Speed and agility - There are many exercises you can do to improve your speed and agility. One of the most effective is the "suicide". Start at the base line and sprint towards the free throw line, touch the floor and go back. Sprint and touch the mid-court line and back. Sprint and touch to the farthest free throw line and back. Sprint and touch the opposite base line and back. Do this several times and will definitely improve your speed. You can also use other sprint training techniques.
Jumping - Improving the strength and power of your legs will improve your vertical jump. Do squats, step ups, and lunges. Jumping and hopping drills are effective as well.
Strength - Weight lifting is an effective tool to become strong and increase muscle mass. If you play the position of forward and center, you definitely need to improve in this area.
Stamina - Stamina training such as road running is effective to build up the heart to go to distance during the game.
Dribbling - This skill can be improved by using different dribbling techniques and drills. There are 3 dibbling techniques: natural dribble or relaxed dribble, control dribble or dribbling low to maintain possession under a defensive pressure, and speed dribble or dribbling at a maximum speed. Different drills include up the ladder, squeeze the bananna, ball slap, rhythm drill, drop step, pass and catch, hot potato, sit dribbling, spider, dribble 8, figure 8, one leg, ball drop, and around the world. These drills aren't only applicable to ball-handlers. They apply to all positions to increase ball handling capability.
Shooting - Improving your shooting skills involves correct jump, body form and power. This can be improved by constant practice. Shooting the ball for several times using one form increases the chances of making the shot. Bottom line is, if you want to improve your shooting you should practice, practice, and practice some more.
Defense - Improving your defense is as important as improving your shooting and dribbling ability. There are different ways to do this: cone drills, stadium stairs, defensive slides, and jumping rope.
