2 Advanced Basketball Agility Drills | STACK 4W
X

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

2 Advanced Basketball Agility Drills

June 16, 2013 | Layton Westmoreland

Must See Basketball Videos

Running two miles on the track or scaling the bleachers at the football stadium is not training like a basketball player.

These types of activity work your body aerobically. Female basketball players: they won't take your game to the next level. Why? Because they engage the wrong energy system. Basketball consists of intermittent bouts of all-out effort, which tax the anaerobic, not the aerobic, energy system. (See The Truth About Aerobic and Anaerobic Training.)

To train your anaerobic system, instead of long runs you should be doing sprint and agility drills. They will increase your power and capacity on the basketball court, because they activate your fast-twitch muscle fibers, the ones you use for on-court movements like jumping and cutting.

Watch the following video. It includes two basketball agility drills. Implement them in your training and you will soon see why they're good options for basketball success.

Basketball Agility Drills

Lateral Circle Agility Drill

Sets/Duration: 5x30 seconds

  • Stand in athletic position on the half court line or free throw line circle, facing into the circle
  • Perform defensive slides at full-speed around the circle, trying to stay along the line
  • Once you reach your starting spot, plant and slide back in the opposite direction

Linear Circle Agility Drill

Sets/Duration: 5x30 seconds

  • Stand in athletic position on the half court line or free throw line circle, facing into the circle
  • Sprint at full speed around the circle, trying to stay along the line
  • Once you go reach your starting spot, plant and sprint back in the opposite direction

Option: Both basketball agility drills can be done in a "chaser" competition, where one player follows and tries to catch her partner.

For more videos and drills, check out Coach L at www.spartanpt.com.

Must See
Dwyane Wade Leads by Example
Views: 4,120,720
Jadeveon Clowney on Making Big Hits
Views: 3,621,914
Michael Jordan: Mind of a Champion
Views: 544,918

Featured Videos

James Harden on Becoming a Franchise Player Views: 72,991
Path to the Pros 2015: Devin Smith Views: 29,436
Blake Griffin Interview and Cover Shoot Views: 574,276
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

Dwight Howard Stays in the Gym All Night
Views: 3,902,816
Two-Ball Dribbling Drill With John Wall
Views: 3,359,811
Colby Lewis's Four-Seam Fastball Technique
Views: 5,011,582
Drew Brees Will Not Be Denied
Views: 7,872,125
Dwight Howard Stays in the Gym All Night
Views: 3,902,816

Load More
More Cool Stuff You'll Like

Speed Plyometrics to Help You Run Faster

Speed plyometrics can help you to enhance your sprinting speed. Speed is critical to sports performance. Sprinting fast involves being able to exert...

5 Essential Cross Country Workouts Explained

Build Sprint Speed Like an Olympian

3 Box Drills That Develop True Game Speed

ZSeries 10-Minute Workouts: Track Sprints

3 Speed Workouts to Improve Your Top-End Sprints

Burn Your Competition with This Sprint Workout

Skipping Drills: The Missing Link From Your Speed Workouts

ZSeries 10-Minute Workouts: The Treadmill Challenge

How to Safely Decelerate Faster

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

Get the Most Out of Foam Rolling

How to Build First-Step Quickness for Baseball and Softball

4 Powerful Band Agility Drills

Lengthen Your Stride for Maximum Speed

Rev Up Your Sprint Training With These Complexes

Sprint Faster With Speed Demons

The 5 Elements of a Successful Speed Training Program

ZSeries 10-Minute Workouts: Multidirectional Run

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

5 Ways to Spice Up Your Ladder Drills

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

3 Speed Training Essentials You Must Develop to Get Faster

Improve Your Football 40 Time During the Season

STACK Challenge: 300-Yard Shuttle

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

12-Week Off-Season Baseball Speed Workout

Build Strength for Baseball and Softball Speed

Improve Your Baseball Speed With This On-Field Workout

The Off-Season Baseball Speed and Agility Workout Program

Stability Training Can Improve Your Agility and Range of Motion

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

How to Train for Speed in Cold Weather

10 Reasons Why You're Not Getting Faster

Improve Your Footwork to Improve Football Agility

8 Positions to Lower Your 40-Yard-Dash Time

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

3 Simple Tips to Improve Your 40-Yard Dash

Increase Your Lacrosse Speed With Multi-Directional Exercises

How to Improve Your Basketball Quickness in 5 Minutes

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

Linear Speed Drills to Improve Athleticism

Acceleration Drills to Increase Speed

Get Faster With the Ultimate Stair Workout

3 Biggest Myths About Soccer Speed

The Secret to Tom Brady's Newfound Speed

8 Speed Workout Tips to Get Faster

Build Game-Breaking Speed With This Exercise