Five Training Keys to Getting Quicker for Basketball | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Five Training Keys to Getting Quicker for Basketball

August 11, 2011

Must See Basketball Videos

Being quick on the court isn't all about genetics. According to Michael Atkinson, Elite Pro Performance national consultant and A.C.E. certified personal trainer, “While it may seem that some of the best basketball players in the world were naturally born with an explosive first step, training can help gain fractions of a second on your first move.” And those fractions of a second can be the difference between an uncontested layup and a turnover.

No matter what exercises or drills are included in a basketball speed workout, the following are crucial training points:

Positioning/Posture
A proper base and stance allows for more explosive movements in workouts or during games, without risking injury. "Force is generated from the ground up," says Atkinson. To gain any increase in speed, the athlete must be stable and balanced with a slight knee bend throughout each and every movement."

Leverage
After building a solid base, the athlete can learn how to generate force from that position. A strong athletic stance provides leverage by increasing the ability to gain maximum extension through the body, resulting in more power and faster acceleration. It's difficult to push off a defender or move freely through space without being stable from the ground up.

Reaction
This is a movement generated in response to an external force, which could come from a partner during a training session or a defender during a game. Don't just shoot around; practice specific situations.

Footwork
Get quicker starts by becoming more efficient with footwork. That means working on quick steps, counter-movements, pivots and jab steps—the kinds of steps commonly taken during a game.

Deceleration
Redirecting force in a different direction is the key to staying tight on defense and breaking free on offense. Straight-ahead speed is great, but without the ability to decelerate, it's useless on a basketball court.

For exercises that work on all five key aspects, head over to STACK Basketball.

Source:  Elite Pro Performance
Photo:  au.ibtimes.com

Brandon Guarneri
- Brandon Guarneri served as a Content Director for STACK Media. He oversaw production for STACK Magazine and created video content with athletes and brands for...
Brandon Guarneri
- Brandon Guarneri served as a Content Director for STACK Media. He oversaw production for STACK Magazine and created video content with athletes and brands for...
More Cool Stuff You'll Like

3 Speed Training Essentials You Must Develop to Get Faster

As in a previous article, The Venn Diagram of Sprinting, this article will focus on additional factors associated with speed development. Initially, we...

Sprint Faster With Speed Demons

How to Build First-Step Quickness for Baseball and Softball

5 Essential Cross Country Workouts Explained

Build Game-Breaking Speed With This Exercise

Here's Why Andre Williams' Breakout Performance Was No Fluke

3 Box Drills That Develop True Game Speed

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

Burn Your Competition with This Sprint Workout

10 Reasons Why You're Not Getting Faster

The 5 Elements of a Successful Speed Training Program

The Secret to Tom Brady's Newfound Speed

Skipping Drills: The Missing Link From Your Speed Workouts

Get Faster With the Ultimate Stair Workout

Rev Up Your Sprint Training With These Complexes

12-Week Off-Season Baseball Speed Workout

5 Ways to Spice Up Your Ladder Drills

Lengthen Your Stride for Maximum Speed

ZSeries 10-Minute Workouts: Multidirectional Run

The Off-Season Baseball Speed and Agility Workout Program

Speed Plyometrics to Help You Run Faster

8 Positions to Lower Your 40-Yard-Dash Time

Build Strength for Baseball and Softball Speed

How to Train for Speed in Cold Weather

How to Safely Decelerate Faster

Improve Your Football 40 Time During the Season

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

4 Powerful Band Agility Drills

3 Simple Tips to Improve Your 40-Yard Dash

Get the Most Out of Foam Rolling

2-Week Long-Distance Track Workout Training Plan

Improve Your Footwork to Improve Football Agility

3 Speed Workouts to Improve Your Top-End Sprints

Ditch the Sprints. Here's How to Build True Sports Speed

4 Foot Speed Drills to Increase Speed and Agility

Stability Training Can Improve Your Agility and Range of Motion

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

STACK Challenge: 300-Yard Shuttle

Make Quick and Powerful Cuts Like Adrian Peterson

ZSeries 10-Minute Workouts: Track Sprints

Michael Johnson's Guide to a Faster 40

Get Faster With 'The .10 Second Difference' From EXOS

How Sammy Watkins Built His Game-Breaking Speed

ZSeries 10-Minute Workouts: The Treadmill Challenge

How to Improve Your Basketball Quickness in 5 Minutes

Soccer Speed and Agility Drills for Women

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

Reactive Agility: The Next Big Thing in Speed Training