Agility Drills to Improve Basketball Performance | STACK
X

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

Agility Drills to Improve Basketball Performance

July 12, 2013 | John Cissik

During games, basketball players must be able to move quickly and change directions on a dime, all while controlling the ball. The drills in this article are meant to develop speed, agility and ball control, and teach basketball players to do this in a way that makes ball control automatic.

Figure 8 Drill

  • Set up two cones in a line about five yards apart
  • Stand behind the first cone and dribble around it, moving to your right
  • As you reach a position in front of the first cone, move diagonally toward the second cone
  • Moving to your right, go all the way around the second cone until you are facing the first cone
  • Move diagonally toward the first cone and dribble around it
  • As you perform this drill, remember to stay low to the ground and keep the ball to the outside of the cone

Figure 8 Drill

Figure 8 Drill

4 Cone Drill

  • Set up four cones in a straight line, covering ten yards
  • Get into an athletic stance and remain low to the ground
  • Begin by dribbling the ball in your right hand
  • Slide around the first cone
  • After you clear the first cone, shift the ball to your left hand and slide around the second cone (moving toward your left)
  • Shift the ball to your right hand, slide to the right, and move around the third cone
  • Shift the ball to your left hand and slide around the fourth cone

4-Cone Drill

4-Cone Drill

Weave and Shoot

  • Set up five cones as in the illustration
  • Stand next to cone 1 with the ball in your right hand
  • Get into a low athletic position and, while dribbling the ball in your right hand, sprint to cone 2
  • When you reach cone 2, turn around and switch the ball to your left hand
  • While dribbling, back up to cone 3
  • At cone 3, switch the ball into your right hand and spin around
  • While dribbling, sprint to a point between cones 4 and 5.
  • Stop, set your feet, and shoot a two-point shot from between cones 4 and 5
  • For variety, set up on the opposite side of cone 1 and begin the drill by dribbling the ball with your left hand

Weave and Shoot

Weave and Shoot

Perform each of these drills five to 10 times.

Once you are able to move through the drills without losing control of the ball, make the drill more challenging by replacing one or more cones with a live person. In this variation, the live person cannot move from his or her spot, but he or she can reach out and try to disrupt your control over the ball—which reinforces the need to keep the ball outside and away from the defender.

During each speed/agility workout, perform one of these drills. A typical speed/agility workout for a basketball player would be set up like this:

  1. Warm-up (low intensity 400-yard run, 10-15 minutes of mobility exercises)
  2. Technique exercises (10-15 minutes)
  3. Sprints, 3-5x
  4. Agility drills without the ball (slide, backpedal, stop/start, etc.)
  5. Agility drills with the ball (e.g., one of the drills in this article)
  6. Any conditioning work
  7. Shin splint/hamstring exercises
  8. Stretch
Get faster on the court with these basketball speed drills:

Photo: Jordan Brand on YouTube

John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
Must See
Derrick Rose Explains How He Stays Positive
Views: 4,985,554
How to Perform the Euro Step With Iman Shumpert
Views: 83,204
Jadeveon Clowney on Making Big Hits
Views: 3,768,138

Featured Videos

Dwight Howard Ab Workout Views: 62,466
John Wall Elbow-to-Elbow Shooting Drill Views: 186,478
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,723
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

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,368
Dwight Howard Stays in the Gym All Night
Views: 3,988,602
Allyson Felix Explains How To Choose a Coach
Views: 8,690,610
Charging Ground Balls With Skip Schumaker
Views: 29,505
Antonio Brown Juggles 3 Footballs
Views: 1,175,033

Load More
More Cool Stuff You'll Like

3 Secrets of the NBA's Best Shooters

If we think about the best shooters in the NBA historically, names like Reggie Miller, Dirk Nowitzki, Rick Barry, Ray Allen, Steve Nash and Steph Curry...

Why Basketball Players Must Improve Their Weak Hand

Develop an Unstoppable Crossover Dribble With Just 3 Drills

Improve Your Basketball Passes With Med Ball Exercises

How to Improve Your Football Skills Mid-Season

Drive Defenders Crazy With These Super Moves from NBA Legends

5 Things You Can Learn From Playing Pre-Season Basketball

10 Essential Point Guard Drills From Skylar Diggins

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

WATCH: 5 Post Moves From Nerlens Noel

How QB Ryan Tannehill Beats the Blitz

This 13-Year-Old Girl Would Strike You Out

4 Tips to Become a Better Softball Pitcher

Become a Better Point Guard With This Training Program

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

Improve Your Jump Shot with Core Strength

How to Create a Killer Crossover Without a Basketball

2 Drills to Help You Play Lockdown Basketball Defense

Success With Health: How Trevor Bauer Increased His Velocity

Basketball Dribbling Drills: Use Chaos to Develop Killer Handles

3 Steps to Better In-Game Baseball Hitting

Drills for a Better Pole Vault Swing

Shooting Drills That Will Make You a Knock-Down Shooter

The 4 Fundamentals of Hitting a Baseball

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

Why You Shouldn't Specialize in One Sport Too Soon

QB Skills and Drills: How to Master the Bubble Screen

Winter Soccer Workout to Improve Ball Handling

Build a Better Layup With These Basketball Speed Drills

Boost Your Fastball With This Weighted Baseball Workout

4 Soccer Drills to Shoot Better While on the Move

Preparation Nation: DeMatha Stags

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

3 Things You Are Doing Wrong In Your Basketball Training

Use These 3 Principles to Improve Your Basketball Defense

Basketball Shooting Technique: How to Shoot a Floater

5 Drills to Improve Your Soccer Dribbling Skills

How Ryan Mathews Returned to Highlight Reel Status

These 3 Route-Running Drills Will Help You Get Open

10 Tips Every AAU Player Must Know