4 Essential Components of Basketball Speed With Drills to Enhance Them | STACK Coaches and Trainers

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

4 Essential Components of Basketball Speed With Drills to Enhance Them

May 20, 2013 | Paul Fabritz

Must See Basketball Videos

Many basketball coaches and athletes use a one-dimensional approach to speed training: Run more.

Running sprints will help you get faster, but basketball players seldom reach top-end speed during a game. Therefore, using a "track and field" approach to basketball speed training can be detrimental to performance.

Instead, basketball players should focus on enhancing basketball-specific speed.

Here are four essential components of basketball speed and quickness, along with four drills to develop and enhance them.

Quick Feet

Before learning how to run faster, basketball players must first learn to move their feet quickly. Linear Chops are a great exercise for improving foot speed and developing fast-twitch muscle fibers. (Watch video of WNBA superstar Candace Parker's speed and agility training.)


The ability to accelerate is key for quickly reaching top speed on the court. However, it's the ability to decelerate that enables you to stop on a dime to shoot a jump shot. The Two Tennis Ball Drop is a drill that will improve both acceleration and deceleration in a basketball-specific manner.

Lateral Acceleration

As most players and coaches know, basketball is not just a linear game. Just as important as straight-line acceleration is the ability to accelerate laterally. Lateral acceleration directly correlates to on-ball-defensive skills. The Resisted Lateral Slide is a prime drill for developing lateral acceleration.


Quick feet, acceleration/deceleration and lateral speed are useless if you cannot react quickly and efficiently on the floor. The 4-Cone Reaction Drill trains these components of basketball speed while forcing you to react to a stimulus and respond quickly.


Paul Fabritz
- Paul J. Fabritz is the founder of PJF Performance LLC (Tempe, Ariz.) and a top performance enhancement coach. A former college basketball player, he is...
Paul Fabritz
- Paul J. Fabritz is the founder of PJF Performance LLC (Tempe, Ariz.) and a top performance enhancement coach. A former college basketball player, he is...
More Cool Stuff You'll Like

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

Rev Up Your Sprint Training With These Complexes

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

4 Foot Speed Drills to Increase Speed and Agility

Soccer Speed and Agility Drills for Women

How to Train for Speed in Cold Weather

How to Build First-Step Quickness for Baseball and Softball

Michael Johnson's Guide to a Faster 40

ZSeries 10-Minute Workouts: The Treadmill Challenge

STACK Challenge: 300-Yard Shuttle

8 Positions to Lower Your 40-Yard-Dash Time

3 Box Drills That Develop True Game Speed

Improve Your Footwork to Improve Football Agility

The 5 Elements of a Successful Speed Training Program

Make Quick and Powerful Cuts Like Adrian Peterson

Burn Your Competition with This Sprint Workout

Skipping Drills: The Missing Link From Your Speed Workouts

12-Week Off-Season Baseball Speed Workout

How Sammy Watkins Built His Game-Breaking Speed

4 Powerful Band Agility Drills

Build Strength for Baseball and Softball Speed

Get the Most Out of Foam Rolling

Get Faster With the Ultimate Stair Workout

Speed Plyometrics to Help You Run Faster

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

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

3 Speed Training Essentials You Must Develop to Get Faster

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

Get Faster With 'The .10 Second Difference' From EXOS

Build Game-Breaking Speed With This Exercise

ZSeries 10-Minute Workouts: Track Sprints

Improve Your Football 40 Time During the Season

3 Simple Tips to Improve Your 40-Yard Dash

How to Improve Your Basketball Quickness in 5 Minutes

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

The Off-Season Baseball Speed and Agility Workout Program

5 Essential Cross Country Workouts Explained

2-Week Long-Distance Track Workout Training Plan

Sprint Faster With Speed Demons

Stability Training Can Improve Your Agility and Range of Motion

10 Reasons Why You're Not Getting Faster

The Secret to Tom Brady's Newfound Speed

How to Safely Decelerate Faster

Lengthen Your Stride for Maximum Speed

5 Ways to Spice Up Your Ladder Drills

ZSeries 10-Minute Workouts: Multidirectional Run

Reactive Agility: The Next Big Thing in Speed Training

3 Speed Workouts to Improve Your Top-End Sprints