Develop Explosive Basketball Court Skills | STACK 4W
X

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

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
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 2,772,532
How to Perform the Euro Step With Iman Shumpert
Views: 81,154
Derrick Rose Explains How He Stays Positive
Views: 4,444,428

Featured Videos

Quest for the Ring: Duke University Views: 217,694
Eastbay: It Begins Now Views: 70,986
Path to the Pros 2015: Training Days Views: 118,412
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

More Cool Stuff You'll Like

Boost Your Fastball With This Weighted Baseball Workout

Some of you may have heard the UNDERLOAD/ OVERLOAD buzzwords around baseball gurus the last bunch of years for velocity training for pitchers in...

QB Skills and Drills: How to Master the Bubble Screen

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

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

Andrew McCutchen Is Raking His Way to Consecutive MVP Honors

Shooting Drills That Will Make You a Knock-Down Shooter

3 Secrets of the NBA's Best Shooters

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

Use These 3 Principles to Improve Your Basketball Defense

How to Improve Your Football Skills Mid-Season

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

Success With Health: How Trevor Bauer Increased His Velocity

Why Basketball Players Must Improve Their Weak Hand

Develop an Unstoppable Crossover Dribble With Just 3 Drills

How to Recover After Getting Hit by a Pitch

5 Things You Can Learn From Playing Pre-Season Basketball

Preparation Nation: DeMatha Stags

Tony Wroten's Lethal Crossover Leaves Defender in the Dust

Build a Better Layup With These Basketball Speed Drills

3 Things You Are Doing Wrong In Your Basketball Training

Drive Defenders Crazy With These Super Moves from NBA Legends

The 4 Fundamentals of Hitting a Baseball

Winter Soccer Workout to Improve Ball Handling

Top 3 Hockey Training Mistakes

5 Drills to Improve Your Soccer Dribbling Skills

Basketball Dribbling Drills: Use Chaos to Develop Killer Handles

4 Tips to Become a Better Softball Pitcher

These 3 Route-Running Drills Will Help You Get Open

Become a Better Point Guard With This Training Program

This 13-Year-Old Girl Would Strike You Out

10 Essential Point Guard Drills From Skylar Diggins

How to Create a Killer Crossover Without a Basketball

4 Soccer Drills to Shoot Better While on the Move

WATCH: 5 Post Moves From Nerlens Noel

How Ryan Mathews Returned to Highlight Reel Status

2 Drills to Help You Play Lockdown Basketball Defense

Why You Shouldn't Specialize in One Sport Too Soon

How QB Ryan Tannehill Beats the Blitz

3 Steps to Better In-Game Baseball Hitting

Basketball Shooting Technique: How to Shoot a Floater

Improve Your Jump Shot with Core Strength

Improve Your Basketball Passes With Med Ball Exercises