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Partner Agility Races

February 1, 2009 | Featured in the January/February 2009 Issue

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If you’re a lugging post player or a guard whose feet seem encased in concrete, it’s time to review your speed training. Below, Dr. Marcus Elliott of Peak Performance Project doles out a bonus speed drill to address your lack of court finesse and help you market your game to recruiters.

Partner Agility Races
Setup: Place one marker five yards from start line and another ten yards from start line // Grab a teammate with similar speed and agility

*Drill is performed simultaneously with each person performing different movements.

Movement 1
• Line up at starting line
• On command, sprint 10 yards, touch line with hand
• Sprint back to start, touch line with hand
• Finish by sprinting through 5-yard marker

Sequence: Sprint 10-10-5

Movement 2
• Line up in backpedal position at 5-yard marker so back is toward 10-yard marker
• On command, backpedal five yards, touch line
• Sprint forward 10 yards, touch line
• Finish by backpedaling through start line

Sequence: Backpedal 5, sprint 10, backpedal 5

*Perform drill 8-10 times, switching roles after each set

Coaching Points: Touch line with hands by lowering your entire body // Use proper running mechanics // Maintain similar 45-degree trunk angle while sprinting and backpedaling // Avoid raising your torso while backpedaling
Benefits: Creates nimble feet to cover large areas quickly // Allows for dramatic shifts on the hardwood

Read more about Dr. Elliott’s Peak Performance Project at p3.md.

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