4 Basketball Quickness Drills to Help You Get Faster and More Explosive on the Court [ARTICLE]

4 Basketball Quickness Drills to Help You Get Faster and More Explosive on the Court


By: Jamal Baptiste

Provided by: STACK


In basketball, first-step quickness is vital to success on the court. Optimizing your first step will allow you to create separation and help you make transition plays more effectively. There are a variety of ways to develop first-step quickness.

In this article, we will focus on three variables that can enhance a basketball player's quickness. Mechanical drills such as the Acceleration Wall Drill help to reinforce posture. Plyometrics develop explosiveness, quickness and assist with injury prevention. Reaction drills improve speed and coordination.

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Acceleration Wall Drill

This drill helps put the body in an optimal position for leg action and body posture. It helps a player develop motor skills that transfer into great technique specific to sprinting.

Benefits: Trains the movement pattern of acceleration.

Sets/Reps: 1x3

Directions:

• Standing with your back against a wall, take one step forward, then turn around and place your arms on the wall.

• Lift your left or right knee to hip-height.

• Keep your toes up and parallel to your thigh.

• Rapidly switch legs and hold position for 2-3 seconds.

• Repeat for specified reps.

Coaching points:

• Keep your arms in line with your shoulders.

• Each rep will have you exchanging legs for a specified number of reps (i.e., single exchange will switch legs one time; a double exchange will rapidly switch legs two times, etc.)

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Broad Jump

Plyometrics improve explosiveness for vertical jumping and first-step quickness. It allows basketball players to produce maximal force quickly. Broad Jumps can help a basketball player express a higher amount of force horizontally, basically allowing him or her to move quicker going forward.

Benefits: The Broad Jump is a great foundational drill to enhance explosiveness.

Sets/Reps: 2x5 jumps

Directions:

• Start in an athletic position with a wide base, knees slightly bent, arms slightly bent at the side in a ready position.

• Explode forward as far as possible by cycling your legs underneath your hips.

• Land as softly as possible with your hips higher than your knees.

• Repeat for specified amount of jumps.

Coaching points:

• As you jump, move your arms forward to develop momentum.

• Cycle your legs underneath your hips to cover more ground.

• Absorb the ground by doing your best to land softly.


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Ball Drop Reaction Drills

Reaction drills are seldom used in training but are essential to success. The ability to react to constant changes on the court makes for versatility. A well-rounded player will not only be able to achieve success, but play at the highest level. The Ball Drop Drill is a great drill to enhance reaction in basketball.

Benefits: Quickness and coordination

Sets/Duration: 2x30 seconds each side

Directions:

• Have a partner stand about a foot and a half away with two tennis balls held at his sides.

• Once your partner drops the tennis ball, sprint and catch it.

• Sprint to the side that the partner drops the ball.

Coaching points:

• Once your partner drops the ball, sprint and catch it so the ball doesn't bounce twice.

• Return ball to partner and repeat.

• This drill can also be done while dribbling a basketball as a progression.

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19 Jun 2018


By STACK
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