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