As a former college basketball payer for St. Scholastica, David Ohnstad of Minnesota has a passion for the game of basketball. Now a professional in project management, David Ohnstad cherishes the time he gets to get back on the court and work on his game. Understanding that many players utilize the summer months to improve their skillset in anticipation of the following season’s tryout period, David Ohnstad thought it would be beneficial to provide some tips for players looking to make the most of their offseason training.
Strength training is an area to focus on every offseason. David Ohnstad of Minnesota knows that basketball has moved away from the bully ball of the ’90s but strength remains a key factor in a player’s overall performance. A good plan for strength training is to look to hit the weights three times during the week. While body builders will typically isolate a body part or two during a gym session, basketball players can get the results they seek with full-body routines. Because cardio is so important to basketball performance, David Ohnstad of Minnesota recommends warming up on the treadmill, step machine or elipitcal before getting started. Some of the best exercises for basketball players include:
- Dumbbell Bench Press
- Pull-Ups
- Goblet Squats
- Bicep Curls
- Standing Overhead Press
- Calf Raises
David Ohnstad of Minnesota recommends finding a workout partner with some experience for those new to the gym. Otherwise, there are plenty of tutorial videos available to watch. Players should be sure to start with minimal weight and make sure that they master form before trying to use more challenging weights. When it comes to rep range, aim for 8-12. The best time to add additional weight is when three sets of 12 reps with a minute of rest in between becomes easy.
David Ohnstad on Improving Ball Handling
The ability to dribble at a high-level is invaluable at every level of competitive basketball. Most basketball players feel much more comfortable dribbling with their dominant hand. David Ohnstad recommends starting with stationary work where a player dribbles with alternate hands until they feel equally comfortable with both hands. This exercise can be amplified by adding a second ball. Those who can dribble two balls simultaneously for an extended period of time will improve their control, their focus, and their overall awareness. Another great ball handling drill is to dribble with one hand while tossing a tennis ball against the wall with the other. This exercise improves coordination and provides a player with the focus they need to achieve a new level of dribbling ability.
For those looking to improve dribbling on the move, it’s time to gather some traffic cones. Weaving in and out of cones is about the closest a player can get to dribbling through traffic in a game. As comfort level grows, the weaving drill can add on crossovers, behind-the-back transitioning and pull-back moves. While dribbling is not nearly as fun as shooting, those who can be trusted with ballhandling duties will always catch the eyes of a coach.
David Ohnstad on Improving as a Shooter
The most optimal shooting drills are fairly dependent on a player’s skill level. A player should stick to the layup line if layups are still a work in progress. David Ohnstad of Minnesota recommends shooing at least 100 jumpers in the same spot for more advanced players during each session. If players know they will be entrusted to shoot corner 3s, they can add additional time to focus on this shot. With each shot, a player should be thinking about their footwork. The weak side foot should be brought forward first. No matter what shot is being worked on, David recommends ending the session with free throws. A great free throw shooting ability will help with confidence and ensure a coach trust having a player on the court late in a close game.
Finally, David Ohnstad recommends getting on the court for pick-up games as often as possible. While all the drills in the world are helpful, there’s no better way to get in better playing shape than actually playing the game. Ideally, a player should seek out full-court exhibition games. Each game provides an opportunity to learn something new and improve for the year ahead.
