All athletes need speed -- particularly in a sport like basketball where the first player up and down the court can mean the difference in winning or losing a game.
In the world of sports, the fastest, quickest athletes are usually the most successful. But exactly what kind of speed and quickness is best for basketball?
Many coaches may place too much emphasis on "straight-ahead" speed by, for example, focusing too much of their attention on getting their athletes to run a faster 40-yard dash. In a sport like basketball, this isn't necessarily going to be the kind of speed that's going to make for a more effective player. Seldom, if ever, does a player run baseline to baseline in a straight line, and even if they did, a fast 40-yard dash might not equate to an effectively fast basketball player.
Having fast top-end speed measured at 40 yards wouldn't necessarily make you as effective as perhaps being a bit slower in the 40, but having the quickness and explosiveness to be faster down the court (which is a shorter distance).
Most sprinting in basketball starts from moving or "rolling" positions, not a stationary one. So, some of your training should be spent with that in mind. Performing your speed training from different starting positions such as turning and sprinting from a backpedal, accelerating from a side-shuffle, or running after getting up from the floor (simulating being knocked down and having to get up and hustle down the court) translates into more "real world" training for basketball players than simply lining up at one baseline and sprinting to the other.
This doesn't mean there is no room in your training for that kind of sprinting. It may have a place in your conditioning program--to build, for example, speed endurance. But, don't confuse this type of training with working on your game speed.
Here are three tips that can help athletes plan a program designed to improve their basketball speed:
Build Strength
Before any speed work is done, an athlete must have adequate strength. Without it, you might as well be trying to get a car to go 100 miles per hour with a go-cart's engine. Studies have shown that weight training to build strength can improve running speed. We're not talking about building big muscles here. We're talking about building strong muscles that can help us produce speed.
A basic strength-building program for speed includes strengthening the legs (calves, hamstrings, and quads) with exercises such as calf raises, squats, leg curls and extensions; strengthening the upper body with exercises such as dumbbell (bench) press, seated row, shoulder raises, bicep curls, and triceps extensions; and the core muscles (abdominals and back) by using regular crunches from the floor, stability ball crunches, oblique rotations, and back extensions. These basic exercises and more can help the basketball athlete begin to develop the strength necessary to build speed.
• 5 Exercises To Improve Power
Work on Acceleration and Quickness
Acceleration is the ability to increase velocity. The key here is how quickly you can increase your speed. This is perhaps more important in basketball than raw speed, because unlike a sport like track where all the athletes take off at the same time, basketball players must be quick to recognize when they must start a sprint--such as a rebound leading to a fast break -- and then be able to accelerate quickly. In basketball, having the ability to accelerate from a stationary position or from a moving position is equally important.
Drills such as learning the proper 45-degree body position to begin acceleration, or using the proper arm action in the sprint can be helpful in this type of training. Each of these seemingly simple, but often overlooked aspects to becoming faster can help athletes improve their acceleration.
Don't Forget Deceleration
Training for speed without including deceleration training is like learning to drive a car very fast without brakes. Athletes need effective speed, and effective speed means being fast, but under control.
When a basketball player dribbles fast down the court for a breakaway lay-up, she'd better be able to effectively slow down as she approaches the basket. Otherwise, she's out of control, and will probably miss the lay-up and perhaps even get injured.
Braking or decelerating is extremely important to speed training -- perhaps the most important skill in basketball speed training. This may seem counter intuitive to some, but in order to have effective speed on the basketball court, the athlete must be able to run fast, decelerate or slow down, and reaccelerate into a sprint, cut, or jump. Slowing down properly actually aids in the athlete's ability to reaccelerate. A fast, out-of-control player is not very effective in a game. So make sure that learning proper deceleration techniques are an integral part of your speed workouts.
An extensive discussion about proper deceleration technique is complex and beyond the scope of this article. However, many experts suggest that two key components to good deceleration is in keeping nice flexed or bent knees, and in lowering the athlete's hips during deceleration--whether from a sprint or from a landing.
Always check with your physician before undertaking any exercise program such as those covered in this article.
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.
Special running exercises for endurance and running speed
Hello, dear visitors of the website basketball-training.org. ua ! In today's article, I want to tell you about the series of running exercises , which will allow you to move faster around the court, instantly change direction, jump higher and stay fresh throughout the game.
I want to note right away that this article is not an ideal guide to the use of various special running exercises for the comprehensive development of a basketball player. Rather, it is the result of my observations, studying forums and books. The main thing is that from the systematic implementation of the exercises described below, you will get a pretty good result. Let's start!
Running exercises for basketball players
At first I wanted to divide this article into sections according to the type of exercise: "to increase the jump"; "for the development of endurance"; "to develop an explosive first step", etc. But, after writing a few lines, I realized that it would not be possible to divide it so clearly. So, I will try to list the most common exercises that you can perform on a morning (or evening, as you like) jog.
Shuttle.
Personally, I consider this exercise an integral part of every basketball player's training. An explosive first step, a significant increase in footwork speed, the ability to stop abruptly and instantly accelerate in the opposite direction, instantly run into fast breaks - all this is perfectly trained by shuttle running.
I know several variations of the shuttle. The first one, also known as the classical one: we got to know him at physical education lessons. The distance between start and finish is exactly 10 meters. The point is to run 4 distances as quickly as possible (round-trip, round-trip). A feature of the exercise is that when changing the direction of movement, you must touch the ground with your hand (or raise a tennis ball).
The second option is purely basketball. Starting position - on the end line. Start: dash to the free throw line, dash back to the end line; dash to the center line, dash back to the front line; a jerk to the free throw line of the opposite ring, again we return to the front; jerk to the opposite front - and back. Shuttle completed! Often the free throw line is replaced with a 3-point line (8.325 meters from the end line).
Reverse 17's.
This is one of the best exercises for developing speed and pushing speed when jumping from one leg. Just for a second: after 2 weeks of doing this exercise (3 times a week, 2 sets), I felt that I was running into the gap much faster. In the final stage of the takeoff - the legs were like springs, no fatigue after a dash at maximum speed across the entire site, awesome repulsion from the site. All in all, this is a great exercise.
How to do? Starting position on the end line, make a dash to the line of the center of the court and immediately return (backwards) to the end line. As a result, you need to run 9 halves of the site facing forward and 9 sites with your back forward. Results will be noticeable in a week or two, or even earlier. The distance to the center of the site is 14 meters. You can run across the site (15 meters). I did 2 sets: the first at the beginning of the workout, the second at the end.
Naturally, if it is possible to find special "elastic bands" that will create resistance for running, it will be generally cool.
Hill Sprint.
In a more understandable language, this exercise can be translated as a jerk to a hill. Due to the fact that the angle of the surface on which you run changes, the load on the legs increases many times over. The distance to be run is chosen individually. I think that for a start, 20-25 meters of ascent, with a slope of 30 degrees or more, will be enough for you. Again, my recommendation is to start with 6 runs up and 5 runs down. Down, of course, we go down face forward, it’s not enough to roll down, accidentally catching on something.
For those who like to mock (increase the load) - pick up small (0.5-1 kg) dumbbells. A sea of sweat, teeth grinding and heavy breathing are guaranteed! Once again: a jerk up and a leisurely descent jogging down. In Kharkov, you can run in the forest park, there are wonderful ups and downs.
It is impossible to pass by the usual exercises for all of us: multi-jumping and running with high hips.
Multi-leap (aka deer run). This exercise was discussed in the section on plyometrics, let me remind you of the main points. This is a jumping run, while the knee of the front leg is taken out as high as possible. We try to jump as far as possible and pull the knee. Choose the distance yourself: from 30 to 100 meters is enough.
Running with high hips. Here, focus on the intensity of the leg work (do it as quickly as possible) and the height of the hip lift. At least - until parallel with the floor. I would advise not to set the distance (because here the point is in the high speed of work, and not in overcoming the distance), but to set the time. For example, start with several sets of 30 seconds each.
Well, let's add one more exercise, which is usually performed at the beginning of a workout in most youth sports schools. Starting position - the corner of the basketball court. We start moving in a protective stance along the front line to the opposite corner. Again the emphasis is on the intensity of the footwork (and remember that the leading foot turns toe in the direction of movement). We try to take your foot off the floor as little as possible: the higher you start jumping, the more difficult it will be to quickly change direction. As soon as we are in the corner, we make a dash diagonally across the entire area, turn around, and move in a protective stance (already in the other direction). In general: 5 front lines on each side and 10 snatches is a good way to train game endurance, speed of movement in a protective stance and warm up all the muscles.
In fact, you can list the various running exercises ad infinitum, and still miss some really tricky exercise. If you know some very good running exercise, then write it in the comments, you can even link to a video with its implementation. I will only be glad!
And this article is over, I wish you effective training and look forward to visiting my site!
5 Basketball drills to move the ball with passes
There is nothing like watching a team move the ball quickly and efficiently around the court without greed.
Overcoming the defense with smart passing the ball to each other, creating situations for open shots and passes is one of the great offensive techniques.
Would you like your team to do it?
Basketball passing exercises in this article will help you with this.
But first let me explain something very important...
There are two types of training exercises:
1. Technique for passing the ball.
2. Decision making during transfers.
Unfortunately, most coaches only focus on the "technical" aspect of training and forget how to train their team's decision-making ability when it comes to sharing the ball.
Your players will not improve their game passes by doing thousands of repetitions of chest passes.
While technical drills have their place, they are much less important than passing drills with decision making.
We must let the players learn how to read the defense and make the right decisions.
In addition, ball passing drills are great for starting a workout to warm up your team and get them to communicate and work together.
5 ball passing exercises.
1. Advance
How the drill works:
Players form 3 columns evenly distributed along the end line. The two outside players start with the balls.
3 players advance across the court passing the ball back and forth to the middle player and then end the drill with two shots from under the basket.
Purpose:
A fun passing exercise that works on catching and passing without running, with communication, timing, and shooting from under the basket at game speed.
Formation:
Players form 3 columns behind the end line.
Two players on the outside lines have balls.
Instructions:
3 players (1, 2 and 5) begin to move forward on the court. The 1st outside player passes the ball to the 2nd player in the middle line.
Immediately upon receiving the ball, the center line player returns the ball to the same player on the touchline.
The 1st middle player then turns the other way and receives a pass from the 5th outside player and immediately returns the ball to him.
Outside players may use 1-2 steps to avoid running.
The drill continues until the players reach the opposite 3-point line. When this happens, the two outside dribblers go to the basket and shoot.
The group then waits at the opposite end for the rest of the groups to complete the exercise before starting the exercise on the other side. On the right scheme at the top, the three players (4, 3 and 2) continue the exercise according to the scheme described above.
Options:
Medium or 3 point shots. Instead of ending with a run to the basket, players may end with mid-range shots or 3-point shots.
Back and forth - instead of waiting at the other end, the troika can complete the exercise to both ends of the court. Only now the threes are placed on both end lines and begin the exercise when the three from the opposite side return to their half of the court.
One Ball - If you are coaching very young players, you can run this exercise with one ball until the players understand how it works.
Coach's Note:
Passes must be passed on the move in front of the player using proper passing technique.
The receiver must hold his hands at goodi level, showing 10 fingers and calling for the ball to be passed to him.
The middle player must catch the ball and quickly pass the ball to a running partner. Don't run!
Shooting technique from under the basket is very important in this exercise. Watch your footwork and make sure all players are doing it right.
2. Monkey in the middle
How the exercise works:
The players are divided into groups of three. Each group has one ball. The two transmitters lined up 12 to 15 feet apart. The third player in the group is the "monkey in the middle". He tries to hit or steal the ball. The two outside players must pass the ball to each other without using cross passes or dribbling. Simply turning and using feints to open up the passing line and pass the ball past the defender.
Target:
A fun exercise that works on defense at the same time. This exercise will teach players how to use feints and turns to create a passing zone and also to protect the ball.
Line-up:
• Groups of 3 players.
• Each group has one ball.
• The passers are lined up 12 to 15 feet apart with the third player (back) in the middle.
Instructions:
1. The drill begins with the defender attacking the player who starts the drill with the ball.
2. An attacker uses feints and pacing to pass to another attacker while a defender attempts to parry or intercept the pass.
3. After each pass, the defender rushes towards the ball carrier and tries to press the ball again.
4. When a defender recovers the ball or kicks the ball, the players change positions.
Variations:
Change after a certain time - Players can change
positions after a certain period of time (depending on the age of the players, their strength and stamina), and not after each interception and elimination. For example, 30-40 seconds.
One dribbling available. Let the attacking players hit the ball once to the floor to open up the passing corner. It will be tougher for the defender.
Only bounce passes allowed - to make it more difficult for attackers, allow them to only bounce passes.
Notes:
• It is very important for a defender to have active arms and legs at all times. This is the best way to intercept.
• Passing players must wait for the defender to recover before making the next pass. The purpose of the training is to learn how to pass and create passing angles.
• If there is no set time, the offensive player must not hold the ball for more than 5 seconds without passing the ball.
• No passing in an arc! They make the drill too easy for the attackers and will not lead to improvement.
3. Swing passes
How the exercise works:
The team is divided into 4 groups in the corners on half the court. The players make a pass to the player on the right, who start running along the sideline towards the endline. The sender then joins the end of the column into which he passed the ball.
Purpose:
A drill intended to be used primarily with young players or as a warm-up. This training will improve passing the ball on the move, as well as improve reception and passing without dribbling.
Lineup:
• The team is divided into 4 groups. One group located in each corner.
• The first player in one of the groups has the ball.
Instructions:
1. The ball carrier 02 starts the drill passing the ball 01 to the player on the right.
2. Before passing the ball, the receiver must start running in the direction of the next group, where he will make the next pass of the ball.
3. 01, having received the ball, passes it to player 05, who starts a dash towards 03.
4. After each pass, the passer joins the end of the group where the ball was passed.
5. The exercise continues according to the same scheme with passes and jerks of the players along the square in the same direction.
6. After a certain period of time, the coach changes the direction of the passes.
Options:
Turn on the second ball. If the players perform confidently, then you can enter the second ball in the opposite corner.
Different types of passes - The drill can be performed with one or two hand passes, bouncing, etc. One Dribbling - Players are allowed to make one dribbling before passing to the next player. This can be useful if you are passing with one hand.
TIPS:
• The receiver does not need to slow down or speed up to catch a transmission. Transfers must be accurate, timely and forward.
• The receiver must initiate the snatch in a timely manner with arms outstretched to assist the passing player in making a timely and accurate pass.
• It is very important that you do not interfere in any way during the exercise. Don't let them fall into this bad habit.
• Begin the exercise at medium speed at the beginning until the players understand it. Then increase the intensity.
4. Bronze gears.
How the drill works:
Starting at the end line at the edge of the penalty area, pairs of players pass the ball back and forth using different passes as they run across the court to the other end line. When they get there, they move closer to the touchline and come back using various passes over the players in the middle of the court.
Purpose:
An excellent warm-up that provides many passes in a short amount of time. Including passes of various lengths and types for players in training.
Line-up:
• All players find a partner.
• Each pair has one ball.
• Pairs split into two columns behind the endline at the edge of the SR.
Instructions:
• 1. The first pair move to the opposite side at a slow pace in the middle of the court, passing the ball from the chest to each other.
• 2. As soon as the first pair is closer to the 3-point line, the next pair starts.
• 3. When the first pair of players reach the opposing endline, they move to the touchlines and return, passing the ball over the pairs of players moving in the middle of the court.
• 4. When the players return to their starting position, they rejoin the pairs in the middle of the court and continue continuous training.
• 5. Every couple of minutes, change the type of passes players make for middle pairs and outside pairs.
Options:
Gears for pairs in the middle. For the mid lanes, there are several types of passes that I recommend: from the chest, with a rebound, one-handed from the chest, and one-handed with a rebound.
Outline Passes - For outside lines there are several types of passes that I recommend: chest passes, overhead passes, one hand passes.
Remember to consider your team's age, strength and skill level when deciding which passes they should use during practice.
Tips:
• Follow the pace of the exercise; especially if it is used as one of the warm-up exercises. Walking should not be allowed, but too much traffic should also be avoided. Accurate transmission is the main focus of training.
• Players on the outside lines must not make too many passes in an arc and with a very high trajectory on their passes. They should be at a height that is safe enough not to hit the midlines, but straight enough to reach your partner quickly.
• The ability to pass the ball with either hand is an important skill to develop. Expect mistakes when your players first perform a drill, but make sure you train them properly.
• Footwork is very important during this workout. Players must be able to catch the ball and pass back to their partner in two steps. If you are training young children and they cannot pass the ball at speed yet, slow down the pace of the exercise.
• After each run around the court, the players must switch to the sides so that they practice passing short and long passes from both sides of their body.
5. Netball
How the exercise works:
Regular battle without dribbling the ball is allowed at any time. Games can be played 3 on 3, 4 on 4, or 5 on 5.
Target:
An excellent exercise that improves not only passing the ball, but also moving without the ball, positioning, jerking, etc. This exercise will lead to less use of dribbling in games and fewer losses.
Lineup:
• Divide the players into two teams based on the number of players available for training.
• Try to make teams of the same height and skill level.
• Only one ball is needed for training.
Instructions:
1. Teams play normal full game - no dribbling!
2. The exercise is performed within the time specified by the trainer.
3. Begin with the arrangement shown in the diagram.
Point system:
• The game is played up to either 5 or 11 points.
• Each 2-point roll is worth 1 point.
• Each 3-point roll is worth 2 points.
• Must win by 2 points.
• In the event of a shooting foul, the offensive player throws one free throw for 1 point.
Variations:
One Shot Allowed - Players are allowed 1 dribbling when they gain possession of the ball. This is not a requirement, just an option.
Only bounce passes allowed - Restrict your players to using only bounce passes.
3 teams. The exercise starts by dividing your team into 3 groups of 3 to 5 players. Two teams start defense in each half. The third team is in the middle of the court on offense. The offensive team chooses one side and tries to score the ball without dribbling. Same scoring system as above. After a goal is scored or the possession of the ball is changed, the defensive team receives the ball, attacks in the opposite direction. The previous offensive team may play defense up to the center line of the court. Play until one team reaches 5 or 11 points.
Tips:
• It's very important to give players instructions on how to set up wide and run smart to get the ball.
Without it, you might as well be trying to get a car to go 100 miles per hour with a go-cart's engine. Studies have shown that weight training to build strength can improve running speed. We're not talking about building big muscles here. We're talking about building strong muscles that can help us produce speed. 
The key here is how quickly you can increase your speed. This is perhaps more important in basketball than raw speed, because unlike a sport like track where all the athletes take off at the same time, basketball players must be quick to recognize when they must start a sprint--such as a rebound leading to a fast break -- and then be able to accelerate quickly. In basketball, having the ability to accelerate from a stationary position or from a moving position is equally important. 
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.
ua ! In today's article, I want to tell you about the series of running exercises , which will allow you to move faster around the court, instantly change direction, jump higher and stay fresh throughout the game. 
Shuttle completed! Often the free throw line is replaced with a 3-point line (8.325 meters from the end line). 
I did 2 sets: the first at the beginning of the workout, the second at the end. 
In Kharkov, you can run in the forest park, there are wonderful ups and downs. 
Starting position - the corner of the basketball court. We start moving in a protective stance along the front line to the opposite corner. Again the emphasis is on the intensity of the footwork (and remember that the leading foot turns toe in the direction of movement). We try to take your foot off the floor as little as possible: the higher you start jumping, the more difficult it will be to quickly change direction. As soon as we are in the corner, we make a dash diagonally across the entire area, turn around, and move in a protective stance (already in the other direction). In general: 5 front lines on each side and 10 snatches is a good way to train game endurance, speed of movement in a protective stance and warm up all the muscles. 
I will only be glad! 
Watch your footwork and make sure all players are doing it right. 
The drill begins with the defender attacking the player who starts the drill with the ball. 
This training will improve passing the ball on the move, as well as improve reception and passing without dribbling. 
Bronze gears. 
Walking should not be allowed, but too much traffic should also be avoided. Accurate transmission is the main focus of training. 
Netball 
