5 Basketball Footwork Drills | STACK
X

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

5 Basketball Footwork Drills

September 9, 2012 | Mike Meister

Must See Basketball Videos

Good footwork and agility are keys to success on the court. To be effective on both offense and defense, you need the ability to change direction while maintaining balance.

The best way to improve your footwork and agility is with agility ladder drills that mimic on-court movements. These basketball footwork drills develop foot speed, control, landing coordination, balance, and forward and backward movement, all of which make you a better athlete on the court. (Here are 5 essential training keys to getting quicker for basketball.)


Below are five footwork drills for basketball that are great for improving your movement on the court. Perform them during a speed workout once or twice per week. For an additional challenge, perform them on stairs.

Basketball Footwork Drills

Four-Step Run

Start behind ladder. Run through ladder placing both feet in each box, then step again with both feet in same box. These are small steps, similar to stutter-steps. Lead with opposite foot on second set.

Sets/Reps: 2xDrill

Two Up, One Back

Start behind ladder. Step into second box, skipping first box. Step back into first box. Repeat two-up, one-back pattern through entire ladder. Lead with opposite foot on second set.

Sets/Reps: 2xDrill

Inside Hop Scotch

Start behind ladder. Hop into first box, landing on one foot. Hop into next box, landing on both feet. Hop into the third box, landing on opposite foot. Continue pattern through entire ladder.

Sets/Reps: 2xDrill

Scissor Hops

Start behind ladder. Hop and land with both feet outside first rung. Hop and land with right foot in first box and left foot in second box. Hop and land with both feet outside of first rung. Hop and land with left foot in first box and right foot in second box. Hop and land with both feet outside of second rung. Continue pattern through entire ladder.

Sets/Reps: 2xDrill

Forward Carioca

Start behind ladder. Step into center of first box with left foot. Cross right foot behind left in first box. Step slightly to left with left foot, then slightly to right with right foot to assume start position. Continue pattern through entire ladder. Lead with opposite foot on second set.

Sets/Reps: 2xDrill

Check out STACK's Speed Ladder Training Guide for more speed ladder drills to round out your agility workout.

Photo: Basketballxpert.com

Mike Meister
- Founder of Thunder Sports Institute (Irving, Tex.), Mike Meister has coached players and teams from the youth recreation level up to the professional ranks across...
Mike Meister
- Founder of Thunder Sports Institute (Irving, Tex.), Mike Meister has coached players and teams from the youth recreation level up to the professional ranks across...
More Cool Stuff You'll Like

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

A number of speed drills can be used to help you with your 40. The 40 is a test that is used in many sports. It tests you ability to start explosively,...

STACK Challenge: 300-Yard Shuttle

5 Ways to Spice Up Your Ladder Drills

4 Foot Speed Drills to Increase Speed and Agility

2-Week Long-Distance Track Workout Training Plan

8 Positions to Lower Your 40-Yard-Dash Time

Soccer Speed and Agility Drills for Women

ZSeries 10-Minute Workouts: The Treadmill Challenge

10 Reasons Why You're Not Getting Faster

3 Speed Workouts to Improve Your Top-End Sprints

The Secret to Tom Brady's Newfound Speed

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

Improve Your Footwork to Improve Football Agility

Burn Your Competition with This Sprint Workout

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

Sprint Faster With Speed Demons

The Off-Season Baseball Speed and Agility Workout Program

How to Safely Decelerate Faster

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

How to Improve Your Basketball Quickness in 5 Minutes

Vince Young is Ready for the 2011 NFL Season

How Sammy Watkins Built His Game-Breaking Speed

Improve Your Football 40 Time During the Season

5 Essential Cross Country Workouts Explained

Lengthen Your Stride for Maximum Speed

ZSeries 10-Minute Workouts: Multidirectional Run

Get Faster With the Ultimate Stair Workout

Stability Training Can Improve Your Agility and Range of Motion

Increase Your Soccer Speed With 4 Sprint Drills

How to Train for Speed in Cold Weather

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

3 Box Drills That Develop True Game Speed

The 5 Elements of a Successful Speed Training Program

ZSeries 10-Minute Workouts: Track Sprints

Build Strength for Baseball and Softball Speed

3 Simple Tips to Improve Your 40-Yard Dash

Rev Up Your Sprint Training With These Complexes

Build Game-Breaking Speed With This Exercise

Get the Most Out of Foam Rolling

Reactive Agility: The Next Big Thing in Speed Training

Soccer Players: Get Faster with the Montreal Impact Workout

Make Quick and Powerful Cuts Like Adrian Peterson

Michael Johnson's Guide to a Faster 40

3 Speed Training Essentials You Must Develop to Get Faster

How to Build First-Step Quickness for Baseball and Softball

Get Faster With 3 Essential Speed Training Strategies

Vince Young Broke As a Joke

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

Skipping Drills: The Missing Link From Your Speed Workouts

4 Powerful Band Agility Drills