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How to improve your quickness in basketball
How to improve your quickness in 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 DrillThis 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.
Coaching points:
- 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 JumpPlyometrics 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 DrillsReaction 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 DrillThis 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.
Coaching points:
- 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 JumpPlyometrics 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 DrillsReaction 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.:no_upscale()/cdn.vox-cdn.com/uploads/chorus_asset/file/13128999/KELDON_JOHNSON_MBB2018_01_CW_600x900.jpg)
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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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
2 Step 1 Step Drill (Shuffle Step & Crossover Step)
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
2 Step 1 Step Drill (Shuffle Step & Crossover Step)
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 for developing the 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 speed development . 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 site, 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 not allow it anymore. 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 rest of your 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 (they 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, 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
Square
Exercise performed for 60-90 seconds . Then you can switch roles. For starters, 2-3 sets will be enough, and then move on to 4-6 sets with a 1-2 minute break. If you are training a group of players, then change them every 60 seconds. This exercise coolly combines the training of both the physical and psychological state. It is interesting to see how often a tired player is unable to remember the number of the vertex to which he should run.
Combine these basketball speed exercises with other speed workouts.
Together they will help to significantly increase the speed and quality of movement around the site.
And that's it, the article about what kind of training exercises will help you most effectively develop leg speed is over. I am sure that it will be useful for both players and coaches. I wish you successful training, great matches and see you soon on the pages of this site.
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.
Developing the speed of basketball players' feet
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 point - when moving to the 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 general 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.
"Classics"
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, just 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 returning to the previous position).
- Repeat this movement pattern until the ladder ends.
"In-out"
Exercise #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 into it 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, leaving the stairs, first with your left 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.
"Step to the side"
Exercise No. 4 - "Tango" . This exercise was named after a famous dance, and once you do it, you will immediately understand why.
- Start this exercise by standing at the bottom left of the ladder (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 cross bar 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….
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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.
