How to get quicker feet for basketball

Having quick feet is very critical in basketball. It is needed in every facet of the game, whether on offense or defense. Whether you want to improve your slashing or on-ball defense, it pays if you take the time to improve your footwork.

With that being said, keep in mind that in order to achieve better quickness and agility, your body must be ready for it. That means you have to strengthen your core while improving your balance and coordination. Doing so makes it easier for your body to adapt to agility drills.

The best basketball agility drills to do are agility ladder drills for basketball. They look fancy at first, but they are actually pretty simple. If you want to know how to get quick feet, start with body strengthening and then ladder drills. Once you get the hang of it, you will definitely see improvements, skills that come in handy when you play basketball. 

We hope you enjoyed this post! If you did, be sure to check out our other basketball FAQ articles here.

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Development of leg speed and speed at home

Hello, dear visitors of the website basketball-training.org.ua ! The idea of ​​writing this article came to me during one of the last games. It so happened that in it I had to defend against a rather fast opponent, for whom I absolutely did not have time with my feet. The problem was this: in fast breaks I could still catch up with him, but as soon as it came to the classic defensive stance, I was passed around like a standing man! And all this at the expense of an incredibly fast, explosive first step.

That is why, as soon as I got home, I was determined to find a way to develop leg speed, given that I would have to practice at home, where I would have no more than 5 meters of free space and virtually no additional devices. Let's see what came of it.

There are at least two ways to start moving faster and, most importantly, sharper: train your legs so that they move faster on the floor, and use “little tricks”, that is, develop the very technique of moving in a defensive stance. Naturally, not all of us are lovers of easy ways, but often they are the most logical. So I propose to start with the “useful little things” that Rick Torbet talks about in the training video “ Better 1 on 1 Defense ". By the way, if you haven’t watched it yet, I highly recommend doing it: the 8-part personal protection video tells a lot of useful things, and even if you don’t speak English, still take an hour of your time and watch it. I promise you won't regret it.

Development of leg speed: little tricks

Let's start with the most important thing - the defensive stance. It is very important to learn the correct defensive stance, which can be very different from what you are used to. So, the main thing in a defensive stance is good body balance. We have already talked about the importance of balance and methods of its development on the pages of this site, in the materials of Evgeny Burin ( General physical training of basketball players: part 1 and OFP: part 2 ). Now, the key to a proper guard stance is to keep your head in line with your knees. If it is slightly behind the conditional line - you will fall back, or fall forward - if it is ahead.

The second moment - when moving right-left, forward-backward, you should practically not take your feet off the ground, you seem to be sliding on the parquet. This method of movement will reduce the time between repulsions from the ground, which means it will increase the speed of movement and change of direction.

The third point is the foot. It must be turned in the direction in which you are moving. Yes, it will really speed up your movement. And now let's see everything that I described above in a small video. The first part is about balance, then - about the minimum distance from the legs to the parquet, and the third - about the correct setting of the foot. I think, after such an explanation, the translation will be superfluous.

[youtube]VhWFyd97Xs8[/youtube]

Well, these little tricks will allow you to quickly move around the site, sharply changing the direction of movement. And now, let's move on to the actual development of the speed qualities of the leg muscles, and for this we will use a very interesting simulator that each of us can make from improvised means in a few minutes.

Ladder Agility Drills

Ladder agility drills - this is the name of a series of exercises with a rope ladder located on the floor, are a great way to improve footwork speed, agility, coordination and overall speed on the court. These exercises are an integral part of many SAQ programs (Speed ​​Agility Quickness Programs - programs for developing speed, agility and quickness) and complement a variety of training complexes in many sports.

These exercises are based on the principle “ Quality is more important than quantity ”, which means that after performing them you will not get tired and will not “breathe”, as, for example, after “ Super Shuttle ”. It is best to start these exercises at the very beginning of your workout, immediately after warming up and stretching, because the muscles must be fresh in order to provide good, quality movements. And again, after doing these exercises, your muscles will still be ready for a fairly intense workout, so don't worry: you won't overload them with these exercises! Let's move on to the exercises themselves.

Exercises for the development of agility, speed and quickness of footwork

Exercise No. 1 – “classics”. This is one of the easiest agility exercises and is suitable for everyone.

• Begin the exercise in a starting position at the bottom of the stairs, feet shoulder-width apart.
• Jump forward with both feet and land on the first sector of the ladder on your left foot.
• Next, pushing off with your left foot, jump forward again, but land on two feet.
• Push off with both feet again, jump forward and land on the right foot.
• Pushing off only with the right foot, jump forward and land on two feet. This is 1 cycle. Repeat this cycle until the ladder ends.

Exercise No. 2 - "inside-out". This is another basic exercise, however, it is very effective.

• Begin the exercise with your feet shoulder-width apart before starting the stairs.
• Step (don't jump, but step) into the first section of the ladder, first with your left foot and then with your right foot.
• Once the right foot has entered the first section, immediately place the left foot to the left of the next section of the ladder, then the right foot to the right of the ladder.
• Again, step your left foot into the inside of the stairs, and then also step your right foot (as if to return to the previous position).
• Repeat this movement pattern until the ladder ends.

Exercise No. 3 - "step to the side" . This exercise will require more concentration and coordination of movements from you. Make a few trial attempts at low speed, and after that start working at full power.

• Start the exercise by standing near the lower left corner of the stairs (we started the exercise in the center before, but now we need to move a little to the left).
• Step onto the first section with your left foot, and without stopping immediately step there with your right (as if doing a jump, or jump stop; in the original this movement is called "1-2 motion", minimize the time between each step).
• Now you need to move to the right of the current section, again placing first the left and then the right foot.
• Now step diagonally to the left and up, again using the left and then the right foot.
• Move to the left as you exit the stairs, first with your left foot and then with your right foot. Here we are in the starting position.
• Continue in the same way to the end of the stairs. If you decide to perform this exercise several times, then each time start moving from the opposite side of the stairs, so your leading foot (in the example it is the left foot) will change regularly.

Exercise No. 4 - "Tango" . This exercise was named after a famous dance, and once you do it, you will immediately understand why.

• Begin this exercise by standing at the bottom left of the stairs (as in the previous exercise).
• Step your left foot over your right foot and stand in the middle of the first section.
• Continue without stopping, place your right foot at the level of the crossbar between the first and second section, and immediately place your left foot near the right.
• This exercise is performed on the count of 1-2-3, as in a dance.
• From this position, the right foot steps over the left and stands in the center of the second section of the ladder, then the left foot…..

oh, I can no longer describe these manipulations, I'm afraid that reading them you will get confused on the contrary. Let's just look at the picture, everything is quite clear and without explanation. Yes, you need to repeat the exercise until the ladder ends. "Tango"

Exercise No. 5 - "Five Steps". This is the most difficult exercise of all presented here, it will require a very high level of training and innate dexterity to complete it. But if you learn to perform this exercise smoothly, without breaking down and at high speed, most of your opponents simply will not be able to keep up with your movements.

• Starting position - feet shoulder width apart, standing in front of the stairs in the center.
• Stand with your right foot to the right of the first section of the ladder, almost simultaneously placing your left foot on the first section of the ladder.
• The right foot moves to the left, after which the left moves to the second section (i.e. steps forward), and the right goes after it.
• Movement consists of 5 steps - this is the first phase. The second is almost similar to this one, but the movement begins in the left leg. The exercise must be repeated along the entire length of the stairs.

That's all, the article came to an end, which told about how you can develop the speed of footwork at home. As for the stairs - of course you can buy it, you can make it from improvised materials, you can stick pieces of adhesive tape on the floor - in general, it all depends on your imagination and materials at hand.

Update: Sometimes I duplicate articles from this site on my blog, which is located on slamdunk.ru. In one of the comments, I was advised to watch this video about training with stairs. There are actually a lot of similar videos on Youtube, but I liked this one and didn't look any further. As a matter of fact, here it is:

[youtube]qhPN7B9bisU[/youtube]

Good luck with your training and see you soon on the pages of this site!

which muscles to pump, an example of training, records

Jump training in basketball is the most important element of preparation. A basketball player must have many qualities, including good jumping ability. This is especially important in modern basketball, because the average height of players has increased significantly over the past decades. In this article, we will look at everything related to a basketball jump: what elements this action consists of, what muscles in the human body work when it is performed. Also here is information about training: how to practice and what exercises to perform in order to bring your jumping technique to perfection and increase your height.

How successful the jump will be depends on the strength of the repulsion, but just as important is the correct technique. It is not enough to deliver equipment once, it must be constantly developed and improved. Jumping training has a positive effect on overall physical fitness and health. With different jumps, different muscle groups are involved, a variety of workouts ensures uniform physical development.

What muscles work?

The decisive factor is the strength of the jerk, the impulse that the body is able to put into action. To understand how to increase the high jump in basketball, you need to understand which muscles will be involved.

Most of the load will be on the legs, more specifically the quadriceps and calf muscles. The largest muscle group in the human body is the front of the thigh. It depends on her how the repulsion will occur and what it will be. However, the calves are also not inactive. First of all, it is necessary to work on these muscles, since they take direct movement in repulsion. The tension will go from the lower leg up to the thigh, the work will go not only to large groups, but also to small stabilizing muscles in the abdomen and back. That is why in jumping training there are always exercises aimed at developing the muscles of the back and abdominals.

How to improve your jump?

A beginner basketball player has a lot to learn. If you are wondering where to start, then refer to the article "How to learn to play basketball?".

Beginners often think that the exercises are effective in themselves, and the frequency and order of their implementation does not really matter. This is a delusion, classes in an arbitrary schedule will not bring the expected effectiveness. The Air Alert program has been developed specifically to increase the height of the jump.

It was created by TMT Sports and is now considered one of the best for basketball.

The creators predict progress and make tempting promises. For 15 weeks of training, the jump will be increased by an average of 25-30 cm. The exact numbers depend on age and other characteristics of the body. To achieve success, you need not only to train, but also to adhere to the correct regimen: eat well, get enough rest and recover, sleep soundly.

Schedule

Frequency is very important, which is why you should follow the program. Air Alert is designed for four months of classes according to the prescribed schedule. Training takes place three times a week. Without a serious approach, success will not work, each pass affects progress.

A warm-up is required before each session. Warm-up exercises are chosen arbitrarily, but they must effectively warm up all the muscles. It is recommended to use running in place and jumping rope. The warm-up should last at least 3-5 minutes. Not only productivity depends on it, but also the safety of the lesson. If you perform sharp jumping movements without preparation, you can get injured.

Stretching

Not only warming up is important for the muscular system, but also stretching. This is especially important for the muscles involved in jumping. To stretch the calf muscles, variations of step-ups are used, when one leg is set on a hill, and the hand tries to reach the floor. To stretch the anterior thigh muscle, you need to put your foot on a chair and begin to reach for it with your body. To increase the elasticity of the muscles and tendons under the knees, the simplest inclinations are enough.

Training program

With it you will quickly understand how to learn to jump high in basketball and what technical aspects need to be improved.

High jump:

• starting position - feet shoulder width apart;
• jump as high as you can;
• land and crouch, about a quarter.

This must be done very quickly. You need to jump quickly and often to touch the ground for only a few fractions of a second. In this case, it is necessary to feel that the thigh muscles receive more tension than the muscles. Control that during the jump and landing the knees do not bend, this is an important point.

Toe raises:

• stand on a low platform so that the heels do not touch the floor;
• first rise on the toe of one leg, then the other;
• while lifting, the arms are pulled up.

Performed by sets of the maximum possible number of repetitions, between sets rest no more than 30 seconds.

Step-ups:

• in the initial position, one leg stands on a hill, the height of which is approximately knee-deep. Ideal chair;
• push off the floor with the supporting leg, jump up and change legs in the air;
• immediately do the same.

When performed regularly, increases stretch and explosive strength, these qualities are essential for a basketball player.

Jumping on toes:

• feet are shoulder-width apart, back is straight;
• stand on toes;
• push off and jump using only calf strength;
• do sets as many times as possible.

Rest between sets for this exercise can be no more than one minute. The secret to the effectiveness of bouncing on your toes is to bounce as high as possible and stand on the ground as little as possible. You also need to try to do it as quickly as possible, then contact with the floor will be minimal, and efficiency - as high as possible.

Burnouts:

• take a semi-squat position and rise on your toes;
• jump from this position;
• land strictly on the toes, do not roll on the heels, this aspect must be constantly monitored.

When performing this exercise, the main thing is speed. Already after the first time you will understand what the name is due to. It is related to the sensations that you will experience in the process. If everything is done correctly, then a strong burning sensation will be felt.

Relaxation:

• the final element of the program, stretching exercises, serve as a hitch;
• are performed in descending order of intensity.

Relaxation must be complete in order to completely get rid of muscle tension.

When performed three times a week, the program will significantly increase the height of the jump. This is important for every basketball player, especially for those who lack height. You can learn more about the height of players from the material "How tall is it better to go to basketball?".

Jump stop

In parallel with the Air Alert program, other technical elements must be practiced. Jump stop is related to jumping technique. This is a technique that is included in the number of attacking actions. An abrupt stop provides a basketball player with many advantages, it allows you to get out of the tutelage of an annoying opponent, it introduces unpredictability into the game, it provides space for a good pass or an accurate shot.

It is necessary to learn how to land correctly: in a jump or in two jumps. In a jump stop, the ball can not be used, but it is better to use it anyway. First, the player gains good speed, then pushes off with his foot and makes a wide jump in the direction of travel, at which time the shoulders are retracted. Landing occurs on one leg or two at once. If on one, then the landing occurs first, then the second leg is fixed. The torso should turn half a turn towards the leg that remains behind, at the moment it is the supporting one, it accounts for most of the body weight. This twist will help you keep your balance.

As a result, the basketball player achieves a decrease in horizontal speed by diverting momentum in the vertical direction. This is made possible by such a jump. It is worth mastering it in order to become more unpredictable on the site.

World Records

Outstanding basketball records related to jumping are impressive, they show what the human body is capable of. All basketball players jump well, but some do it just amazing. Michael Jordan received the unspoken title of "His airiness", as his fans called him. The legendary player did the impossible, his jumps are still considered record-breaking.

In 1987 and 1988 he outdid everyone and even himself by jumping 121.92 centimeters. Jordan has many achievements, this is just one of them, but it is impressive.

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