Develop Explosive Basketball Court Skills

April 30, 2013 | Shaquala Williams

Must See Basketball Videos

Take complete advantage of your off-season with an effective basketball training program. By combining skill development workouts with resistance training, female players will see improvements in their explosiveness and become more proficient on the court.

Resistance training creates an overload on the body, challenging the muscles to stabilize against functional movement patterns and forcing you to maintain proper body position, balance and coordination.

When you demand more of your body, it adapts, resulting in the critical attribute of explosiveness. Incorporating skill development into the exercises gives them sport-specificity, since only basketball movements are trained.

Begin your women's basketball off-season workouts with this Contrast Skill Development Circuit. You will alternate between resisted sets of basketball skills or movements and sets without resistance.

How It Works

The circuit's first set is a basketball movement or technical skill such as dropping a shoulder below an opponent's hip on a drive. It is followed up by a non-resisted set in which you perform the same movement but focus more on maximum effort and speed. Do not compromise on the details.

This translates to when an offensive player is driving by a defender. The player who gets lower gains a leverage advantage. The offensive player should get her shoulder lower than the defensive player's hip. This allows her to be more explosive, play in straight lines and maintain better balance through contact.

If a player drives high, she is susceptible to being knocked off through contact, becoming less explosive or lacking balance. Without resistance, players can't necessarily feel their disadvantage; but when resistance is added and a player drives high, she will feel the negative effects on her balance or her ability to play in straight lines.

Remember, everyone is trying to gain an advantage, so try contrast circuit training and watch your skills and explosiveness improve.

Contrast Skill Development Circuit

Stationary Ball Handling

Set/Reps: with medicine ball - 1x20 (each side); with regulation ball - 1x10 seconds (each side)

Positioning

  • Use a three-pound medicine ball
  • Keep your feet shoulder-width apart, back straight and hips at a 90-degree angle
  • Always have your eyes up and game ready

Series

  • Figure 8s (full/single leg)
  • Pound Dribble
  • Side-to-Side
  • Crossover
  • Side-to-Side Crossovers
  • Front to Back

Triple Threat Direct Drives

Sets/Reps: with resistance - 1x4 (left/right)' without resistance - 1x4 (left/right

Drill
  • Place a resistance band around your waist
  • Catch pass from partner in triple threat position
  • Push hard with pivot foot and make a quick, aggressive first step
  • Attack in a straight line toward the basket
  • Drive past target (player or cone), lowering your shoulder to level of defender's hip
  • Extend with hard pound dribble to create separation and make quick 1/2 stride stop with inside pivot (or Jump Stop) while getting low into seated position to load for shot

First Step Dribble Explosion

Sets/Reps: with resistance/Sprint Through - 1x4 (each side); without resistance/Lay-Up - 1x4 (each side)

Drill
  • Place resistance band around waist
  • Explode low, shoulder to hip, and push ball out with hard pound dribble as far as resistance allows
  • Use drag dribble to control speed returning original spot
Must See
Abby Wambach Will Do Whatever It Takes
Views: 4,378,561
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 28,207,060
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 6,079,291

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 68,298
Kevin Love's Cone Hop Basketball Shooting Drill Views: 6,362
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 127,960
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

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,654
What Ryan Hall Eats for Breakfast
Views: 795,225
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,612
Greg Nixon's Hill Training Program
Views: 705,718
Roy Hibbert 540 lbs Deadlift
Views: 1,560,472

Load More
More Cool Stuff You'll Like

QB Skills and Drills: How to Master the Bubble Screen

Shooting Drills That Will Make You a Knock-Down Shooter

5 Things You Can Learn From Playing Pre-Season Basketball

3 Offensive Line Drills That'll Help You Keep Your QB Clean

2 Drills to Help You Play Lockdown Basketball Defense

5 Drills to Improve Your Soccer Dribbling Skills

Wide Receivers: Learn to Catch Every Jump Ball, Every Time

Success With Health: How Trevor Bauer Increased His Velocity

Drive Defenders Crazy With These Super Moves from NBA Legends

How QB Ryan Tannehill Beats the Blitz

WATCH: 5 Post Moves From Nerlens Noel

Preparation Nation: DeMatha Stags

Teach the Layup with the Two-Step Drill

Why Basketball Players Must Improve Their Weak Hand

3 Things You Are Doing Wrong In Your Basketball Training

Drills for a Better Pole Vault Swing

These 3 Route-Running Drills Will Help You Get Open

Improve Your Jump Shot with Core Strength

Become a Better Point Guard With This Training Program

The Football Route Tree, Explained

Improve Your Basketball Passes With Med Ball Exercises

Build a Better Layup With These Basketball Speed Drills

Boost Your Fastball With This Weighted Baseball Workout

Winter Soccer Workout to Improve Ball Handling

4 Soccer Drills to Shoot Better While on the Move

3 Steps to Better In-Game Baseball Hitting

How to Create a Killer Crossover Without a Basketball

4 Drills That'll Help You Become an Elite Running Back

4 Tips to Become a Better Softball Pitcher

How to Improve Your Football Skills Mid-Season

How Ryan Mathews Returned to Highlight Reel Status

Why You Shouldn't Specialize in One Sport Too Soon

10 Essential Point Guard Drills From Skylar Diggins

Use These 3 Principles to Improve Your Basketball Defense

This 13-Year-Old Girl Would Strike You Out

Basketball Shooting Technique: How to Shoot a Floater

Softball Pitchers: How to Play Your Best Over a Complete Season

10 Tips Every AAU Player Must Know

3 Secrets of the NBA's Best Shooters

Basketball Dribbling Drills: Use Chaos to Develop Killer Handles

The 4 Fundamentals of Hitting a Baseball