How to get a faster first step basketball

3 Keys for Developing a Fast First Step in Basketball

“He has a quick first step!”

You hear it all the time from coaches who’ve just watched their defense get burnt to a crisp. Having an unstoppable first step in your arsenal will make it really hard for defenders to guard you. But as valuable as a lightning-quick first step can be, few players have one. Through my experience, there are a few common issues that often prevent players from having a fast, aggressive first step. After fixing these issues and making some changes to your training, the ability to explode with your first step levels up. Let’s break down each of these keys.

1. Clean-Up Pronation for a More Efficient First Step

When being ready to explode with that first step, a stable base is a must. To generate as much power as possible, you have to be able to push off the balls of your feet. Too often do I see a player making moves where one of their ankles gets pronated (falls inside). Along with the ankle, the knee will likely collapse inward, as well. This puts greater pressure on the knee ligaments and also leaves the player in an unstable, un-explosive position. As a player, you have to keep in mind that this position makes it extremely hard to push off that pronated foot to explode forward.

In the following graphic, note the difference between the “A” positions and the “B” positions:

The A positions see the foot planted in a stable position, minimizing injury risk and allowing the player to use his whole leg to push off the court. The B positions see the ankle fall inward, creating a less stable position where your weight is inefficiently distributed and your risk of injury is increased.

Adding drills with or without the ball where you focus first and foremost on the starting position and the way you push off is a good start to improve the efficiency of your first step.

2. React Fast

After you mastered the skill of executing an efficient first step without any outside distraction, it’s time to add a reaction component to make the skill more game-specific.

Below are some examples I use with Aaron Jackson, former Euroleague champion and now current CBA player, of how you can incorporate reaction into the drills to make them more game-like. Besides reaction, you can also see the focus on a fast, efficient push-off:

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A post shared by Basi Prokofyev (@basi.pro)

In the second part of the video, you can see how Aaron’s ankle turns inward. However, he was able to keep the knee lined up and prevent it from collapsing in. This is what allowed him to still execute a powerful push-off.

3. Create Separation with the Off Hand

After utilizing an efficient push-off with the correct timing, you’ll likely have created some separation. One key to enhancing this separation is by using your off hand to protect the ball and ward off the defender. By off hand, I mean the hand you’re not using to dribble the ball. When blowing by a defender, your off hand has two jobs:

• Protect the ball.
• Create momentum by pushing off the defender’s body to get an extra 5-10 inches of separation.

For a young basketball player, working on simple tennis ball catches with the off hand while dribbling the ball with their other hand can be a good start for improving hand-eye coordination and understanding how to use the off hand. The next step is to add a defensive presence, passive or active, depending on the player’s level of ball control. This will help a player understand how and when the off hand should be used. While tennis ball drills improve off-hand quickness and coordination, adding a defensive presence improves a real game skill.

This video shows the combination of a powerful push-off, a smart defensive read and reaction, and effective work by the off hand:

The key to improving your basketball game is to learn simple skills before training them in game-like situations. Follow these three keys and you’ll soon find your first step is faster than ever.

Photo Credit: vm/iStock

READ MORE:

• 5 Drills to Improve Your Lateral Quickness for Basketball
• 4 Basketball Quickness Drills to Help You Get Faster and More Explosive
• 5 Tips for Better Basketball Ball Control

Share This Story!

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“He has a quick first step!”

You hear it all the time from coaches who’ve just watched their defense get burnt to a crisp. Having an unstoppable first step in your arsenal will make it really hard for defenders to guard you. But as valuable as a lightning-quick first step can be, few players have one. Through my experience, there are a few common issues that often prevent players from having a fast, aggressive first step. After fixing these issues and making some changes to your training, the ability to explode with your first step levels up. Let’s break down each of these keys.

1. Clean-Up Pronation for a More Efficient First Step

When being ready to explode with that first step, a stable base is a must. To generate as much power as possible, you have to be able to push off the balls of your feet. Too often do I see a player making moves where one of their ankles gets pronated (falls inside). Along with the ankle, the knee will likely collapse inward, as well. This puts greater pressure on the knee ligaments and also leaves the player in an unstable, un-explosive position. As a player, you have to keep in mind that this position makes it extremely hard to push off that pronated foot to explode forward.

In the following graphic, note the difference between the “A” positions and the “B” positions:

The A positions see the foot planted in a stable position, minimizing injury risk and allowing the player to use his whole leg to push off the court. The B positions see the ankle fall inward, creating a less stable position where your weight is inefficiently distributed and your risk of injury is increased.

Adding drills with or without the ball where you focus first and foremost on the starting position and the way you push off is a good start to improve the efficiency of your first step.

2. React Fast

After you mastered the skill of executing an efficient first step without any outside distraction, it’s time to add a reaction component to make the skill more game-specific.

Below are some examples I use with Aaron Jackson, former Euroleague champion and now current CBA player, of how you can incorporate reaction into the drills to make them more game-like. Besides reaction, you can also see the focus on a fast, efficient push-off:

View this post on Instagram

A post shared by Basi Prokofyev (@basi.pro)

In the second part of the video, you can see how Aaron’s ankle turns inward. However, he was able to keep the knee lined up and prevent it from collapsing in. This is what allowed him to still execute a powerful push-off.

3. Create Separation with the Off Hand

After utilizing an efficient push-off with the correct timing, you’ll likely have created some separation. One key to enhancing this separation is by using your off hand to protect the ball and ward off the defender. By off hand, I mean the hand you’re not using to dribble the ball. When blowing by a defender, your off hand has two jobs:

• Protect the ball.
• Create momentum by pushing off the defender’s body to get an extra 5-10 inches of separation.

For a young basketball player, working on simple tennis ball catches with the off hand while dribbling the ball with their other hand can be a good start for improving hand-eye coordination and understanding how to use the off hand. The next step is to add a defensive presence, passive or active, depending on the player’s level of ball control. This will help a player understand how and when the off hand should be used. While tennis ball drills improve off-hand quickness and coordination, adding a defensive presence improves a real game skill.

This video shows the combination of a powerful push-off, a smart defensive read and reaction, and effective work by the off hand:

The key to improving your basketball game is to learn simple skills before training them in game-like situations. Follow these three keys and you’ll soon find your first step is faster than ever.

Photo Credit: vm/iStock

READ MORE:

• 5 Drills to Improve Your Lateral Quickness for Basketball
• 4 Basketball Quickness Drills to Help You Get Faster and More Explosive
• 5 Tips for Better Basketball Ball Control

Share This Story!

4 Drills For Building an NBA-Style Explosive First Step

With regards to basketball training, a lot of attention seems to be placed on vertical jump or vertical power development. However, a crucial component that is often overlooked is horizontal power development, i.e. the first step!

What do Russell Westbrook, De’Aaron Fox and John Wall have in common? Not only are they among the elite in the NBA, but they all possess an explosive first step. The more explosive your first step, the harder it is for a defender to stay in front of you. Without a solid first step, all the dribbling moves in the world still won’t make you a very intimidating offensive player.

An explosive first step isn’t just about taking that one step quickly, however. It’s about taking that step quickly and then accelerating at a rapid pace. The quicker you can reach top speed or something close to it, the more deadly you’re going to be on the court.

Before we look at my top four first-step development exercises, let’s lay down the basics on acceleration. Acceleration is the rate at which speed of an object is changing. From 0-10 yards is where the majority of acceleration takes place. After running for approximately 10 yards, the acceleration will give way to maximum velocity, thereby reaching top speed.

Observe the image of John Wall below:

Notice both the angle of his body and his shin angle. The ideal shin angle is approximately 45 degrees. The shin angle can closely mimic the body angle. Too far forward in either your shin angle or body angle (less than 45 degrees) and it will be difficult to generate optimal knee drive and maintain your balance. Too upright, and we will not get the proper angle to generate optimal horizontal velocity. In terms of eye line, I believe looking at a point on the ground 3-4 feet ahead of you can help achieve better shin and body angle.

During a sprint, ground contact time—meaning how long your foot is actually on the ground during each step—is longest during the acceleration phase. Furthermore, the initial steps of acceleration are shorter than the steps you take at top speed. Now that we understand some of the key body mechanics for a dynamite first step, let’s dive into four of my favorite moves for building better first-step explosiveness. When integrated into a sound strength and conditioning program, these moves can help you blow by the competition. They’re each demonstrated/explained in this video, with additional details found below:

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Exercise 1: Stomp Step-Up Knee Raise

This move is demonstrated at :33 in the above video. Select a box height that flexes your knee to no more than 90 degrees when you have one foot on top of the box. While the true angles of acceleration for your first step are only approximately 45-60 degrees of knee flexion, we want to ensure you are able to accelerate out of any position on the court.

Begin with the foot on the box flat-footed and arms in a “lip/hip” position. Lift the top foot about 2-3 inches above the box and ‘stomp’ your foot on the box. Use this stomp to propel you into a step-up. Keep your knee in a flexed position with your ankle dorsi-flexed and your hip flexed at the top of the movement. Minimize pushing off the back leg to place training emphasis on the top leg. Return to start position, with your top foot remaining on the box. Repeat for 6-8 reps then switch feet.

To progress the movement, add a band. Step on the band and wrap over your shoulders/around your neck (see pics below for details). Repeat the above steps and overcome the resistance of the band. This movement is demonstrated at :47 of the above video. A further progression is to add a jump at the top of the movement, shown at 1:17 in the above video.

Exercise 2: Single-Leg Broad Jump

This movement is demonstrated at 1:41 in the above video. Begin in a single-leg stance with your arms in the opposite arm, opposite leg position. Simultaneously, quickly drop down to load the training leg, swinging the opposite leg back to preload your movement. Explosively swing your knee up and jump forward as far as possible while sticking the landing. Repeat the movement for 6-8 jumps per leg, 3-4 sets.

You can progress this movement by adding a 6-inch (intermediate) or 12-inch (advanced) hurdle (see the 2:12 mark of the above video). Assume the starting position in front of the hurdle and hop over the hurdle. Upon landing, quickly explode forward as far as possible and control the landing. Walk back to the hurdle and repeat. Repetitions: 6 per leg, 4 sets.

Exercise 3: Pre-Loaded Accelerations

This move is demonstrated at 2:50 in the above video. Begin in an athletic stance. Hop backward approximately 12-18 inches into a split athletic stance and accelerate out for 3-5 powerful strides. Repeat the drill 5 reps per side. Feel free to alternate your feet or look to train your ‘weaker’ side first.

To progress this drill, add a basketball to train your first step with ball handling (see 4:33 in the above video). Repeat the overload acceleration drill as described.

Exercise 4: Banded Overload Accelerations

This overload drill requires a band and a partner or a fixed and sturdy object to be the anchor to properly execute. It’s demonstrated at the 5:06 mark of the above video. The band will be attached to the fixed object or partner, while the other is looped into the other end of the band.

The back partner should be similar in body weight to the front partner and assume a strong and athletic position. Wide foot base, low and planted into the ground. Do not allow the front partner to pull you out of position.

The front partner will lean forward to take the slack out of the band (there will be minimum tension on the band but the band should not be stretched to its end point). On command, the athlete will explosively accelerate out until the end point of the band, focusing on powering “out of the gate” and exerting maximal effort with each stride. At the end point of the band, they will allow the band to pull them back to start position. Upon returning to starting position, immediately explode out again to the band’s end point. While it may seem like the workout is about resisted accelerations, it really is about overloading the return step and then overcoming the load to accelerate out again. Repeat this for 3-5 plants/foot or for timed repetitions (<15sec/set).

Add a ball to incorporate ball handling to your banded overload first step training session, as seen at 7:42 in the above video.

Mix Up Your Angles of Attack

Due to basketball’s 3D nature, you will have to consider training in different angles. Most often, a basketball player’s first step will be diagonally, not straight ahead. Most of the outlined drills can be executed in multiple directions to improve your first step in all directions which can improve your ability to not only execute several offensive breakdown moves but also enhance man-to-man defense. Simply follow exercises 2, 3 and 4 with the listed progressions, sets, reps and training the appropriate angles.

Photo Credit: Ned Dishman/Getty Images, Brian Rothmuller/Getty Images

READ MORE:

• How De’Aaron Fox Became the NBA’s New Fastest Man
• 4 Basketball Quickness Drills to Help You Get Faster and More Explosive on the Court
• 3 Keys for Developing a Fast First Step in Basketball

Share This Story!

MOST POPULAR

With regards to basketball training, a lot of attention seems to be placed on vertical jump or vertical power development. However, a crucial component that is often overlooked is horizontal power development, i.e. the first step!

What do Russell Westbrook, De’Aaron Fox and John Wall have in common? Not only are they among the elite in the NBA, but they all possess an explosive first step. The more explosive your first step, the harder it is for a defender to stay in front of you. Without a solid first step, all the dribbling moves in the world still won’t make you a very intimidating offensive player.

An explosive first step isn’t just about taking that one step quickly, however. It’s about taking that step quickly and then accelerating at a rapid pace. The quicker you can reach top speed or something close to it, the more deadly you’re going to be on the court.

Before we look at my top four first-step development exercises, let’s lay down the basics on acceleration. Acceleration is the rate at which speed of an object is changing. From 0-10 yards is where the majority of acceleration takes place. After running for approximately 10 yards, the acceleration will give way to maximum velocity, thereby reaching top speed.

Observe the image of John Wall below:

Notice both the angle of his body and his shin angle. The ideal shin angle is approximately 45 degrees. The shin angle can closely mimic the body angle. Too far forward in either your shin angle or body angle (less than 45 degrees) and it will be difficult to generate optimal knee drive and maintain your balance. Too upright, and we will not get the proper angle to generate optimal horizontal velocity. In terms of eye line, I believe looking at a point on the ground 3-4 feet ahead of you can help achieve better shin and body angle.

During a sprint, ground contact time—meaning how long your foot is actually on the ground during each step—is longest during the acceleration phase. Furthermore, the initial steps of acceleration are shorter than the steps you take at top speed. Now that we understand some of the key body mechanics for a dynamite first step, let’s dive into four of my favorite moves for building better first-step explosiveness. When integrated into a sound strength and conditioning program, these moves can help you blow by the competition. They’re each demonstrated/explained in this video, with additional details found below:

For privacy reasons YouTube needs your permission to be loaded. For more details, please see our Privacy Policy.

I Accept

Exercise 1: Stomp Step-Up Knee Raise

This move is demonstrated at :33 in the above video. Select a box height that flexes your knee to no more than 90 degrees when you have one foot on top of the box. While the true angles of acceleration for your first step are only approximately 45-60 degrees of knee flexion, we want to ensure you are able to accelerate out of any position on the court.

Begin with the foot on the box flat-footed and arms in a “lip/hip” position. Lift the top foot about 2-3 inches above the box and ‘stomp’ your foot on the box. Use this stomp to propel you into a step-up. Keep your knee in a flexed position with your ankle dorsi-flexed and your hip flexed at the top of the movement. Minimize pushing off the back leg to place training emphasis on the top leg. Return to start position, with your top foot remaining on the box. Repeat for 6-8 reps then switch feet.

To progress the movement, add a band. Step on the band and wrap over your shoulders/around your neck (see pics below for details). Repeat the above steps and overcome the resistance of the band. This movement is demonstrated at :47 of the above video. A further progression is to add a jump at the top of the movement, shown at 1:17 in the above video.

Exercise 2: Single-Leg Broad Jump

This movement is demonstrated at 1:41 in the above video. Begin in a single-leg stance with your arms in the opposite arm, opposite leg position. Simultaneously, quickly drop down to load the training leg, swinging the opposite leg back to preload your movement. Explosively swing your knee up and jump forward as far as possible while sticking the landing. Repeat the movement for 6-8 jumps per leg, 3-4 sets.

You can progress this movement by adding a 6-inch (intermediate) or 12-inch (advanced) hurdle (see the 2:12 mark of the above video). Assume the starting position in front of the hurdle and hop over the hurdle. Upon landing, quickly explode forward as far as possible and control the landing. Walk back to the hurdle and repeat. Repetitions: 6 per leg, 4 sets.

Exercise 3: Pre-Loaded Accelerations

This move is demonstrated at 2:50 in the above video. Begin in an athletic stance. Hop backward approximately 12-18 inches into a split athletic stance and accelerate out for 3-5 powerful strides. Repeat the drill 5 reps per side. Feel free to alternate your feet or look to train your ‘weaker’ side first.

To progress this drill, add a basketball to train your first step with ball handling (see 4:33 in the above video). Repeat the overload acceleration drill as described.

Exercise 4: Banded Overload Accelerations

This overload drill requires a band and a partner or a fixed and sturdy object to be the anchor to properly execute. It’s demonstrated at the 5:06 mark of the above video. The band will be attached to the fixed object or partner, while the other is looped into the other end of the band.

The back partner should be similar in body weight to the front partner and assume a strong and athletic position. Wide foot base, low and planted into the ground. Do not allow the front partner to pull you out of position.

The front partner will lean forward to take the slack out of the band (there will be minimum tension on the band but the band should not be stretched to its end point). On command, the athlete will explosively accelerate out until the end point of the band, focusing on powering “out of the gate” and exerting maximal effort with each stride. At the end point of the band, they will allow the band to pull them back to start position. Upon returning to starting position, immediately explode out again to the band’s end point. While it may seem like the workout is about resisted accelerations, it really is about overloading the return step and then overcoming the load to accelerate out again. Repeat this for 3-5 plants/foot or for timed repetitions (<15sec/set).

Add a ball to incorporate ball handling to your banded overload first step training session, as seen at 7:42 in the above video.

Mix Up Your Angles of Attack

Due to basketball’s 3D nature, you will have to consider training in different angles. Most often, a basketball player’s first step will be diagonally, not straight ahead. Most of the outlined drills can be executed in multiple directions to improve your first step in all directions which can improve your ability to not only execute several offensive breakdown moves but also enhance man-to-man defense. Simply follow exercises 2, 3 and 4 with the listed progressions, sets, reps and training the appropriate angles.

Photo Credit: Ned Dishman/Getty Images, Brian Rothmuller/Getty Images

READ MORE:

• How De’Aaron Fox Became the NBA’s New Fastest Man
• 4 Basketball Quickness Drills to Help You Get Faster and More Explosive on the Court
• 3 Keys for Developing a Fast First Step in Basketball

Share This Story!