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How to gain quickness for basketball
Improve your first step quickness for Basketball
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In basketball, first-step quickness is vital to success on the court. Optimizing your first step will allow you to create separation and help you make transition plays more effectively. There are a variety of ways to develop first-step quickness.
RELATED: 5 Drills to Improve Your Lateral Quickness for Basketball
In this article, we will focus on three variables that can enhance a basketball player’s quickness. Mechanical drills such as the Acceleration Wall Drill help to reinforce posture. Plyometrics develop explosiveness, quickness and assist with injury prevention. Reaction drills improve speed and coordination.
Acceleration Wall Drill
This drill helps put the body in an optimal position for leg action and body posture. It helps a player develop motor skills that transfer into great technique specific to sprinting.
Benefits: Trains the movement pattern of acceleration.
Sets/Reps: 1×3
Directions:
Standing with your back against a wall, take one step forward, then turn around and place your arms on the wall.
Lift your left or right knee to hip-height.
Keep your toes up and parallel to your thigh.
Rapidly switch legs and hold position for 2-3 seconds.
Repeat for specified reps.
Coachingpoints:
Keep your arms in line with your shoulders.
Each rep will have you exchanging legs for a specified number of reps (i.e., single exchange will switch legs one time; a double exchange will rapidly switch legs two times, etc.)
RELATED: How to Improve Your Basketball Quickness in 5 Minutes
Broad Jump
Plyometrics improve explosiveness for vertical jumping and first-step quickness. It allows basketball players to produce maximal force quickly. Broad Jumps can help a basketball player express a higher amount of force horizontally, basically allowing him or her to move quicker going forward.
Benefits: The Broad Jump is a great foundational drill to enhance explosiveness.
Sets/Reps: 2×5 jumps
Directions:
Start in an athletic position with a wide base, knees slightly bent, arms slightly bent at the side in a ready position.
Explode forward as far as possible by cycling your legs underneath your hips.
Land as softly as possible with your hips higher than your knees.
Repeat for specified amount of jumps.
Coaching points:
As you jump, move your arms forward to develop momentum.
Cycle your legs underneath your hips to cover more ground.
Absorb the ground by doing your best to land softly.
RELATED: Speed Drills for Basketball: Get Faster On Court in 3 Weeks
Ball Drop Reaction Drills
Reaction drills are seldom used in training but are essential to success. The ability to react to constant changes on the court makes for versatility. A well-rounded player will not only be able to achieve success, but play at the highest level. The Ball Drop Drill is a great drill to enhance reaction in basketball.
Benefits: Quickness and coordination
Sets/Duration: 2×30 seconds each side
Directions:
Have a partner stand about a foot and a half away with two tennis balls held at his sides.
Once your partner drops the tennis ball, sprint and catch it.
Sprint to the side that the partner drops the ball.
Coaching points:
Once your partner drops the ball, sprint and catch it so the ball doesn’t bounce twice.
Return ball to partner and repeat.
This drill can also be done while dribbling a basketball as a progression.
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In basketball, first-step quickness is vital to success on the court. Optimizing your first step will allow you to create separation and help you make transition plays more effectively. There are a variety of ways to develop first-step quickness.
RELATED: 5 Drills to Improve Your Lateral Quickness for Basketball
In this article, we will focus on three variables that can enhance a basketball player’s quickness. Mechanical drills such as the Acceleration Wall Drill help to reinforce posture. Plyometrics develop explosiveness, quickness and assist with injury prevention. Reaction drills improve speed and coordination.
Acceleration Wall Drill
This drill helps put the body in an optimal position for leg action and body posture. It helps a player develop motor skills that transfer into great technique specific to sprinting.
Benefits: Trains the movement pattern of acceleration.
Sets/Reps: 1×3
Directions:
Standing with your back against a wall, take one step forward, then turn around and place your arms on the wall.
Lift your left or right knee to hip-height.
Keep your toes up and parallel to your thigh.
Rapidly switch legs and hold position for 2-3 seconds.
Repeat for specified reps.
Coachingpoints:
Keep your arms in line with your shoulders.
Each rep will have you exchanging legs for a specified number of reps (i.e., single exchange will switch legs one time; a double exchange will rapidly switch legs two times, etc.)
RELATED: How to Improve Your Basketball Quickness in 5 Minutes
Broad Jump
Plyometrics improve explosiveness for vertical jumping and first-step quickness. It allows basketball players to produce maximal force quickly. Broad Jumps can help a basketball player express a higher amount of force horizontally, basically allowing him or her to move quicker going forward.
Benefits: The Broad Jump is a great foundational drill to enhance explosiveness.
Sets/Reps: 2×5 jumps
Directions:
Start in an athletic position with a wide base, knees slightly bent, arms slightly bent at the side in a ready position.
Explode forward as far as possible by cycling your legs underneath your hips.
Land as softly as possible with your hips higher than your knees.
Repeat for specified amount of jumps.
Coaching points:
As you jump, move your arms forward to develop momentum.
Cycle your legs underneath your hips to cover more ground.
Absorb the ground by doing your best to land softly.
RELATED: Speed Drills for Basketball: Get Faster On Court in 3 Weeks
Ball Drop Reaction Drills
Reaction drills are seldom used in training but are essential to success. The ability to react to constant changes on the court makes for versatility. A well-rounded player will not only be able to achieve success, but play at the highest level. The Ball Drop Drill is a great drill to enhance reaction in basketball.
Benefits: Quickness and coordination
Sets/Duration: 2×30 seconds each side
Directions:
Have a partner stand about a foot and a half away with two tennis balls held at his sides.
Once your partner drops the tennis ball, sprint and catch it.
Sprint to the side that the partner drops the ball.
Coaching points:
Once your partner drops the ball, sprint and catch it so the ball doesn’t bounce twice.
Return ball to partner and repeat.
This drill can also be done while dribbling a basketball as a progression.
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Basketball Quickness and Speed Drills
Basketball Quickness and Speed Drills
These basketball quickness and speed drills have something for every age and level of competition. So whether you are looking to learn the basic techniques of running or trying to improve your footwork and explosiveness, there are basketball workouts for you. Our goal is to provide you with the exact training that you need as a basketball player or coach.
Every one of these basketball quickness and speed drills are in high-quality video and text format. The reason for both types of information is to speed up the learning and skill development process. Each basketball training video is instructed by a professional trainer and is instructed by a high-level player.
So if you are a basketball player trying to train on your own, you will be able to watch the training video and then do the drill yourself. If you are a basketball coach looking to teach their players how to be faster or quicker, you can watch the videos and then teach your players how to do the different basketball drills and then instruct them as they do the drill.
There are some excellent training tools out there that will help you execute some of these different drills. Make sure that you check out our list of the best basketball training equipment to find the tools you need.
Basketball Quickness and Speed Drills for Coaches
Quickness and speed translate into the game of basketball more than it does for most sports, and having your basketball team maximize their ability to be fast can add a lot of value. On defense, if your team can be quicker, it will help prevent the other team from getting the ball in the paint, and on offense, the faster your team can get up the floor, the more chances they will get at easy baskets. The only way that your basketball team is going to be able to play faster, though, is for you to take time to help your players learn how to be quicker/faster in your basketball workouts and practice.
Basketball Quickness and Speed Drills for Players
Basketball is becoming a game that revolves around athleticism, and if you cannot keep up with the players you are going against, it will be difficult to get on the floor. That is why you need to dedicate time and add these basketball speed and quickness drills to your basketball training plan. You don’t have to spend hours on it each week, but you need to spend some time working on it regularly. Use these basketball workouts to help maximize your quickness and speed.
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Most Recent
These basketball quickness and speed drills have something for every age and level of competition. So whether you are looking to learn the basic techniques of running or trying to improve your footwork and explosiveness, there are basketball workouts for you. Our goal is to provide you with the exact training that you need as a basketball player or coach.
Every one of these basketball quickness and speed drills are in high-quality video and text format. The reason for both types of information is to speed up the learning and skill development process. Each basketball training video is instructed by a professional trainer and is instructed by a high-level player.
So if you are a basketball player trying to train on your own, you will be able to watch the training video and then do the drill yourself. If you are a basketball coach looking to teach their players how to be faster or quicker, you can watch the videos and then teach your players how to do the different basketball drills and then instruct them as they do the drill.
There are some excellent training tools out there that will help you execute some of these different drills. Make sure that you check out our list of the best basketball training equipment to find the tools you need.
Basketball Quickness and Speed Drills for Coaches
Quickness and speed translate into the game of basketball more than it does for most sports, and having your basketball team maximize their ability to be fast can add a lot of value. On defense, if your team can be quicker, it will help prevent the other team from getting the ball in the paint, and on offense, the faster your team can get up the floor, the more chances they will get at easy baskets. The only way that your basketball team is going to be able to play faster, though, is for you to take time to help your players learn how to be quicker/faster in your basketball workouts and practice.
Basketball Quickness and Speed Drills for Players
Basketball is becoming a game that revolves around athleticism, and if you cannot keep up with the players you are going against, it will be difficult to get on the floor. That is why you need to dedicate time and add these basketball speed and quickness drills to your basketball training plan. You don’t have to spend hours on it each week, but you need to spend some time working on it regularly. Use these basketball workouts to help maximize your quickness and speed.
Standing Broad Jumps to Sprint Basketball Drill
As a basketball player, sometimes you will need to go from a dead stop to a sprint, or if you jump for a rebound
Standing Broad Jumps to Lateral Sprint Basketball Drill
In a basketball game, you need to be able to change direction quickly, and having the proper footwork will help you be more efficient,
Man in the Middle Basketball Drill
In basketball, you are not always sure what way you are going to have to move, and you need to be able to react
Follow the Leader Basketball Drill
When you are in man to man on-ball defense, you must be able to slide laterally and cut off the defender in front of
Ladder Cone Basketball Drill
In a game, you may need to go from a sprint to a lateral slide to a backpedal, etc. Your body needs to be
Box Cone Basketball Drill
Changing directions quickly is part of the game of basketball. On defense, you may go in all four directions within a matter of seconds. This
Zig Zag Cone Basketball Drill
Being able to plant and change directions quickly is used so often during the course of a basketball game. Whether you are making a
W Change Direction Basketball Drill
This is a great basketball speed and agility workout for working on change of direction. As a basketball player, you want to be able
T Change Direction Basketball Drill
This basketball workout is good because it incorporates a few different things for the player to work on simultaneously. The things that it will
Rolling Starts Speed Training Drill
The goal of rolling starts is to teach you how to sprint effectively. When sprinting, too many players take a step back before they
Partner Chase Basketball Drill
The partner chase workout is going to work on your quick start and your Drive Phase. Having two players compete against each other makes
Mountain Climber Start Drill (Variation)
When your team gets a rebound, you want to be able to immediately turn and get out and run (if your team fast breaks).
Mountain Climber Start Speed Training Drill
This basketball workout is just another way to help improve your starting speed. Just as a sprinter starts down in the blocks, mountain climbers
Mirror Change Direction Speed Training Drill
The mirror change direction drill is a great basketball speed and agility drill because it works on change of direction quickness and going against
Mat Dive Speed Training Drill
This basketball speed and agility drill will work on a player’s first-step quickness and getting off to a good start in their sprinting motion.
L (Corner) Drill
When you closeout on defense, you need to get low, break down, and be ready to move laterally in either direction. This basketball workout
Foot Crossover Change Direction Drill
The foot crossover change direction drill is a great basketball quickness and speed drill for getting lots of reps at the crossover step. When
Cones Change Direction Drill
The cones change direction drill is a great basketball quickness and speed drill for developing a quick change of direction movements. In a live
Cone Sprints Partner Racing Drill
Cone sprints partner racing allows you to work on your speed/quickness and your change of direction quickness. By using the cones, you have a
Cone Sprints Drill
This basketball workout allows the player to work on their ability to quickly get into full speed, breakdown to stop, and then get into
Breaking Down the NBA Pro Agility Drill
This basketball workout will break down the NBA pro agility drill or shuttle drill, as some would call it. If you don’t already know,
Ball Drop Reaction Drill
This is a great basketball workout for developing a player’s reflexes and reaction time. In a game, there are what we call “50/50 balls,”
Back Peddle to Sprint Drill
Basketball is a change of direction game, and it is also a slow to fast game. Being able to change directions quickly can make
The Techniques of Running – Drive Phase Drill
The drive phase drill has to deal with your first-step quickness and being able to get into sprint speed as quickly as you can.
The Techniques of Running – First Step Drill
As a basketball player, it is essential to have a quick first step. Throughout the course of a game, you will be going from
The Techniques of Running – Arm Movement Drill
This basketball speed and quickness drill is very basic, but when you start to break motions down as a runner, you want to be
Wall Explosions Drill
The wall explosions drill is about teaching the player how to start quickly and efficiently. In a game, you may go from a complete
5 Yard Forward Backward Runs Drill
The 5 Yard Forward Backward Runs basketball workout is great for improving quickness and specifically COD (Change Of Direction) quickness and agility. Being able
5 Yard Cone Crossover Steps Drill
The 5-yard cone crossover steps drill is one of the best basketball workouts for teaching lateral quickness and direction change. In basketball, lateral quickness
5 Yard Cone Side Shuffle Drill
The 5 Yard Cone Side Shuffle exercise is one of the best basketball workouts for teaching lateral quickness. The below basketball training video, along
2 Step Back Cone Drill
Change of direction quickness is important in any sport, but especially in basketball. The two step back cone drill is a great basketball workout
Kneeling Stops Drill
In basketball, being able to breakdown and stop is almost as important as being able to start quickly. If you think about it, the
Backpedaling Reach Backs Drill
The Backpedaling Reach Backs basketball workout is a great way to teach reverse foot speed and reverse speed and power. In a game, you
The 2 Step 1 Step (Shuffle Step and Crossover Step) is a more advanced variation of the Lateral Shuffle Hop and the Cross Over
Crossover Steps Drill Full Court
The Crossover Steps drill is designed to teach players how to develop their lateral running speed and proper lateral running form. This basketball workout
Side Shuffle Drill
The Side Shuffle is a great basketball workout for teaching lateral speed and quick feet. This exercise builds on the 1 Step and 2
2 Step Backs Drill
The 2 Step Backs drill is a great basketball agility exercise for working on change of direction. The more efficient you are with your
Reverse Hop Backs Drill
Reverse Hop Backs are an excellent basketball workout for improving functional basketball agility and overall coordination. You have to train your body and muscles
Lateral Cone Steps Drill
This basketball workout is an excellent way to improve a basketball player’s quickness, agility, footwork, and speed up the lateral change of direction. As
Crossover Steps Drill
This basketball workout can be used to develop the player’s lateral speed and quickness. Lateral speed is a key component of any basketball player’s
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Standing Broad Jumps to Sprint Basketball Drill
As a basketball player, sometimes you will need to go from a dead stop to a sprint, or if you jump for a rebound
Standing Broad Jumps to Lateral Sprint Basketball Drill
In a basketball game, you need to be able to change direction quickly, and having the proper footwork will help you be more efficient,
Man in the Middle Basketball Drill
In basketball, you are not always sure what way you are going to have to move, and you need to be able to react
Follow the Leader Basketball Drill
When you are in man to man on-ball defense, you must be able to slide laterally and cut off the defender in front of
Ladder Cone Basketball Drill
In a game, you may need to go from a sprint to a lateral slide to a backpedal, etc. Your body needs to be
Box Cone Basketball Drill
Changing directions quickly is part of the game of basketball. On defense, you may go in all four directions within a matter of seconds. This
Zig Zag Cone Basketball Drill
Being able to plant and change directions quickly is used so often during the course of a basketball game. Whether you are making a
W Change Direction Basketball Drill
This is a great basketball speed and agility workout for working on change of direction. As a basketball player, you want to be able
T Change Direction Basketball Drill
This basketball workout is good because it incorporates a few different things for the player to work on simultaneously. The things that it will
Rolling Starts Speed Training Drill
The goal of rolling starts is to teach you how to sprint effectively. When sprinting, too many players take a step back before they
Partner Chase Basketball Drill
The partner chase workout is going to work on your quick start and your Drive Phase. Having two players compete against each other makes
Mountain Climber Start Drill (Variation)
When your team gets a rebound, you want to be able to immediately turn and get out and run (if your team fast breaks).
Mountain Climber Start Speed Training Drill
This basketball workout is just another way to help improve your starting speed. Just as a sprinter starts down in the blocks, mountain climbers
Mirror Change Direction Speed Training Drill
The mirror change direction drill is a great basketball speed and agility drill because it works on change of direction quickness and going against
Mat Dive Speed Training Drill
This basketball speed and agility drill will work on a player’s first-step quickness and getting off to a good start in their sprinting motion.
L (Corner) Drill
When you closeout on defense, you need to get low, break down, and be ready to move laterally in either direction. This basketball workout
Foot Crossover Change Direction Drill
The foot crossover change direction drill is a great basketball quickness and speed drill for getting lots of reps at the crossover step. When
Cones Change Direction Drill
The cones change direction drill is a great basketball quickness and speed drill for developing a quick change of direction movements. In a live
Cone Sprints Partner Racing Drill
Cone sprints partner racing allows you to work on your speed/quickness and your change of direction quickness. By using the cones, you have a
Cone Sprints Drill
This basketball workout allows the player to work on their ability to quickly get into full speed, breakdown to stop, and then get into
Breaking Down the NBA Pro Agility Drill
This basketball workout will break down the NBA pro agility drill or shuttle drill, as some would call it. If you don’t already know,
Ball Drop Reaction Drill
This is a great basketball workout for developing a player’s reflexes and reaction time. In a game, there are what we call “50/50 balls,”
Back Peddle to Sprint Drill
Basketball is a change of direction game, and it is also a slow to fast game. Being able to change directions quickly can make
The Techniques of Running – Drive Phase Drill
The drive phase drill has to deal with your first-step quickness and being able to get into sprint speed as quickly as you can.
The Techniques of Running – First Step Drill
As a basketball player, it is essential to have a quick first step. Throughout the course of a game, you will be going from
The Techniques of Running – Arm Movement Drill
This basketball speed and quickness drill is very basic, but when you start to break motions down as a runner, you want to be
Wall Explosions Drill
The wall explosions drill is about teaching the player how to start quickly and efficiently. In a game, you may go from a complete
5 Yard Forward Backward Runs Drill
The 5 Yard Forward Backward Runs basketball workout is great for improving quickness and specifically COD (Change Of Direction) quickness and agility. Being able
5 Yard Cone Crossover Steps Drill
The 5-yard cone crossover steps drill is one of the best basketball workouts for teaching lateral quickness and direction change. In basketball, lateral quickness
5 Yard Cone Side Shuffle Drill
The 5 Yard Cone Side Shuffle exercise is one of the best basketball workouts for teaching lateral quickness. The below basketball training video, along
2 Step Back Cone Drill
Change of direction quickness is important in any sport, but especially in basketball. The two step back cone drill is a great basketball workout
Kneeling Stops Drill
In basketball, being able to breakdown and stop is almost as important as being able to start quickly. If you think about it, the
Backpedaling Reach Backs Drill
The Backpedaling Reach Backs basketball workout is a great way to teach reverse foot speed and reverse speed and power. In a game, you
The 2 Step 1 Step (Shuffle Step and Crossover Step) is a more advanced variation of the Lateral Shuffle Hop and the Cross Over
Crossover Steps Drill Full Court
The Crossover Steps drill is designed to teach players how to develop their lateral running speed and proper lateral running form. This basketball workout
Side Shuffle Drill
The Side Shuffle is a great basketball workout for teaching lateral speed and quick feet. This exercise builds on the 1 Step and 2
2 Step Backs Drill
The 2 Step Backs drill is a great basketball agility exercise for working on change of direction. The more efficient you are with your
Reverse Hop Backs Drill
Reverse Hop Backs are an excellent basketball workout for improving functional basketball agility and overall coordination. You have to train your body and muscles
Lateral Cone Steps Drill
This basketball workout is an excellent way to improve a basketball player’s quickness, agility, footwork, and speed up the lateral change of direction. As
Crossover Steps Drill
This basketball workout can be used to develop the player’s lateral speed and quickness. Lateral speed is a key component of any basketball player’s
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Exercises, means, methods for developing the speed of basketball players
Basketball lessons » Playing skills
Author: Maxim Gordienko
Hello, dear visitors of the site " Basketball Lessons ". We continue the topic of training and developing game skills with an article devoted to such an athlete parameter as speed.
Quickness is the player's ability to perform his actions in the shortest amount of time. The development of speed should be constantly paid attention to in training. Such training is especially necessary for tall and super tall players, since natural giants usually get little speed. It is known that weight training increases the speed of movement, develops muscle strength, improves coordination, which is important primarily for centers. It is advisable to combine special exercises and work on speed and technique in conditions close to the game, since constant game time trouble requires hard work, quick thinking and quick movements.
Development of speed among basketball players
In practice of working with basketball players of the national team, it has been proven that exercises with a barbell or kettlebell weighing 15-20% of the player's own weight develop motor speed. It is only necessary to ensure that during exercises with such weights the speed of movement does not decrease. Working with weights of 70-80% of the player's own weight contributes to the development of explosive strength and starting speed. However, it must be remembered that isometric exercises, which are mainly used to strengthen ligaments, are contraindicated for the development of speed: the muscles lose their elasticity, their contractions slow down. This method of developing speed skills includes work in the hall with balls and training in the stadium.
One or two legged squat jumps with the weights mentioned above.
Quick steps forward, backward, left, right with a weight of 25-30 kg - from 30 s to 1 min (2-3 steps each).
Quick steps without weights forward, backward, left, right, touching the ground with the hand at each change of direction - 1 min (2-3 steps each).
Same steps with touching the ground with one hand and dribbling with the other.
High starts at a distance of 5-10 m on time signal - in pairs, triples of players matched by weight, height, speed. Performed facing forward, then back forward.
Low starts at a distance of 5-10 m. Performed in the same way as in exercise. 5, but with dribbling.
Starts face or back forward at a distance of 5-10 m. The ball is at a distance of 3 m from the start. The player must take the ball and drive it forward. Can be done in pairs or triplets. The exercise is useful for developing starting speed.
The same as the previous one, at a distance of 50-100 m - for the development of motor speed. Runs on time.
Running 30-40m with high hips, turning into acceleration for the same distance. The same exercise can be performed with one or two balls dribbling.
Running with a shin touching the buttocks for 30-40 m with the transition to acceleration for the same distance.
Running with jumps alternately on the left and right foot for 30-40 m with the transition to acceleration for the same distance, with and without dribbling the ball.
Jumps on two legs forward (legs together) for a distance of 30-40 m with the transition to acceleration (running) for the same distance. This drill can be done with one or two balls dribbling.
Running with straight legs thrown forward (without bending the knees) up to 50 m with the transition to acceleration for the same distance. Can be done with one or two balls.
Snatch 15-40-60 m with rotation of the ball around the body, neck.
Fast run from a high start with the transfer of the ball from hand to hand. It is held as a competition of two or three players against the clock. Distance - up to 50 m.
The same as in the previous one, with imitation of deceptive movements.
Passing the ball in pairs during a speed run. One player runs forward, the other runs backwards.
Forward facing speed run of two players holding one ball with arms outstretched towards each other.
Speed run with side steps of two players facing each other, holding two balls on outstretched arms. Distance - up to 50m.
Fast running of the center player backwards with the transfer of 3-4 balls to him by the players who move facing him, being at a distance of 4-5 m. Distance - up to 100 m.
Fastest ascent and descent of stairs, taking into account the frequency of movements. It is held as a competition of two or three players for a time - from 20 to 40 s.
Speed run with turns (pivots) with one or two balls in a competition of two players. Distance - from 30 to 50m.
Same as above, but with dribbling and shooting, in pairs and teams.
100m track and field team dribbling relay. Players must pass the ball from hand to hand after 100m acceleration. Teams can be 5-10 people.
High-speed passes of the ball by three players in three passes with the ball thrown into the ring 5-7 times in a row.
High-speed dribbling from the front to the foul line, returning to the backboard with throwing the ball into the ring. Then dribbling to the center and back, to the opposite penalty area and back. It is played as a competition between two players.
Same as above, but dribbling with two balls.
By the way, these speed and speed training methods are taken from A. Gomelsky's book on the development and training of basketball players. But let's continue.
Very little attention is paid to the development of hand movement speed in our basketball, although a lot depends on the correct, fast hand work in the game. Strong, tenacious hands often help to win the fight for the rebound of the ball from the backboard, the fight on the floor. It is necessary to train the strength and tenacity of the hands and fingers constantly. For this purpose, exercises with tennis balls, an expander, push-ups from the floor on the fingers, hangings and pull-ups on a rope are best suited.
Exercises for the development of quickness (speed) of hands
Dribbling of one or two balls.
Timed passes of two or three balls against the wall - 30-40 s.
Hitting or catching two or three tennis balls, standing with your back to the wall at a distance of 2-3 m.
Passes against the wall with the right hand while dribbling with the left hand.
Juggling with two or three tennis balls with one and two hands.
Two players, lying on their stomachs at a distance of 2-3 m from each other, pass one-two-three balls for a time of 30-40 seconds. It is held as a competition between pairs for the number of passes.
Same as above, but seated.
Keeping three. balls for time - 30 s.
Dribbling against the wall on outstretched arms with two balls for a while - 30-40 s. It is held as a competition for the number of ball strokes.
Beating, catching and passing five-six-seven balls at a high pace for time - up to 30 s.
Well, the article about techniques and exercises has come to an end, the purpose of which is to develop speed of both legs and arms of a basketball player. After all, we all understand how important speed is in modern basketball - so we take note of the article. Good luck with your training and see you soon on the pages of this site!
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Exercises for the development of speed of movements
Hello, dear visitors of the site " basketball-training.org.ua "! In today's article we will talk about such an important aspect of basketball training as development of speed . Basketball is a very dynamic game, and basketball players (especially those playing in positions 1-3) have to move a lot, and often at a jerky pace. Jerks, stops, sharp and sudden changes in direction - all this requires good physical fitness and explosive speed.
The exercises that you will learn in this material will improve the speed of movement around the court, the speed and coordination of movements, and most importantly, will allow you to change direction with minimal delays. Let's start a story about the means and methods of developing speed in basketball players.
Training and development of speed
Let's start with the fact that during the game of basketball, the player has to perform jerks and accelerations over short distances (5,10,20 meters), because the court itself will no longer allow it. So great results in the 100m do not always lead to the same success when trying to run into a fast break. Much more important will be the ability to quickly "switch" between running forward and backward, left and right.
Combining agility training with classic speed training will have a huge impact on your playing ability. As a result, you will not only be able to cover the distance from one ring to another much faster, but will also be able to direct the remaining energy to perform other specific basketball elements, such as jump , feint or throw . But let's get straight to the exercises.
Speed Exercise #1: Super Shuttle
Starting position - on the end line under the ring
Start moving to point "A" in a protective stance
U-turn and fast dash from A to B, focusing on minimizing turnaround time
From point "B" with an added step in a protective stance we move to the starting position
We jump up and touch the shield (well, or the ring).
Back in defensive stance move to C
Turn and dash from "C" to "D"
With an added step in a protective stance, we return to the starting position
Jump out and touch the shield or ring
Super Shuttle
The exercise is performed 6-8 times with a 60-90 second break in between. If you are a coach, or just do this exercise with friends, then I suggest a little increase in motivation to do it. As soon as the first player reaches point "A", the second one starts moving. A large number of players can be divided into 2 groups, placed on 2 rings and have a small competition.
Speed Exercise #2: Zigzag
Place 4 markers (it can be absolutely anything: chips, balls, stones, etc.) on the same line at a distance of about 3 meters from each other
Now stand in the middle between the first and second cone, measure 3 meters to the side and put another marker (total you will need to put 3 more markers).
Dash to the first marker - then in defensive stance move to the left - when you get to the marker - side step in defensive stance to the right
After the last marker we perform a short dash (3-5 meters)
Zigzag (wave)
Exercise is performed 6-8 times , a break is the time until you reach the start.
Speed Drill #3: Shuttle with Ball Pass
So, we start the movement from the front line (START). The ring is on your left.
Dash to point "A" and receive a pass from the coach (partner)
Immediately return the pass, turn around and dash to the end line "B"
At point "B" jump out and touch the shield, net or ring
After landing, we run out to the perimeter again, get a pass and return it back
Again dash to the ring, jump, return to the coach, get a pass and now do not give it back
Turn around and do a quick dribble to the basket and finish with a lay-up or dunk.
Shuttle and pass
The exercise is repeated 4-6 times, with a short break (60-90 seconds), or almost without a break - if you are a very tough player! It is better to give the pass from the three-point line, and, as can be seen from the figure, you need to receive it in the area of \u200b\u200bthe line for the free throw.
Speed Exercise #4: Square
To begin your workout, mark out a 6 x 6 meter square (original suggested 6 x 6 yards, which is approximately 5.5 meters). Put some kind of marker in the middle of the square - this will be the starting position
Each of the vertices of the square needs to come up with a name (1,2,3,4 or A, B, C, D). Coach or your partner names the top of the square at random
As soon as the vertex is named, the player makes a dash to it, and the same dash to the starting position, i.e. to the center of square
As soon as the player reaches the center, the coach (partner) names the next peak
It allows basketball players to produce maximal force quickly. Broad Jumps can help a basketball player express a higher amount of force horizontally, basically allowing him or her to move quicker going forward.
The ability to react to constant changes on the court makes for versatility. A well-rounded player will not only be able to achieve success, but play at the highest level. The Ball Drop Drill is a great drill to enhance reaction in basketball.
Optimizing your first step will allow you to create separation and help you make transition plays more effectively. There are a variety of ways to develop first-step quickness.
The Ball Drop Drill is a great drill to enhance reaction in basketball.
So whether you are looking to learn the basic techniques of running or trying to improve your footwork and explosiveness, there are basketball workouts for you. Our goal is to provide you with the exact training that you need as a basketball player or coach.
Make sure that you check out our list of the best basketball training equipment to find the tools you need.
That is why you need to dedicate time and add these basketball speed and quickness drills to your basketball training plan. You don’t have to spend hours on it each week, but you need to spend some time working on it regularly. Use these basketball workouts to help maximize your quickness and speed.
The only way that your basketball team is going to be able to play faster, though, is for you to take time to help your players learn how to be quicker/faster in your basketball workouts and practice.
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Your body needs to be
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The more efficient you are with your
In this guide, we will
We continue the topic of training and developing game skills with an article devoted to such an athlete parameter as speed. 
It is only necessary to ensure that during exercises with such weights the speed of movement does not decrease. Working with weights of 70-80% of the player's own weight contributes to the development of explosive strength and starting speed. However, it must be remembered that isometric exercises, which are mainly used to strengthen ligaments, are contraindicated for the development of speed: the muscles lose their elasticity, their contractions slow down. This method of developing speed skills includes work in the hall with balls and training in the stadium. 
Distance - up to 50m. 
Then dribbling to the center and back, to the opposite penalty area and back. It is played as a competition between two players. 
After all, we all understand how important speed is in modern basketball - so we take note of the article. Good luck with your training and see you soon on the pages of this site! 
Let's start a story about the means and methods of developing speed in basketball players. 
