By Scott Mackar
Getting up and down the court with ease, like Mike Bibby does, is something every baller should work on. Al Biancani, owner of Biancani Fitness and Physical Therapy in Sacramento, Calif., who has trained Bibby over the years, cites his dedication to agility training as the main source of his high-octane basketball fuel.
“Some people think you can improve your agility just by playing basketball, but you don’t get enough repetitions in the game,” Biancani explains. “I train sport specific aspects of agility. Through that, we can get specific to their moves when handling the basketball.”
Biancani uses the Zig Zag Drill once a week in the off-season. This drill, which combines ball handling and cutting, will help you achieve a high level of agility that you can apply on the court.
Zig Zag Drill (see diagram for set-up)
Perform each dribble variation individually through the entire zig zag cone pattern and back. Make sure you perform three dribbles of each variation between the cones.
· Spin move
· Double team – dribble backwards a few steps when you reach a cone
· After you complete all variations individually, forward and back, perform a rep where you switch to a different dribble variation at each cone
Sets/Rest time: 3/4:1
Move through the drill at full speed // At the cones, lower your center of gravity and make quick, precise cuts // Make sure you get three quality dribbles on each movement to a cone