what are some good ways to improve endurance?
413194
to increase endurance remember Long (time), Low (intesity) and Regular.\n\nYou can also stick in some intervals to build up your lactate tollerance.
1084242
As you grow and get bigger and stronger your time will improve. You can also improve your running mechanics.  Work on your start, and work on strengthening your legs.
973774
Eat a light meal, with mostly carbs (bagel, banana, toast, the like).\n\nHydrate well, starting the night before, and well (perhaps a couple hours) before the race.  Try to relieve your bladder before the race.  Don't pound water up until race time.  Lay off...\n\nBefore the race, warm up by jogging a bit.  Stretch only after you are warmed up.\n\nGet plenty of sleep.\n\nAt the race, don't blow up in the first mile.  Let some else paceset, and draft behind people.  Plan your race according to your strengths.  If you are good at hills, lay back until they come.  If you like to open it up on the flat, plan accordingly.  Keep some reserve for a strong finish.\n\nIf this is your first race, do what you can to stay with the pack, while listening to your body.  The stamina you look for will come in time.  For now, it's all about energy management.\n\nLearning what you are good at, and what your strengths and weaknesses are is the key.  Learn from the race and apply the lessons to the next race.\n\nAbove all else, finish strong.  Sprint the finish.  Leave it all on the course, and you won't regret what could have been.  Who cares how you finish.  It's more a race against yourself in the early going.
644118
That really depends upon what aspect of your game you would like to improve.  Obviously, having a endurance comes into play, so I suggest including a cardio routine in your workout, at least 30 minutes per session to get your heart-rate up, and then 30 minutes after your session to cool down.\n\nAgility can be improved through stretching (20 minutes) and quick lunges and turns.\n\nAs far as your ball handling and shot making, PRACTICE PRACTICE PRACTICE.  Don't forget to stretch before and after to avoid injury.\n\nAlso, there was a study conducted between two sets of students- one was given an hour every day, for two weeks to practice free throws.  Another was told not to touch a basketball for two weeks.  Instead, they were instructed to "imagine" shooting from the line, and to focus on every possible detail.\n\nThe second group ended up having better increase in percentage of shots made.\n\nThat says a lot for thinking about your game- think about it when you're not on the court.  Think about your drills,  your routines, and your technique.\n\nMost of all, have patience.  Micheal Jordan didn't become a superstar overnight.
1099970
run lots of wind sprints\nrun suicides in the Gym\nrun steep stairs if available on a hill in your home town\nif there is a sand pit in your area run up the sand hills to get your legs alot stronger. if your old enough lift weights.anything you do to make yourself stronger will help out tremendously. good luck
920229
Run Run Run\n\nThat will build up your endurance which is a big part of basketball.
1027414
cardio will give you endurance...you wanna work on strength and maybe size.\n\nI run but I also do leg presses, sqats, hack squats, leg extensions, hammies, lunges, etc for more leg strength for biking. All help, and they also help my run.\n\nI do military, bench, incline, decline, seated row, standing row, cables, lats, delts, etc for upper body. Running does not develop the upper body...so you gotta do weights. I swim...the weights definitely help upper body...and the weights for upper body don't HURT the run...in fact, they may even help it a bit.\n\nI love these two sites for ideas when i am getting bored with whatever routine i am in:\nhttp://www.shapefit.com/training.html\n\nhttp://bodybuilding.com/\n\nThe first lets you focus on an area, and gives ideas how to hit that area.\nThe second site give full workout plans that are tailored for what YOU want to accomplish.\n\nBoth are pretty cool...
749604
to run farther and faster you first of all must stretch alot. THis will help you exponential to lengthen your stride. Stretch 3 times a day if possible. Also do a 6 day a week running program in which you do every other day of legnth and then speed. on endurance days you will do 3-6 (beginner) or 5-10 miles (advanced) at a nice easy pace. Do these days after a speed day. These are the days you are actually building the muscles and strength so dont cheat yourself here. On speed days do 800 meters and mile intervals. THese are the best speed workouts beucase they take endurance as well and speed. Do about 4 mile intervals as fast as possible taking a good break inbetween and 8 800 meters also fast with a good break. This is the formula to sucess!
250954
my coaches seem to like endurance drills. they are HOOOOORRRRIBLE but they take up some time and they really are helpful.\nThe one that seems to stick the most: Sprint from first cone 2 the second one (straight line) jog to the next cone (also straight line) Sprint up the hill, then sprint down  (obviously a little distance away) and at the bottom of the hill, do 10 pushups. from there run in for a grounder, throw it back, then sprint back to the first cone. Repeat for 10 minutes, but with younger kids you should adjust the pace and difficulty or the lenghth.\n\nFor drills try 6 on 6 offense defense, put the goalie in goal, have each defender pair up with an offender and start the ball with offense, like a mini scrimage because it starts out pretty close to the crease. its fun and it also teaches cutting skills. Relays are alot of fun too, and keeping one thing in focus, like one day, cradling and ground balls, and another day just throwing, a day of just conditioning etc.\ngood luck!
492217
do some circuit workouts that involves lots of running around and jumping up and down. also, jump rope is a very good stamina builder. jump at medium pace for 5 min, rest 2 min, then do another 5 min
35720
Run with the ball very often without looking at it and obtain really good endurance. Train side to side agility. Practice.
1035603
Make sure to wear a helmet and shoes.\n\nStart at a slow speed. You will pick up speed as you go. Pull up on the handle bars and at the same time do a strong pedal. Be careful not to pull over.  Make sure you are standing up. Any fat tire (mountain bike type) would do. The higher the handle bars the easier. Once up, try not to pedal too fast, just fast enough to keep the front end up. The more you practice, the further you can go. Try to compete against your friends.
1079637
Interval training is a good way to improve running times.  It's easiest to do speed play on a track, if you have access to one.  You can start with a simple one lap fast, one lap recovery.  And repeat.  Once you get the hang of that, try 2 laps fast, one lap recovery.  Then 3 laps fast, one recovery and finally 4 laps fast, one recovery.  Don't forget to warm up and cool down.\n\nIf you don't have access to a track, you can use some other measured flat course or a treadmill.  Another way you can do intervals is by time, like 1 minute fast, one recovery, etc.\n\nHill running is also kinda like speedwork in disguise.  Try to maintain your speed when running up a hill.  That will help you to run faster.\n\nRunner longer can also help you to run faster.  One long run per week would be good.  A good guideline to avoid injury is to increase your distance by 10% per week.  If you regularly run 5K, a long run up to 10 miles would be good.  Keep the pace slower on the long runs, but you will find that it will help your speed on shorter runs.
44934
You can expand your lung capacity via aerobic training (sprint repeats, interval training, hill workouts, fartlek, etc).\n\nIncrease your endurance by increasing the base mileage you run and your long run for the week.  If you put in an avaerage of 40 miles a week, with a 10 miler as your long run, then increase it to 41 miles with an 11 miler as your long run for the next week.  I've found that 10% or less increments in your long run work best, followed with a backing down of the mileage every 3rd week to allow for recovery (do only 30 miles that week, with a long run of only 8 miles).  Most importanyly, when you're trying to increase your endurance, listen to what your body is telling you, and don't overdo it.  If you do, you'll surely be off your feet longer than you'd want to if you hurt yourself.\n\nGood luck, and enjoy your runs!
742939
ok well do a few things\n1st do endurance runs (3 miles and more)\nWeight Room (dont forget arms as well as legs)\nField workout (suicides, slides, karaoke) Also for this do alotr of sprinintg then stopping. Build muscles in you groin and hipductors. also get strong calves\nFinally do 100, 200, 400, meter sprints. \nReally, any training (hard training) will make you faster but by doing this it will make you more efficient. Also stretch to lenghten your stride and make your leg thrust power strong (make you legs move faster called increasing turnover)
950738
To boost endurance and strength you should actually separate your work outs into different session.Long runs for endurance and sprints for strength.Long runs will obviously increse your endurance while sprints in intervals will boost strength by working fast twitch or white muscle fibers.Or you can use a plan like this all in one session.\n\n I've had the best luck with an intervalic aproach.Starting slow after a warm up and strtch,then a brief sprint in intervals.The logic behind this lies in the fuels used for both types of activity(aerobic and anaerobic) and the physiological (or biological) processes that take place.During aerobic activity your body mainly uses fat converted to glucose through either ketosis or gluconeogenisis.\nAnaerobic actvity mainly uses glycogen(stored carbohydrates) for fuel.This will eventually cause a lactic acid build up in the muscles.The slower pace after will help these acid levels disipate and the body buffer these acids to remake fuels like ATP(adenosine triphosphate) and glucose.The Krebs Cycle is involved to some degree here as well.\nYour nubers are pretty good right now.My suggestions would be the careful choice of your day before pre run carb up.Of course long chain carbs help most but the addition of fructose(fruit sugar) will be better for replacing and storing liver glycogen(long term glycogen storage).Fructose is four times moere effective in replacing liver glycogen than any other carbohydrate.\nOne supplement that seems to be of great interest in this particular forum is Beta Alanine.It has been shown in numerous studies to increase the buffering rate of lactic acids.\nI usually don't post links,but you can do a search for those key terms for more information.\nhttp://en.wikipedia.org/wiki/krebs_cycle...\nhttp://en.wikipedia.org/wiki/beta_alanin...\nDoing sprints in intervals will actually keep your body in thermogenisis for a much longer period of time once the work out is over(up to 15 hours) while you'll only burn fat during a long run for about the time you remain in the target heart range.
257031
In training, try adding weights to your body when u run, ie. buy weight wrist and wrap around ur 4 limbs. Also, dun wear "aero dynamics" clothings when training. Try to achieve 12.2secs under these additional load and resistance.