Purpose: To develop footwork, quickness, agility, speed, and balance with a fun and competitive drill. Drill: Set up 4 cones in a box formation as shown; about 15-20 feet apart. One player will start at each cone (4 players needed for this drill). The players will follow the pattern shown on the diagram: Sprint from cone A to B Slide from cone B to C Backpedal from cone C to D Slide from cone D to A Following the pattern, each player attempts to catch the person in front of them. If they … [Read more...]
Seventeen Drill
Purpose: To improve conditioning and basketball-specific sprint speed. Great pre-season / early season drill. Drill: The players will start at one sideline, sprint and touch the other sideline, sprint back and continue the process until they have touched the sidelines a total of seventeen times. The cycle should be completed in :60 seconds or less (time may be adjusted dependent upon age group). … [Read more...]
Triangle Shuttle Drill
Purpose: To improve footwork and quickness with a drill that combines athletic movements such as a sprint, backpedal, and shuffle. Drill: This drill can be performed with one player or with any number of players. It can also be utilized to stress defensive footwork or used as a conditioning exercise. The players start on the baseline near the lane line and begin by shuffling to the corner. Upon reaching the corner, the athlete should push off the outside foot and sprint to the elbow. Once … [Read more...]
Basketball Pick-Up Agility Drill
Purpose: To improve conditioning, agility, and quickness. A great drill for all players and very effective for post players. Drill: The player begins on the free throw line facing the basket. A coach or partner stands under the basket facing the player. The coach takes the basketball and rolls it away from the player so that the player needs to move quickly to recover the ball and return it to the coach with a good, solid pass. After recovering the ball and making the pass, the player returns … [Read more...]
Resisted Sprints and Resisted Speed Dribble Drill
Purpose: Utilizing resisted sprint training trains the body in such a way so that when the resistance is removed, greater speed can be achieved. The resistance causes the athlete to use greater force to propel himself forward. While sprinting, yet not able to reach full speed because of the resistance, the muscles are learning to work harder to be faster. Therefore, when the resistance is taken away, the muscles are able to fire more quickly than previously. Drill: Two people and one towel are … [Read more...]
60 Second 1-on-2 Ball Control Drill
Purpose: To work on controlling the basketball via dribble, pass, and getting open against 2 defenders. Also builds focus, conditioning and develops offensive and defensive skills. Drill: 1 offensive player and 2 defenders. Coach or manager is also involved and on the court. Drill only takes place in the halfcourt. The coach or manager starts with the basketball anywhere in the half court. The offensive player, being guarded by 2 defenders, attempts to get open to receive the pass. Once he … [Read more...]