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How to increase basketball quickness
How to increase basketball quickness
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.
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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Welcome to our basketball drills guide! This is the ultimate resource for basketball coaches and players of all levels.
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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.
Shooting exercises
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Basketball is a great team game, the team consists of players whose mastery is achieved by great effort. The only person who can understand that you are working hard is yourself. Remember, you only get out of the game what you put into it. Give yourself to her without a trace.
Jump shot
In basketball, an outstanding sniper is a piece item.
If you want to be a great sniper, all you need to do is just want to be one.
First, you must improve your skills.
This includes having a good coach and years of training. Secondly, you must improve in game mode.
This means that you must perform throwing drills at the same intensity as in the game. It's far better to hit 100 shots in play than 500 sloppy shots that a good defender would never let you make in a game. Finally, you must understand that working on a roll is like investing in a bank. If you don't deposit anything into your account, you won't receive dividends when you need them.
The sniper must have "throw school". When throwing after a dribble, one of the main features is the last hit of the ball on the court, which must be fast and strong so that it bounces higher, right into your hands - this will help you not waste time handling the ball.
Individual Shooting Exercises
Exercise 1 Attention Concentration
- Start from a distance close to the ring.
- Throw with one hand. Follow correct technique.
- Make five from each position. Take a step back and repeat (Fig. 1).
Exercise 2 7 throwing positions and rebound (4 meters)
- Jump shot from position 1.
- Pick up the ball, dribble quickly to position 7, shoot.
- Pick-up, fast with guiding back to position 1.
- Make 10 rolls.
- Repeat the same steps using positions 6 and 2, 5 and 3, 4 (Fig. 2).
Exercise 3 7 shooting positions and a rebound (from behind the three-point line)
1. Repeat the same steps as in exercise 2 (fig. 3).
Exercise 4 Throw after stop
- Start from position 1, toss the ball to position
- Pick it up, while you have to run around the ball so that you are facing the ring.
- Make 10 rolls, then advance to the next position.
Ex.5 Shooting from five positions after a fake move (from four meters or from behind the three-point line)
- Start from any position.
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- On bent knees and with your head up, you do a throw feint, hit the ball one or two with your right hand, stop and jump.
- Return to position, throw feint, one or two hits with the ball with the left hand, stop, throw.
- At each position, 5 attempts (Fig. 5).
Exercise 6 Jump shots after dribbling
- Start the exercise from the center of the field, move towards the dribbling ring at game speed, after stopping quickly shoot.
- The shot must be taken from a middle distance or from behind a three-point arc. Perform the exercise, both on the right and on the left and in the middle of the site.
- Use different types of dribbles: fast dribbles, broken tempos, pivots, etc.
- Make 5 attempts in each direction (Fig. 6).
Exercise 7 Playing with a virtual opponent
- Perform a free throw. If you have implemented it, you get one point. If not, then your "opponent" is three.
- You make subsequent throws from any position except the three-second zone, imitating the rhythm of the game. Work on different moves and throws. Each of your successful attempts is estimated at the bottom of the point, unsuccessful at two for the "opponent". The game goes to 11 points.
- This is a very good exercise to consolidate what you have learned. Try! Improve! (Fig. 7).
Double shots
Dr. 8 2 players, shot and rebound (4 meters or from behind the three-point line)
- The drill starts with a good, clear pass. The player who made the pass from under the basket goes to the place of the thrower.
- The player in position 1 catches the ball and shoots.
- After the shot, the player runs to the rebound and then passes the ball 1 position and so on.
- Each player must make five throws. The exercise is performed at a fast pace, but the throws should not be sloppy.
- Then move to another position and everything is the same (Fig.
8).
Exercise 9 Two players, throw and rebound (per result)
- The exercise is performed as described above.
- The player who made the pass tries to interfere with the shot, but does not block.
- Game up to 5 hits.
- Then we move to another position, and so on. (Fig. 9).
Exercise 10 Two players, throw and rebound, throw feint
- The exercise is performed in the same way as the previous one.
- The defender who made the pass tries to interfere with the player in position 1, but does not block the shot.
- The attacker makes a throw feint and beats the defender.
- Performs a short dribble, stops and throws.
- Do 5 times each and change position (Fig. 10).
Ex. 11 2 players, shot after a stoppage (from four meters or from behind the three-point line)
- The attacker is in position 1, ready to receive the pass.
- The player under the basket passes.
- After the throw, the attacker waits for the rebound to be made.
- The player receives a pass by making a stop, but already in position 2. Then back.
- Make 7 throws, two free throws and switch (fig. 11).
Ex. 12 Moving shots (from four meters or three-point arc)
- The forward moves around the perimeter at game speed.
- A player passes to the hand farthest from the ring.
- The attacker must stop, catch the ball and throw.
- Make seven throws, two free throws and change (fig. 12).
Note: The previous exercise has three options.
A) Receive the ball and throw it.
B) After receiving, throwing feint, dribbling in the same direction, throwing.
B) Receives a pass, throw feint, dribbling to the ring in the other direction, stop, throw.
Ex. 13 Various dribbling options and a jump shot
- The attacker starts from the center of the field and, dribbling at game speed, moves towards the ring, stops and takes a jump shot.
- The player under the basket picks up the ball, the attacker runs to the center of the field, and receives the ball on the opposite flank. Moves with dribbling to the ring, stop, jump shot.
- On the right side, dribble with the right hand, on the left - with the left (Fig. 13)
Note: Use speed dribbling, change of pace, transitions, pivots.
Three players, two balls
Exercise 14 Warm-up exercise
- One player throws, another passes, a third rebounds.
- Thrower becomes rebounder after seven tries.
- Passer - thrower. Picking up - passing (Fig. 14).
Note: different options are possible
1) From seven positions (four meters)
2) From seven positions (from behind the three-point arc)
3) From five points with feints to shoot
4) Throw after stoppage
5) Throw and rebound (constant rotation around the circle)
Double shots: using screens
To use the screen effectively, you must read the defender correctly.
You must always see the player with the ball and how the defender defends against you. A player who moves well off the ball and knows how to use screens correctly is very useful offensively. When you watch a match that has good players, notice how well they move off the ball. The hardest thing to defend against is a well-moving attacker.
Exercise 15 Back screen and snatch
- The player imitates opening and screening behind his back, makes a dash to the corner of the court.
- Throw to the nearest hand.
- Attacker catches the ball and shoots.
- The attacker picks up his shot, passes to a partner and returns to his original position.
- Make seven attempts and change (Fig. 15)
Note: do not back away when dashing, turn and run, but do not lose sight of the ball.
Exercise 16 Screening behind the back, “false” screening
- 1. Attacker starts on the base of the trapezoid and moves up to simulate a screening.
- 2. After the imaginary breakout runs, the screening attacker rises to the ball and prepares to receive the pass.
- 3. Having caught the pass, he immediately makes a throw.
- 4. Make seven attempts and change (Fig. 16).
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- An attacker imitates a defender aiming for a screen and rises sharply towards the ball.
- The player must be ready to receive the ball.
- The attacker catches the ball and makes a quick throw.
- Make seven attempts and change (Fig. 17)
Exercise 18 Screening the ball carrier, moving away from the hoop
- The attacker screens the ball carrier.
- The ball carrier passes through the screen aggressively.
- Instead of pulling back to the basket (deuce), the screening attacker moves away from the basket and prepares to receive the pass.
- Having caught the ball, he immediately makes a throw.
- Make seven attempts, then change.
Exercise 19 Screen at the base of the trapezoid - opening to the flank
- The attacker takes the player under the ring, breaks shoulder to shoulder through the screen and makes a dash to the flank.
- When catching the ball, the player must turn to the ring.
- Use different throw options: just throw, and dribbling to the right or left after a throw feint. Change after five attempts (Fig. 19).
Exercise 20 Barrier at the base of the trapezoid - opening into the corner of the court
- The attacker takes the player into the three-second zone, pretends that he will break through to the flank through the barrier, the defender starts running around the shielder through the three-second zone.
- The attacker makes a dash to the corner of the court, and the defender hits the screen.
- Further, the same as in the previous exercise (Fig. 20).
Exercise 21 Screen at the base of the trapezoid - dash inward
- The defender is chasing you, keeping up with the screen.
- Then you run through the screen as close to the screener as possible and break into the three-second zone or foul line area.
- Receive the ball by turning towards the hoop and throw it.
- Also work out various options for continuing after receiving the ball. After five attempts, change (Fig. 21).
Throws in pairs: pass and discount
Exercise 22 Pass and discount - starting from the center of the field flank.
The receiving player is opened for transmission. Player receives a pass and shoots. The player who made the pass picks up the ball and gives it to the thrower. Players switch roles. Everyone makes ten throws (Fig. 22).
Exercise 23 Pass and discount - start from the flank
Variation of exercise 22 (fig. 23)
Exercise 24 Pass and discount - start from the corner of the site one more
exercise 9002 .
