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How to increase hand speed for basketball
A Hand Speed Drill Every Athlete Can Use
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Whether you’re a basketball player defending a point guard or an infielder reacting to a short hop, a set of quick hands can make the difference between a game-winning play and a visit to the bench. If you are looking to increase your overall hand speed, here is a simple drill that can benefit any athlete.
Hand Speed Drill
Requires: A partner and 15 to 20 balls (about golf ball size; wiffle balls work best) You may substitute the number of reps with a prescribed amount of time, usually between 10 and 15 seconds, or until you run out of whiffle balls.
Begin in athletic stance with feet shoulder-width apart and knees slightly bent
Maintain distance of five to seven feet between you and your partner
Partner underhand tosses balls toward various points on your body
Hit all balls with same part of your hand each time; vary which hand you use
Sets/Reps: 2-3×10-15 Coaching Points: Do not try to catch balls, just hit them with hand // Have partner aim for various points (legs, arms, knees) of your body Remember, this is a rapid-fire drill so your partner should not waste time between feeds. Also, since this hand speed drill is for general training, use both of your hands. Want more? Try “3 Drills to Increase Hand Speed.” Photo: omgreds.com
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Whether you’re a basketball player defending a point guard or an infielder reacting to a short hop, a set of quick hands can make the difference between a game-winning play and a visit to the bench. If you are looking to increase your overall hand speed, here is a simple drill that can benefit any athlete.
Hand Speed Drill
Requires: A partner and 15 to 20 balls (about golf ball size; wiffle balls work best) You may substitute the number of reps with a prescribed amount of time, usually between 10 and 15 seconds, or until you run out of whiffle balls.
Begin in athletic stance with feet shoulder-width apart and knees slightly bent
Maintain distance of five to seven feet between you and your partner
Partner underhand tosses balls toward various points on your body
Hit all balls with same part of your hand each time; vary which hand you use
Sets/Reps: 2-3×10-15 Coaching Points: Do not try to catch balls, just hit them with hand // Have partner aim for various points (legs, arms, knees) of your body Remember, this is a rapid-fire drill so your partner should not waste time between feeds. Also, since this hand speed drill is for general training, use both of your hands. Want more? Try “3 Drills to Increase Hand Speed.” Photo: omgreds.com
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5 Best Basketball Speed Drills and Exercises
Home > Player > Athletic Development > 5 Best Basketball Speed Drills
Speed Kills
You've heard your coaches tell you over the years. Speed kills! A player who is FASTER simply can make something out of nothing.
It is not fun having opponents consistently fly by you down the court for an easy bucket or struggling to close out to shooters before they fire 3's over you. Players with more speed are simply able to make more plays... so maybe it is time to do something about that!
Game Of Inches
People always say how basketball is a game of inches, and it truly is a game of inches. As you continue to play basketball at higher and higher levels, it becomes more evident that most plays either fail or succeed based on a matter of INCHES. So how does this relate to speed? Let's examine the following situations:
If you are faster coming off a screen, you are more likely to hit that 3 over the outstretched hands of a defender.
If you are faster running the floor, you are more likely to get that transition layup or dunk.
If you are faster bringing the ball down the court, you are more likely to turn a secondary break into a primary break and create offense for your team. Or better yet, you create a scoring opportunity for yourself.
If you are faster on defense, you are able to closeout on a skip pass and take away an opponent's jump shot.
If you are faster in transition defense, you can get back in time to block a game winning shot attempt.
What is the difference between failing or succeeding in each of these scenarios? We are not talking about a matter of seconds in these scenarios, rather we are talking about being faster by a few milliseconds.
Seeing The Court
Being one step faster could also be the difference between seeing more playing time on the court. This won't necessarily be because a coach puts a stop watch on you and notices that your 40 yard dash time is faster, but coaches will notice when you begin making more plays on the court. And in the end this is why players work to get faster- it helps you make plays while on the court.
Have A Plan
Cody Roberts Athletic Development Program has specific exercises in it designed to help you become a better athlete. If you want to have the most success at becoming a better athlete, you need to follow a well laid out plan by a professional, this is the first step in guaranteeing success.
Remember, successful athletes have a plan.
Great basketball players don't go into the gym without a shooting routine and they don't go into the weightroom without having a program designed to make them a better athlete.
5 Drills and Exercises To Increase Your Speed
1) Wall Drive
One key to great speed is your body position. The drill teaches proper body positions of acceleration. It also helps develop proper mechanics of driving the feet into the ground, keeping head up, and chest out.
2) A-Skip
Great exercise for helping you develop dynamic control of your body and your posture. It also helps with proper positioning of the torso, hip, knee, and foot when sprinting. Start slow with this exercise and add speed as you get more comfortable with the drill. Maintaining good posture throughout is a key to the A-Skip.
3) Straight Leg Bounds
Straight leg bounds will help you develop an aggressive hip drive and ground contacts. This helps improve your prime movers, which are muscles used to power the body forward. Focus on quick contact with the ground and hangtime in the air while performing Straight Leg Bounds.
4) 5-15 Yard Sprint Starts (Falling and Half Kneeling)
Great drills to work on straight ahead acceleration. There are several variations of sprint starts. Begin by focusing on the falling and half kneeling sprint starts.
5) Flying 10's
This exercise is one of the highest and most intense training stimulus for an athlete. Being able to run at and experience full speed sprinting is awesome for developing a complete athlete. Focus here should be on sprinting tall and upright, while remaining relaxed.
Beyond The Dunk
Take a look at this next video clip. While the announcers and most fans will focus on the dunks these players finish with, please look beyond the dunk. I want you to focus on something else. How did they get open or how did they get to the rim?
The answer to that question is SPEED!
Each player that scores in the video simply outruns their opponents at some point. You probably won't turn Sportscenter on anytime soon and have the hosts talk about how fast a player was on the court. I challenge you though to notice what puts these players in position to make spectacular defensive or highlight reel offensive plays. I think you'll find that speed is a definite factor in their success.
Showcase Your Skills
You have worked very hard on your basketball skills. Better speed will allow you a chance to showcase these skills.
Offensively-speed will create space between you and your opponent.
Defensively- speed will take away space between you and your opponent.
Without that space, showing what you can do on the court is that much more difficult. Give yourself an edge on the court, and increasing your speed will help you do so.
If you'd like a step-by-step program to help you take your athleticism to the next level...
Take a look at Cody Roberts' 12-week Athletic Development Program. This improves your speed, vertical jump, quickness, and much more.
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.
How to develop hand speed? - Territory of the ball - Blogs
Territory of the ball
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In the world of sports, the fastest and fastest athletes tend to be the most successful. But what type of speed is best for basketball? Therefore, training should be carried out with this in mind. Doing a speed workout from different starting positions, such as turning, accelerating from a side shift, or running after getting up from the floor, translates into a more "real" workout for basketball players than just lining up on one baseline and sprinting on another.
Three tips that can help athletes plan a program designed to improve their basketball speed:
▶️ Development of strength
Before doing any work on the development of speed, the athlete must have sufficient strength 💪🏽 Studies have shown that Strength training can improve movement speed. It's about building strong muscles that can help us increase speed.
Basic Speed Boost Program includes
🔹 strengthening the legs with exercises such as calf raises, squats;
🔹 strengthen the upper body with exercises such as bench press, seated press; and core muscles (abdomen and back) with flexion, medicine ball crunch, oblique rotation, and back extension.
Working on acceleration and speed
The key is how fast you can accelerate. This is arguably more important in basketball than straight-line speed because, unlike a sport like track and field where all runners start at the same time, basketball players must react quickly when they need to start moving—for example, rebounding after a shot. leading to a fast break. In basketball, it is important to be able to quickly accelerate both from a place and while moving ⛹🏽♂️
Training that focuses on learning the correct 45-degree body position to initiate acceleration, or using the correct arm movement for sprinting, can be helpful in this type of training. Each of these seemingly simple yet often overlooked aspects of acceleration can help athletes improve their starting sprint.
❗️ Don't forget to slow down ❗️
Speed training without taking into account sudden stops is like learning to drive fast without brakes. Athletes need efficient speed, and efficient speed means being fast but in control.
Braking or slowing down is extremely important for speed training—perhaps the most important skill in basketball speed training. It may seem obvious, but in order to have effective speed on the basketball court, an athlete must be able to run fast, slow down, and accelerate again in a sprint, shuttle, or jump.
Also, since this hand speed drill is for general training, use both of your hands.
So how does this relate to speed? Let's examine the following situations:
The drill teaches proper body positions of acceleration. It also helps develop proper mechanics of driving the feet into the ground, keeping head up, and chest out.
Focus on quick contact with the ground and hangtime in the air while performing Straight Leg Bounds.
I think you'll find that speed is a definite factor in their success.
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. 
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. 
It is interesting to see how often a tired player is unable to remember the number of the vertex to which he should run. 
