Adarq.org

nice..but using a tool+your own feelings can give you a far better read than simply just using your own feelings

truth..and knowing when to push it and get them PR's is key

better spent 60$ than one months worth of protein and NO-explode or whatever else a lot of people spend money on

agree with the slight margin thing..u can go from 200lbs to 300lbs benching, but would it make any real difference in your game? Not really, help in same situations i guess, but if your really thinking your getting "better" by benching more your kind of mistaking. On the flip side, if your a weak dude putting on strength (and MASS like JC said) will make a huge difference.

jello thats kind of what i mean- change of direction that directly correlates to your gaming- not just pre determined cones..

i wouldnt reccomend traditonal cone drills per se. Main reason is that they are a pre-determined change of direction, which is not at all what change of direction is about. Instead I would think of other drills that are more reaction and game- like. And do a ton of sprinting.  To paraphrase what Charlie Francis said, to get "quicker" in a team sport such as basketball, the best way is to practice your moves/efficiency and SPRINT.

While its obvious he needs to train in the HR intensity zone similar to what he will compete in, no one should forget the importance of developing the cardiac system as a whole, especially someone who has not been that physically active(im guessing this guy) as summed up by Mark M on elitefts:

"Cardiac development is important for many reasons; cardiac power, good parasympathetic tone, and lower resting HR to name a few. For instance the muscle fibers in the left ventricle stretch to increase stroke volume. This is done through low intensity work, HR between 100-120. When you are looking to Strengthen the walls of ventricle it is done through HR of 130-140. The faster heart rate the stronger the wall around the ventricle. All sports are somewhere in between the type of hypertrophy (strength) vs. the type of regulation (efficiency). So all athletes should be doing this type of work almost every day through different methods. This is why using a heart rate monitor is so important. "

(source http://asp.elitefts.com/qa/default.asp?qid=82855&tid=)

with that said, there are a ton of ways to accomplish this. The average basketball player gets this type of work in when hes simply doing easy shooting. I would recommend do it in a dribbling sequence. If that does not work for you, resort to a treadmill or a easy weight room circuit

Again its not going to turn you into superman, but don't forget about the most important muscle in the body

1) Cardiac Development (sometimes referred generally as cardio) - get heart rate up to 120-130 range for 20-30 mins 5 or 6 times per week

2) general conditioning - get your work capacity up doing starting relatively easy with small bouts of recovery in between sets

3) general strength training