Step 1: Basic Conditioning. Miles and Quarters

  Basketball is a high intensity and quick recovery sport, so you have to condition yourself for this. To save injury and to perform the skills drills, shooting drills conditioning drills performed on the hard wood. You must put some time in to pre-condition your body for all these demands. One way i suggest you prepare is by doing a little times endurance running so you can monitor your improvement over a period of runs. For someone wishing to play College basketball or Professional basketball, no matter your size or position you should be able to run a mile in under 6minutes. Im not saying the first time you run it needs to be under 6minutes but you should be working to achieve this goal within a few weeks of running miles. In the top european leagues they have some 6'11 guys playing the small forward position so size is not an excuse. The bigs have to be able to run the floor just as good as the guards. For the smaller guys on the court you should be running miles in the mid to low 5minutes area, and remember point guards lead from the from.
  On top of the timed miles as i said basketball is a quick recovery sport so you have to develope this ability. Running the timed mile is to help build up your endurance and mental strength to push threw the pain barrier. This next conditioning drill to work on the bodies recovery period and again to help with mental toughness and push threw the pain. This exercise is called Quarters. Find a 400m track or measure it out. You will be running this 400m four times each time you do this drill. to start off you need to be aiming to run these quarters at a consistant speed so lets say one lap in 78seconds all four times then between each run you will have double the allocated time to rest before going again. You must be strict with the recovery time as this is to help the body speed up its recovery time. every 2weeks drop the time by 2seconds until you are running 74 or 72 a lap. This means you also drop the recovery time by 4seconds every 2 weeks. Once you hit the 74-72 times you need to drop the recovery down to a minute flat...yes 60seconds.
  Doing both of these conditioning exercises during preseason will certainly put you in good stead to get ready for the season. Maybe do the mile on mondays and the quarters on the the wednesdays so you have time to recover from each exercise.