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!
Exercises, means, methods for developing the speed of basketball players
Basketball lessons » Playing skills
Author: Maxim Gordienko
Hello, dear visitors of the site " Basketball Lessons ". We continue the topic of training and developing gaming skills with an article devoted to such an athlete parameter as speed.
Quickness is the player's ability to perform his actions in the shortest amount of time. The development of speed should be constantly paid attention to in training. Such training is especially necessary for tall and super tall players, since natural giants usually get little speed. It is known that weight training increases the speed of movement, develops muscle strength, improves coordination, which is important primarily for centers. It is advisable to combine special exercises and work on speed and technique in conditions close to the game, since constant game time trouble requires hard work, quick thinking and quick movements.
Development of speed among basketball players
In practice of working with basketball players of the national team, it has been proven that exercises with a barbell or kettlebell weighing 15-20% of the player's own weight develop motor speed. It is only necessary to ensure that during exercises with such weights the speed of movement does not decrease. Working with weights of 70-80% of the player's own weight contributes to the development of explosive strength and starting speed. However, it must be remembered that isometric exercises, which are mainly used to strengthen ligaments, are contraindicated for the development of speed: the muscles lose their elasticity, their contractions slow down. This method of developing speed skills includes work in the hall with balls and training in the stadium.
One or two leg squats, jumps with the weights mentioned above.
Quick steps forward, backward, left, right with a weight of 25-30 kg - from 30 s to 1 min (2-3 steps each).
Quick steps without weights forward, backward, left, right, touching the ground with the hand at each change of direction - 1 min (2-3 steps).
The same steps with touching the ground with one hand and dribbling with the other.
High starts at a distance of 5-10 m on time signal - in pairs, triples of players matched by weight, height, speed. Performed facing forward, then back forward.
Low starts at a distance of 5-10 m. Performed in the same way as in exercise. 5, but with dribbling.
Starts face or back forward at a distance of 5-10 m. The ball is at a distance of 3 m from the start. The player must take the ball and drive it forward. Can be done in pairs or triplets. The exercise is useful for developing starting speed.
The same as the previous one, at a distance of 50-100 m - for the development of motor speed. Runs on time.
Running 30-40m with high hips, turning into acceleration for the same distance. The same exercise can be performed with one or two balls dribbling.
Running with a shin touching the buttocks for 30-40 m with the transition to acceleration for the same distance.
Running with jumps alternately on the left and right foot for 30-40 m with the transition to acceleration for the same distance, with and without dribbling the ball.
Jumps on two legs forward (legs together) for a distance of 30-40 m with the transition to acceleration (running) for the same distance. This drill can be done with one or two balls dribbling.
Running with straight legs thrown forward (without bending the knees) up to 50 m with the transition to acceleration for the same distance. Can be done with one or two balls.
Snatch 15-40-60 m with rotation of the ball around the body, neck.
Fast run from a high start with the transfer of the ball from hand to hand. It is held as a competition of two or three players against the clock. Distance - up to 50 m.
The same as in the previous one, with imitation of deceptive movements.
Passing the ball in pairs during a speed run. One player runs forward, the other runs backwards.
Forward facing speed run of two players holding one ball with arms outstretched towards each other.
Speed run with side steps of two players facing each other, holding two balls on outstretched arms. Distance - up to 50m.
Fast running of the center player backwards with the transfer of 3-4 balls to him by the players who move facing him, being at a distance of 4-5 m. Distance - up to 100 m.
The fastest possible ascent and descent of the stairs, taking into account the frequency of movements. It is held as a competition of two or three players for a time - from 20 to 40 s.
Speed run with turns (pivots) with one or two balls in a competition of two players. Distance - from 30 to 50m.
Same as above, but with dribbling and shooting, in pairs and teams.
100m Team Relay Dribbling in Athletics Stadium. Players must pass the ball from hand to hand after 100m acceleration. Teams can be 5-10 people.
High-speed passes of the ball by three players in three passes with the ball thrown into the ring 5-7 times in a row.
High-speed dribble from the front to the foul line, return to the backboard with the ball thrown into the ring. Then dribbling to the center and back, to the opposite penalty area and back. It is played as a competition between two players.
Same as above, but dribbling two balls.
By the way, these speed and speed training methods are taken from A. Gomelsky's book on the development and training of basketball players. But let's continue.
Very little attention is paid to the development of hand movement speed in our basketball, although a lot depends on the correct, fast work of the hands in the game. Strong, tenacious hands often help to win the fight for the rebound of the ball from the backboard, the fight on the floor. It is necessary to train the strength and tenacity of the hands and fingers constantly. For this purpose, exercises with tennis balls, an expander, push-ups from the floor on the fingers, hangings and pull-ups on a rope are best suited.
Exercises for the development of quickness (speed) of hands
Dribbling of one or two balls.
Passing two or three balls against the wall for a time - 30-40 s.
Hitting or catching two or three tennis balls, standing with your back to the wall at a distance of 2-3 m.
Passes against the wall with the right hand while dribbling with the left hand.
Juggling with two or three tennis balls with one and two hands.
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! 
It is known that weight training increases the speed of movement, develops muscle strength, improves coordination, which is important primarily for centers. It is advisable to combine special exercises and work on speed and technique in conditions close to the game, since constant game time trouble requires hard work, quick thinking and quick movements. 
This method of developing speed skills includes work in the hall with balls and training in the stadium. 
Can be done in pairs or triplets. The exercise is useful for developing starting speed. 
Can be done with one or two balls. 
It is held as a competition of two or three players for a time - from 20 to 40 s. 
But let's continue. 
