How to increase quickness for basketball

5 Best Basketball Speed Drills and Exercises

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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.

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.

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

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)

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.

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

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 increase the jump? 5 tips

Every basketball player dreamed of jumping higher.

Every basketball player dreamed of jumping higher.

LOOKING AT MICHAEL, KOBE, VINC AND LEBRON? WANTED TO JUMP ALSO HIGH AND SCORE FROM THE TOP? PRACTICALLY EVERY BASKETBALL PLAYER WANTED THIS.

We asked our coach Sergey Nagorny to give 5 tips to help improve your jump.

We asked our coach Sergey Nagorny to give 5 tips to help improve your jump.

"The more power you have and the more you can apply power to the ground, the higher you can potentially jump. To increase your strength, you can choose any exercise: pulls, squats, lunges. Do what you like best and gradually increase the weight of the weights. "

Sergey Nagorny