Posts tagged "speed training drill"

Excellent Speed and Agility Drills

Speed on the court is extremely important in the game of basketball.  Not everyone who plays the game is lucky enough to be born with genes that will make them sprout up to over six feet tall.  Having speed on the court will help anyone, large or small really move whether on offense or defense.  Today we will cover two drills that will greatly improve your speed and agility.


Box Drill

In this drill, you will setup a box using cones on the ground.  Seperate the cones approximately five years from each other.  This drill can be done alone, but it works better with three to four people.  If you are working with a group of people, each person should start at a cone and you move clockwise as quickly as possible.  When multiple people are involved, you can turn this drill into a competition, with each persons goal being to tag out the other people.  This requires each person to move as quick as possible to tag the individuals infront of them, while those individuals are moving quickly to avoid being tagged.  The winner is the last person standing.  You will perform this drill until someone wins.

If doing this drill alone, perform the rotations around the box for five minutes.  If you begin to get dizzy, take a break and clear your head.  Your goal is to get comfortable with doing this for at least five minutes each day. 


Agility Cone Drill

In this exercise, you will utilize the same cones.  Feel free to spread them back further so you have more room to run.  This drill will help improve your speed, agility, and balance.  For this drill, you should have one other person with you directing you to one of the four cones.  You want to start in the center of the four cones, and have your partner yell or point to a cone.  Once your cone has been identified you are to move as quickly as possible to the cone.  Once you touch the cone, your partner should signal you to the next cone.  Continue to move as quickly as possible to each of the cones your partner identifies.  Feel free to add in different movements such as crossovers, sprints, or shuffles as you move between the cones.  Perform this drill for approximately five minutes and then switch with your partner.  If you do not have a partner for this drill then it is up to you to choose which cones to move to.  Try and randomly move to each cone utilizing different movements for a period of five minutes.

Check the video out below for more information on how to perform this drill.


Utilizing these drills will really help you improve your speed, agility and balance when playing basketball.  You’ll become a better all around player as speed and agility help in both offense and defense.

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Posted by Coach Z - October 3, 2011 at 11:25 pm

Categories: Speed Drills   Tags: , , ,

High Knees

The high knees basketball drill is another exercise that will really help improve your speed, strength and stamina on the court. This exercise works your arms, legs, and core. If your looking to improve your overall speed and agility while building core and leg strength this is an excellent drill to perform daily.

To perform this basketball drill, stand in one spot. Begin by running in place; however, do not just lift your feet off of the ground. Bring your knees up over your hips. You want to either stand straight or lean a little forward. Ensure you are lifting your knees with your core and not your back. You should really feel this in your abdomen/core area when you are performing this drill. In addition to raising your knees up while performing this drill, ensure that you are also pumping your arms back and forth. Perform the high knees exercise for one minute, then rest for thirty seconds and repeat the drill for aonther minute. You should do five sets of one minute high knees daily. Once you are comfortable with one minute sets, increase your interval to either one and a half to two minutes.

Review the video below for proper instruction on how to perform the high knees basketball drill.

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Posted by Coach Z - August 11, 2011 at 10:42 pm

Categories: Speed Drills   Tags: ,