To go to the gym, you can start with bench press. Bench press is the basis to ensure that your upper limbs can fight. For NBA players, bench press is a basic course. After that, you can practice your wrists with barbells and your shoulders with dumbbells (you can ask the "slick people" in the gym for specific actions, they are very experienced). These two trainings are the basis of improving shooting, because the jump shot mainly depends on the bowl and shoulders, so it is necessary to practice more.

Then practice leg strength. If you like bouncing, you can stretch your legs. If you like to play bocce, you can do weight-bearing squats to strengthen the grip of the footwall.

Now let's talk about playing ball. Practice shooting, mainly to learn more about the skills of those shooting experts. The movements can be unique, but the skills must be brainstormed. If you search for "ray allen" from Baidu video, you should be able to find a video in which he teaches shooting skills. Among them, he said that he would foul and make free throws when he was in a bad mood. I practiced free throws for a holiday, and as a result, my shooting percentage increased greatly.

Dribble, this is slow kung fu, you must practice more. You can try dribbling with both hands, so that the rhythm of dribbling with both hands is similar, so that when your left hand dribbles behind your right hand or under your crotch, it is not so easy to get rid of it. You can also search for Gannon Baker's dribbling skills teaching from Baidu. If you practice like him, you will certainly make progress. As for the degree of improvement, it depends on your sweat.

Basketball is not a crash. Instead of playing one day a week, it is better to practice for half an hour every day.

I hope what I said can help you.