and variety of movements you make on the court, standard conditioning drills are not specific enough to meet the needs of how you play the game.

After analyzing movement patterns during practices and games, I determined that Battle Rope drills were best for training the overall metabolic requirements associated with competition. In particular, the Battle Rope complexes shown in the video above simulate game-time movements in an effort to improve conditioning. Plus, they allow athletes to take a break from the weight room and get out on the court to do some work.

These battle rope complexes are tough but fun.

Equipment required: Battle Rope, basketball court, cones

Set-Up

Wrap the Battle Rope around a pole or weight and make sure there’s only a little bit of slack in the rope. Set up cones specific to your position and/or movements on the court. Check out the video player above for a demonstration of two Battle Rope Complexes.