Basketball Tips On Conditioning Yourself For Fourth-Quarter Rebounding and Defense

HANDS UP! - Ways to build strength in your arms so they don't start to droop in the fourth quarter.

Players don't actually shrink as basketball game progresses, but it may seem that way under the boards. Many rebounds that are pulled down near the rim in the first quarter can nearly hit the floor before finding a willing hand late in the game.

That's because as the fourth quarter approaches, players are less likely to extend themselves fully to grab a rebound. And if they do reach all the way for a ball, their arms are often tired and vulnerable to having the ball poked away.

As vital as the legs are to basketball, we tend to forget about arm conditioning. Many rebounds are lost simply because players don't have their hands even up near their shoulders, let alone fully extended with the elbows up by the ears (what some coaches call the work position).

Here are three conditioning exercises that will help you pull down those late-game caroms:

1. Wall dribbling: Stand only four or five inches away from the wall. Pity-pat the ball with your fingertips while jumping, keeping your arms in the work position. Do them in sets of 20. When your arms feel weak, keep going; you want to condition yourself to get your arms up especially when you're tired.

2. Continuous jumping: Hop off two feet with your arms above your head. Try to go for three minutes. If you're practicing with a friend, try to keep talking while jumping. (Conditioning note: conversation during a workout can increase cardiovascular conditioning by as much as 50 percent.) Play music to keep your mind active. This is also great to do toward the end of team practice because it replaces running line drills, yet teaches a basketball-related skill.


LEFT FOOT FORWARD - Apply pressure to take away the opponent's strong dribbling hand.

A good defender dictates to the offense what to do. You'll want to take away your opponent's strongest dribbling hand (usually the right).

Start with your left foot forward so you can force him to the left. When he dribbles in that direction, move your feet and get to a spot in front of him that will make him change direction. Keep your head lower than the offensive player's, usually level with his chest.

Once he picks up his dribble, close in aggressively. Trace the ball with your hands. The more pressure you put on the ball, the harder it is for an offensive player to pass to an open teammate. (Think of a quarterback trying to throw the ball against a ferocious pass rush.)

How close should you be to your man? It depends on the situation. If he's out at mid-court and a good ball handler, give him a full step or two. Your goal is containment; if he gets around you, his team has five players attacking your four. Generally, the closer he is to the basket with the ball, the closer you are to him.

In a one-on-one situation out on the wing, you're close enough to bother a jump shot but not close enough to block it. If you are that close, he'll likely be able to drive around you. If he's made two or three shots from outside during the game and you have a big man behind you to help, you should play closer, about a foot away, forcing him to put the ball on the floor.

Again, good defense is about dictating to the opponent. If you have a good stance and a good brain, you'll be able to take away the offensive player's strength.