Basketball: practising peripheral vision for defending

On days when not doing weight training jump without the weight belt.

Increase the height of the ball so that you cannot reach it after a step and jump.

Jump only once and allow two steps into the jump.

Mark the strings so that they can be determined from the weight day jumps.

Take a total of 10 jumps.

If you have touched the ball on any jump then increase the height of the ball by 2 cm and remark the string.

Ensure you have an object in the home that can be used to rebound the ball against.

Dribble the ball towards the net before throwing it against the object where it should rebound back to you. Once it has, move like you would if a defender was there and find space to shoot.

Get into a defensive position and move your feet up and down as quickly as possible.

Turn to your right and then to your original position.

Turn to your left and then onto the original position.

Do this drill for 10 second spurts and then rest for 10 seconds.

Do this drill for 2 minutes.

For best results do this jumping routine after a set of squats. Wear a weighted belt if available.

Have a tennis ball hung up which is out of reach after a step and jump. Mark the position so it can be recreated.

To begin the routine place one foot under the ball, take one step and jump off and try to touch the ball.

When you land make sure that you absorb the landing by going into a deep knee bend which should not be any deeper than you would sit in a chair.

Bend at the back and bring your hands well behind you.

Jump again and extend to reach for the ball. Absorb the shock of landing again with the knees bent and the back bent.

If you touch the ball at all then move the ball up by 2 cm.

Alternate the foot you lead with when you take a jump.

Do 5 sets of jumps that would be a total of 10 jumps. Start out with 3 sets in the first week increasing one set per week, increasing to a total of 5 sets per week.