Among basketball athletes, it's common knowledge that speed and agility training needs to focus on promoting fast feet, ball control, quick changes of direction and endurance to last all game.
If you've been working on your game for awhile now, you probably know a good number of these drills backwards and forwards. Crave some variety? Here are three new basketball footwork drills, with advanced options, to get you ready for the court this season.
To dominate the floor in a game, you need to be able to coordinate different movements at the drop of a hat. This drill trains those essential quick reflexes. It can be performed three to five times during your speed and agility workouts.
Needed: Two cones, one at the opposing team's three-point line and one at yours
Incorporate a basketball into the movements. Sprint forward dribbling the ball, stop as described, make the jump, but now execute a jump shot. (See Improve your Jump Shot.)
Work your footwork and balance and build your endurance at the same time. Focus on the explosive first step, good sprinting mechanics on the forward runs (keeping your center of gravity low) and picking up your feet during the backpedals. This drill can be run three to five times during your speed and agility workouts.
Needed: Seven cones in a straight line, five yards apart
Advanced option: Perform on grass for added resistance.
Another great way to develop footwork, plus it reinforces keeping your hips low. This drill can be performed three to five times during your speed and agility workouts.
Needed: Six cones set up as shown
Advanced option: Do this with ball and end actually making the shot.