IIRC, the basketball throw is the part of the physical fitness test a person takes when applying to the Naval Academy. It may be used somewhere else, but as far as I'm concerned...
Anyways, what I'd do to work out...was pretty much already said. Start by running every other day. Go one mile for a couple of days, then two, then three...don't raise your mileage until you can consider what you're doing currently as "too easy". You'll be surprised how easy it is to run long distance...if you
consistently practice!
True story, when I was a senior in high school, and got on a "preparing for military PT" high, I would run all the time...until I'd wake up with sore legs. Then I wouldn't run for a day (quite understandable, as you should let your legs rest)...but I would keep from running many days after that. And guess what...if you don't run...you lose it! Try running 3 miles at a good pace, then completely stopping for just a week, then running the same pace again...hard, huh? The same principle applies to pull-ups, pushups, situps, etc...basically any action in life that requires practice.
But I digress. Once you get your long distance endurance down, start changing it up, like randomly sprinting a good length during a run. It's impossible to
not improve if you are consistent and flexible in your running regime.
Anyways, that just covers running. Don't forget to do some runs with stops in-between for some quick sets of push ups and crunches...possibly even pull ups if there are some bars available! Don't go searching the internet for some workout plan...getting out of the house and running some distance is a good start, the rest will come as you go...in my experience, anyway.
...What a long post! Sorry! But what else...be sure to stay hydrated, as in having a water bottle with you wherever you go. Do not drink soda, ever. It's not worth it. Eat healthy, and try to avoid fast food. The better you treat your body, the better it'll perform for you. Cliche, I know...
Finally...take advantage of this summer weather! I live in Florida, so it's nice and humid as well as hot. Run during the hot daytime (Don't overexert yourself, though, can't stress this enough), so your body will be well conditioned and will have no problems with running at 0500-0600 in the morning...that's when our battalion PTs, anyway.
So yeah, that's my two cents...I'll probably post more later, haha.