Basketball Med Ball Drills for Speed and Quickness

October 16, 2012 | Jim Carpentier

Must See Basketball Videos

With basketball season on the horizon, high school and college players need to get moving on their preparation for try-outs. Incorporate these three basketball med ball drills into your current weight room workouts, and you'll be ready for the rigors of the season ahead. (Check out these three while you're at it!)

Medicine Ball Wall Rollups/Running in Place

This drill is a great muscular endurance builder for the deltoids and triceps—essential for free throws, shooting and passing. It's also great for strengthening the calves, quadriceps, hamstrings and enhancing overall cardiovascular endurance and speed.

  • Assume squat position one to two feet in front of wall
  • Using a moderately heavy (8- to 12-pound) medicine ball, roll the ball five times up and down the wall with your fingertips, pushing it as high as possible while extending legs and rising on toes
  • Without rest, lean slightly forward with hands still on ball against wall, and run fast in place, driving knees high for 50 seconds
  • Immediately do four ball rollups and run in place for 40 seconds
  • Continue the sequence with three rollups/30-second run, two rollups/20-second run and finish with one rollup/10-second run
  • Hydrate and rest 60-90 seconds before next drill

Medicine Ball Wall Toss/Reverse Sprint

An effective med ball drill for when an opponent steals the ball, and you need to quickly backpedal down court on defense.

  • Assume athletic stance about three feet in front of wall
  • Explosively toss ball against wall from chest level
  • Catch ball and backpedal 20 feet
  • Sprint forward
  • Repeat ball throw/catch/backpedal/sprint 10 times
  • Hydrate and rest 60-90 seconds before next drill

Medicine Ball Wall Toss/Cariocas

Another exercise that's efficient for both endurance and speed building.

  • Assume athletic stance about three feet in front of wall
  • Fire the ball from chest level and catch it
  • Perform cariocas for 20 feet and back to start position
  • Repeat sequence 10 times
Boost your basketball speed even more with these articles:

Jim Carpentier
- Jim Carpentier, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and a health/fitness writer. He currently serves as Associate Health and...
Jim Carpentier
- Jim Carpentier, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and a health/fitness writer. He currently serves as Associate Health and...
Must See
Margus Hunt Benches 385 Pounds for Five Reps
Views: 20,441,327
Perfect Dwyane Wade's Signature Euro Step
Views: 1,309,063
Why You Should Never Doubt Colin Kaepernick
Views: 20,641,762

Featured Videos

Abby Wambach's Med Ball Core Workout Views: 187,099
Kevin Love's Cone Hop Basketball Shooting Drill Views: 12,178
Eastbay Path to the Pros Episode 5: Fundamentals Training Views: 220,234
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Charging Ground Balls With Skip Schumaker
Views: 29,842
Yoga for Athletes: Crow Pose
Views: 3,539,378
Robert Griffin III Pocket Presence QB Drill
Views: 6,865,919
Evan Longoria's Hitting Drills
Views: 9,798,784
Johny Hendricks Workout Overview
Views: 822,554

Load More
More Cool Stuff You'll Like

Skipping Drills: The Missing Link From Your Speed Workouts

Improve Your Football 40 Time During the Season

Sprinting Technique Errors and How to Fix Them

Why Youth Athletes Need to Focus On Strength to Improve Speed

5 Weight Room Speed Exercises You're Not Doing

Sprint Faster With Speed Demons

3 Biggest Myths About Soccer Speed

Increase Your Lacrosse Speed With Multi-Directional Exercises

Supreme Speed: 6 Training Tips from Football's Fastest Man

How to Train for Speed in Cold Weather

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

Acceleration Drills to Increase Speed

Todd Durkin's 5 Exercises to Increase Your Agility

Lengthen Your Stride for Maximum Speed

The 10 Best Speed Exercises for Athletes

6 Essential Multi-Directional Speed Drills

Improve Your Footwork to Improve Football Agility

4 Powerful Band Agility Drills

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

4 Speed Training Mistakes Athletes Make in the Weight Room

Improve Your Baseball Speed With This On-Field Workout

3 Acceleration Drills for a Faster First Step

Speed Drill of the Day: Get More Explosive with Ankle Hops

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

12-Week Off-Season Baseball Speed Workout

The Secret to Tom Brady's Newfound Speed

Run Faster and Longer

King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

The 5 Elements of a Successful Speed Training Program

Speed Plyometrics to Help You Run Faster

8 Speed Workout Tips to Get Faster

The Off-Season Baseball Speed and Agility Workout Program

3 Ways to Build Sprint Speed (No Sprinting Required)

How the Cable Machine Can Help You Get Faster

Deceleration: The Missing Link for Hockey Speed Training

Linear Speed Drills to Improve Athleticism

3 Simple Steps to Get Quick

Build Sprint Speed Like an Olympian

How to Improve Your Basketball Quickness in 5 Minutes

5 Stretches That Can Instantly Make You Faster

Todd Durkin's 5 Drills for Faster Sprints