How to work on your footwork for basketball

15 Best Basketball Footwork Drills for Guards

It’s time to work! Today we’re going to reveal some of the greatest basketball footwork drills for guards.

Footwork is the foundation for everything in basketball. Do you want to be able to stay in front of whoever you are guarding? You have to be able to move your feet. Want to create space in the post or beat your defender by moving without the ball? Do you want to be able to dance on your defender and make them dizzy with the dribble? All of that starts with footwork.

In this article, we’ve put together a little bit of everything to get better at footwork. A little agility work, a few drills with the ball, and some to make sure whoever has the ball cannot create space against you. So let’s get after it.

To move your feet on defense in basketball push off your feet side to side. Everything starts by being in an athletic stance: balance, hips back, knees bent, butt down. If you lean forward too much, bring your hands up! Now you can step and slide or cross-step. Focus on pushing/generating force off of the back foot.

Watch Alysha Clark in the video below – study her stance. There’s a reason she finished 2^nd in Defensive Player of the Year voting last season.

You can improve your footwork by working on foot speed, your ability to change directions, hip mobility, and balance. For example, one way to improve your footwork is to practice crossover steps across the court one way, and back the other. Another is to use a rope ladder, and go up both sides, one at a time, moving each foot into the square and out again, as fast as you can. Let’s explore even more fun ways to improve your footwork.

Try these basketball footwork drills for guards

We’re going to cover some great footwork drills with a ball, some without, and some with a ladder. That way, no matter what equipment or space you have, there’s something you can work on today.

Basketball footwork drills for guards without a ball

1. Zig-zag

In order to make sure the ball handler stays in front, you have to be able to move your feet and body quickly. The zig-zags are a great way to work on that while also having the added benefit of working on your ability to turn your hips.

2. Crossover step & slide

The crossover step is a really effective way to make up ground when a ball handler is quicker than you. If you try sliding with them the entire time, you might get left behind.

3. Closeout & slide

Closing out is one of the most important things because if you are out of control and end up out of the play, that hurts your team. Learning to chop your feet to slow down is great but then being able to slide once they put the ball on the floor is next level.

You can do this with a ball and a partner but you do not need either – you can just imagine the offensive player going a direction and react by sliding that way after the closeout.

4.

This move requires a partner or a coach. What you’re going to do is face your partner and be in an athletic stance. The leader can only move laterally but they should be making quick movements. The purpose of this drill is to be reactive – because that’s what playing defense mostly is, reacting to the offensive player

If you have access to an agility ladder, it is a great way to improve your foot speed, stamina, timing, and balance. They’re a pretty low cost on Amazon (and if you purchase we’ll get a couple of cents to fund our basketball coverage).

5.

The in and outs properly reinforce staying on your toes and it makes you just a little bit faster.

6.

This is a little bit like hopping: you jump to have both feet outside the ladder and quickly get both feet inside and then move on to the outside of the next rung and back in. John Wall demonstrates it here.

7. Foot fires

This drill is meant to really push how quickly you can move your feet. You start with the left foot outside the ladder, then the right foot outside, then the left foot inside, then the right foot inside, and then move up the ladder as fast as possible.

Start with both feet in the box. You start with a small jump. Your right foot will land outside the next run. Jump back into the box with both feet and then jump again so the your left foot lands on the outside of the next rung.

Basketball footwork drills with a ball

Here are some drills you can do with just a basketball and some space to dribble. If you need a ball, check out some of the best women’s basketballs including Wilson’s cool basketballs. There are WNBA replica balls by WNBA team, and, of course, our favorite the Evo NXT Game Basketball.

The jump stop is the single most effective move in basketball because it slows the game down and now you have the choice of pivoting with either foot. Start with two dribbles and then take a small hop, making sure to land on both feet at the same time.

You can do this drill with a basketball and a hoop but if you don’t have a hoop, just work on the hop and balanced landing. In the video, he takes jumpers but you can simplify it and make the shots layups if you want.

10.

The reverse pivot is one of the most effective tools at creating space and it also has the added benefit of helping you improve your footwork.

All you need is a straight line in space: start dribbling from point A to point B. Come to a jump stop. Pick a pivot foot to reverse pivot on. Rip through and then dribble back towards point A. Come to a jump stop and now reverse pivot with the opposite foot and head back to point B. You can repeat these for as many reps as you want/can do with good form.

This move is when you “skip” off of your inside foot is a change of tempo move that you can build so many moves off of. All you need is a ball and a little bit of space. If you have a cone or a water bottle to help mark when to skip, that’s great!

Here are drills you can do with a ball and hoop. Each drill can be adjusted to shoot layups instead of jump shots.

12.

This drill may seem a little strange at first but it works on a lot of things at once: balance, moving your hips quickly, and getting your feet aligned properly. If you do not feel comfortable doing this before a shot yet, try just practicing the hip swivel. Incorporate a ball when you’re ready and then ultimately progress to this drill.

13.

The pump fake is a great move but you have to practice stepping through and getting the timing and speed down in order to fully take advantage of the space you have generated.

Start on the left side of the basket. Dribble with your left hand, plant with your right foot and push backwards. You should feel the outside of your right foot on the ground as you push into a step back. When you go to work on this move on the right side, makes sure to flip everything (right hand dribble, left foot plant to stepback)

 15. Pump fake + pivot stepthrough (advanced)

When you’re ready to progress to more advanced level footwork, you can combine some of the drills above – like a pump fake into a pivot stepthough. Demonstrated here by Kobe Bryant, it can be an incredibly effective move to create space where there otherwise would not be any.

Need something printable? Check out a few handy basketball footwork drills pdfs.

1. 36 Drills PDF: Here are 36 basketball drills from BBallTools.com. The one that is particularly geared toward footwork is the Dot Drill.
2. Player Development PDF: Here is a basketball player development PDF by Dragan Raca and others. Page 33 onwards is specifically geared toward footwork.
3. Footwork Drills Packet: Check out 6 basketball footwork drills by Tates Locke. This is a great resource full of drills and examples.

Let’s get into a few good conditioning drills for basketball to put that fancy footwork to use.

You’ll need a few cones and a little bit of space but this a great drill you can pair with zig-zag drills. Set up a few cups (for the sake of this example, let’s say 5) on each side of the lane (or whatever space you’re working with).

Start in the middle of the lane and then slide to your right picking up the cup, then slide to the opposite lane line and stack the first cup and then pick both up. Now slide to the right again and stack. Repeat this process until you finish picking up all the cups. The key to this drill is to stay low and in that defensive stance the whole time. Check out the example from Breakthrough Basketball:

You can challenge yourself further by trying to beat your time every attempt.

One of the greatest conditioning exercises also happens to be a great footwork developer! There are so many different ways to use the jump rope to improve coordination and you can build up using different progressions but ultimately, this is our recommendation – the lateral hurdle step.

Move side to side instead of just up and down on your jumps. The objective is to keep one leg off the ground (knee at about waist level). Hold your leg up and in position while hopping on the other foot. It is meant to be incredibly challenging but once you get it down, you’ll be flying on the court.

3. Shuttle run and slides

A classic conditioning drill that can be applied to basketball is a shuttle run. If you’re on the court, you can use the lines as markers. If you don’t have access to the court, just measure it out and improvise with water bottles or cones as markers.

Start on the right lane line (facing the basket) and defensive slide to the right. As soon as you touch the sideline, turn and sprint back to the lane line. Be sure to work on going left and going right!

A more fun twist you can put on this is by having a partner on the sideline holding a tennis ball (or something equally small and bouncy). When they drop the ball on the ground, that will be your cue to go. Your objective is to try and get there before the ball bounces a second time. If this is too hard for you to do the first time – try having your partner bounce it hard. That way you will have more time to cover that ground.

Practice with these basketball footwork drills for guards

Now you know basketball footwork drills for guards, you’re ready to start working on your explosiveness. Check out basketball guard drills to get better at attacking.

For more ladder drills, check out this compilation but put together by USA Basketball.

Shop DribbleUp’s smart ball to work on your game (because they’ll send us a few bucks so we can keep putting out great basketball drills).

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Fundamentals of Basketball Footwork

Proper footwork is the foundation of the game of basketball. Building a skill set of solid footwork techniques can help ensure the proper development of 12-year-old youth players and high school players.

Some footwork techniques included here are time-tested basic fundamentals. Others may be completely unfamiliar, but are widely used in other sports and are applicable to basketball.

Proper footwork helps enhance any player's ability to play offense, defense, rebound or any other part of the game of basketball. Hopefully, coaches and players do not forget to focus on footwork during practices.

The following are 10 important aspects of footwork:

Ready Position

You can't score unless you make shots. A quick surefire way to improve your shot is simply to have your feet and hands ready to catch and shoot, even before the ball is passed. To play defense properly, most coaches and players understand that you must start with a ready position that allows the defender to move in any direction, including jumping up to block a shot or standing still to take a charge. The basic ready positions for both offense and defense in basketball are essentially the same. This is the most basic and necessary athletic stance for success in most sports, including basketball.

Heels Up
Coaches in every sport teach players to "get low" and "stand on the ball of the foot" or "on your toes." These phrases are metaphors to more easily explain how to perform this technique. When done correctly, it actually is the area of the foot directly behind and across all of the toes, which includes the ball of the foot, that will bear and support the weight of the body. Raising the heels off the floor automatically causes the legs to bend, making it easier and more natural to lower the body into a slight squat that provides balance, power and enhances propulsion. This bio-mechanically correct contact point of the foot, combined with a low center of gravity, is the optimum position for basketball players to start any movement. Players will find it easier to sprint, jump, slide, stop, pivot and hold their position.

Wide Base
Maintain a wide stance with both feet about shoulder-width apart. A shoulder-width stance is sufficient enough to increase the ability to quickly move forward, backward, or shoot jump shots and free throws. To increase the ability to move laterally, separate the feet even more than shoulder-width. Establishing post position requires an extremely wide stance.

Jump-Steps

As a former 100-meter sprinter, I know the value and technique of the proverbial quick first step. Sprinters are trained to explode out of the blocks, pushing off with one leg while bringing the opposite knee up toward the chest. Sprinters emphasize not just the speed of the first step, but also how much ground is covered by the step.

To modify this technique for basketball, start from a low, ready-position stance, practice jumping as far and fast as you can off one foot at a time, then land on the other foot while regaining and maintaining balance. This should generate movement towards your desired direction, not upward movement.

The best players can do this moving forward, laterally or even backwards. Develop the ability to do this off both feet. The best players in the game utilize this technique to move or change direction forward, backwards or laterally with explosive results.

Speed is a combination of physical strength and coordination. Quickness is that combination, plus the mental focus to anticipate and be prepared to move when and where you need to. Both stem from jump steps. Examples of how this is utilized in game play include driving to the basket, moving into 1-2 step footwork on jumpshots, and the first step of defensive slides.

Sprinting

Most people assume we all know how to run. No, we don't. Even world-class sprinters consistently work on their technique, and so should basketball players. After the initial jump-step mentioned above, learn to lift the opposite leg and the knee high up toward the chest, while also making sure to alternately and aggressively pump the arms.

The fastest sprinters in track often measure both the speed of their first two steps, as well as how far they go with each step. In a practical example, to truly run a fast break, it's important to actually sprint. The benefit of maximizing the ability to reach and maintain top speed in basketball games is evident on both offense and defense. It makes sense for players to learn to sprint properly.

To really improve speed, get quality coaching. While speed and conditioning coaches currently are very popular, seeking help from an experienced local track coach could prove to be more effective and less expensive.

Two-Foot Jump Stop

Like the ready position, this is one of the most basic yet useful types of footwork. The jump stop is essentially a technique used to transition from moving (even quickly) in any direction, into stopping and reestablishing the ready position described above. To execute the jump stop, simply get both feet airborne, land with both feet touching the floor simultaneously and immediately drop into a ready position stance to help regain balance.

There is no need to jump up or jump high. In fact, the lower you remain to the ground the quicker you will be able to transition into whatever movement you choose to do next. The two-foot jump stop allows players to gain, reestablish and maintain balance in order to transition into the next movement needed to make a play. On defense, the jump stop can be used to establish defensive position to either take a charge or shift quickly into a defensive slide. On offense, both post and perimeter players use the jump stop to enhance their ability to catch a pass, (commonly referred to as "coming to the ball") and create the option of establishing either foot as a pivot. In the modern game, the jump stop is used by many shooters instead of the traditional 1-2 step when shooting.

Tripod Lunge Step

When conducting coaching clinics, I find this technique is unfamiliar to many coaches, although as far as I know, it has been around for almost 60 years. The tripod lunge step is the absolute best way to learn or improve a player's ability to do an off-hand layup.

Modern sports science and bio-mechanics research has shown a right-handed person's left leg is stronger and more dominant than the right leg. Obviously, this is the opposite for lefties. The problem with most players attempting to make an off-hand layup isn't strength or control of the arm or hand, it's that the player has to jump off the non-dominant leg.

When approaching the basket to shoot a layup, take as long of a step as possible with the foot of the outside leg (the leg furthest away from the basket and closest to the sideline). Next reach out with both hands--also as far as possible--to grab the basketball. In this position, the player should have the outside leg and foot as one point of the tripod, and the two hands, also stretched out, make up the other two points of the tripod. It may be beneficial to have the ball sitting still just outside the block in a chair or being held still by someone when learning or practicing this technique.

Think of chair drills or especially the Mikan drill, only stretched out. It may prove helpful to research the "Mikan Drills" even if you think you know how to do all of them. From the tripod position, first pull the basketball into "the chin and protect position" with the elbows out. Next, with the opposite/inside leg, take a lunge step towards the top corner of the white square of the backboard and jump up off this leg towards the top corner of the white square on the backboard. The knee of the outside leg should now be lifted with as much upward thrust as possible to help increase the vertical leap off the floor. Finally the eyes, hands and fingers must remain projected and pointed at the target.

Many basketball coaches and players prefer to aim at the top corner of the backboard. Another very helpful technique is to keep the eyes and fingers on the target, the top corner of the backboard, as long as possible--even after landing on the floor and having momentum take the player away from the basket.

Pivoting

The purpose of pivoting is to gain a positional advantage. Learning to pivot in the direction that gives the offensive player positional advantage is an acquired skill. A foot becomes a pivot foot, because it is the last foot to touch the floor, or the other foot leaves the floor first. Because the pivot foot can turn as long as it remains anchored to the floor, the player is now able to move the other foot without a causing a traveling violation.

Most players keep their entire foot on the floor when pivoting. Most coaches allow this and many teach it. Although commonly used, this not the best bio-mechanical way to place the foot on the floor. If the foot is flat, the player stands straight up instead of being low, balanced and powerful. Remember "heels up." The pivot foot should contact the floor only with the area of the foot directly behind and across all the toes.

A pivot should only be used to gain a positional or tactical advantage like maintaining balance, to get away from the opposing player or to protect the basketball. Once in the ready position following a two-foot jump stop, either foot may be used as the pivot foot. Virtually every basketball movement requires or can be enhanced with proper pivoting.

Plus Sign Pivots -- This is one of the best ways to learn proper pivoting. Find two lines on the court that form perfect 90-degree angles that look a like giant extended (+) plus sign. Place the left pivot foot on the floor at the center of where the lines cross. Then get the body into the ready stance with the heels up. Practice this while holding the basketball in a triple-threat or chin-and-protect position. Be mindful to keep both elbows up to protect not only the ball, but to also help keep defenders from bodying up and crowding the offensive player. Failure to keep the elbows high allows the defender to force the offensive player to step backward and lose balance. That allows the defender to get close enough to swipe the ball away.

Initially, practice just getting into the ready stance with a slightly wider base and establishing balance with the left foot (the pivot foot) on the center of the plus sign. Once comfortable, begin pivoting by moving the right foot and shoulder forward together until they reach the same horizontal line from where the pivot foot (left foot) is anchored.

The most important part of the movement is to keep the pivot foot on the floor while turning on the plus sign. If the foot is not still in the same exact spot when you touch the right foot to the horizontal line, the pivot was done incorrectly. After that, simply reverse the right shoulder and foot back to their original placement. Switch and pivot on the right foot as well to learn and strengthen both legs.

These two movements are commonly referred to as an outside or front pivot and the inside or reverse pivot. Practicing 25 to 50 inside and outside pivots not only teaches great skills development, but is also a great warm-up activity. Practice 100 or more on each foot, and it becomes an excellent strength and conditioning activity. Practicing 300 or more can take a player's game to the next level.

Straight Line Pivots -- Learning and executing this pivot is the same as the horizontal + "plus pivot" except for two things. First, the use of the vertical line of the + sign on the floor instead of the horizontal line. Secondly it is also helpful to start holding the basketball under the chin with elbows up. Then position and sweep the ball up over the head or low near the ankles as this protects the basketball from defenders.

This move is highly effective in protecting the basketball when trapped by two defenders. A player utilizing a pivot foot and adding a pass fake becomes very difficult to contain in a trap. This helps players trapped at half court or in a full-court press. Post players and rebounders also benefit from straight-line pivots and pass fakes to make outlet passes when trapped. Perimeter players use straight line pivots on the perimeter attack moves, such as a jab step, to set up a shot or drive.

Jab Step

The jab step is basically a combination of a pivot and a fake jump-step. First establish a pivot foot. Keeping the heel up on the pivot foot allows a player to have balance, the ability to change the direction before dribbling, and the ability to push off with enough power to maximize quickness of the individual player.

The jab step is used to get defenders to move away or turn in an attempt to stop the offensive player. Players often jab to the left or right, but sometimes it is more effective to jab directly at the spot just outside and past the defender's foot. Experiment to see if the defender has a pattern of putting more effort in turning or moving back more when you jab at their front or back foot, or both equally.

Practice shooting as well as moves that attack both sides. If the defender steps back, the offensive player can return to the original position with momentary clearance in time to get off a good shot. If the defender turns to cut off the angle of the jab step, the offensive player goes opposite, often attacking the front foot of the defender to gain a positional advantage to drive past the defender.

It is very important to actually be trying to beat the defender by exploding into a first step. This move should be done only if you read the defender and realize that you have not created a positional advantage.

Crossover Step

Starting from a low-ready position, protecting the ball in a chin, low sweep or rip through, pivot in the direction you want to travel while simultaneously bringing the opposite shoulder, hip and foot across the body and in the same direction. To maximize the effect of this move, push off the pivot foot like a sprinter using a jump step and raising the opposite knee high to increase explosiveness. This move is highly effective without any fakes, especially if you can lull the defender into being still and flat-footed. It becomes a race, and the offensive player gets to say go. If playing against a quicker or active defender, use the jab step first to help set up your attack.

The crossover can also be used without the basketball to cut off the offensive player on defense and to gain box-out position as a rebounder. Combining the ready position, crossover, jump step and two-foot jump-stop is a highly effective and disruptive use of proper defensive footwork.

Drop Step

This move can be used to counter an aggressive defender over-playing one side of the offensive player--who is trying to receive a pass or gain a positional advantage to drive or shoot when they already have the basketball. The drop step, like the crossover step, can also be utilized by rebounders to gain and maintain a positional advantage. The move is essentially a reverse pivot where the player uses their leg and hip to block and hold off the opposing player.

Commonly used on offense in back-to-the-basket post moves, it is equally effective by perimeter players who are being overplayed. First, make sure to use the two-foot jump stop to help ensure catching the basketball. As the catch is made, determine where the opposing player is coming from and prepare to land with a two-foot jump stop and immediately start a reverse pivot, leg sweep towards the basket utilizing the hip to both seal off and push the defender away.

Inside Foot 1-2 Step

This is the most effective and fundamentally sound way to shoot a jump shot. Many coaches still prefer the inside foot 1-2 step, because when the shooter spots up and tends to be standing still, it is used to generate lift and rhythm for the shot. It also is a very effective way for the shooter to regain balance and control when on the run from the left, right or straight ahead.

When the shot actually is taken, proper shooting footwork is the same as the basic ready position except that the right foot is slightly ahead of the left foot to line-up the body towards the target (the basket). The shooter's feet should be in the ready position long before the ball is passed.

Statistically, most missed jump shots hit the front of the rim. Expert shooting coaches with training in behavioral science can predict that a shot will be missed as the shooter catches the basketball or as the player picks up the basketball off the dribble. This is easy, because we can see that the shooter was not truly ready to shoot before catching or picking the ball up off the dribble. Also, this is an indicator that the shooter's mindset only is ready to take the shot, but not ready to make the shot. This concept is a topic for another article, but is pertinent here because preparing in advance of receiving the basketball to execute the inside foot 1-2 step can be an indicator of the shooter's focus to make the shot.

If dribbling, it is best to make the first step into the shot with the inside foot, which is always the foot closest to the basket, when the player is not directly and straight ahead facing the basket. Off-the-dribble or catch-and-shoot, always step into the basketball with inside foot 1-2 step footwork. When the shooter's feet and shoulders are already facing straight ahead towards the basket, a right-handed player's footwork should go in the left--right order. This allows the player to brake, stop and gain balance and control utilizing the dominant leg. The left foot should touch the floor, heel first. The right foot should come forward and point towards the basket.

The two-foot jump stop has become popular with many coaches and players. It can also be very useful when doing a step-back jump shot, moving very fast going left or needing to use a quick release shot. However, research has shown that when players learn the 1-2 step jump shot first, they actually will use the two-foot jump stop shot when pressured or rushed. What is intriguing is that this often occurs when the player has never practiced this technique, because the player has already learned to control their momentum to stop and square up to the basket from using the 1-2 step jump-shot.

Finally, many players step or hop into a 1-2 step or jump-step after they catch the ball thinking they are gaining the advantage. Using either the 1-2 step or the jump stop, the player receiving the basketball should use this footwork as they catch the basketball. Said another way to make this concept even clearer, players should use this footwork, in order to catch the basketball.

Conclusion

Striving to master these 10 footwork techniques in everyday practice and training will enhance basketball conditioning and proper skill development. Practicing pivoting is not easy; it's hard and sometimes monotonous work. Everyone wants to practice shooting, or just go out and play games. Learning, practicing and utilizing proper footwork, however, can change a player's game for the better and separate them from the rest of the pack.

Most top coaches understand that the best players in the history of basketball, from George Mikan, Bill Russell and Oscar Robinson, to Magic Johnson, Larry Bird and Michael Jordan, utilized proper footwork to gain an edge over opponents. The next time you see highlights, watch and look for what you can learn from their footwork.

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