23003543 Basketball Agility Drills

7/30/2019 23003543 Basketball Agility Drills

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Basketball Agility Drills

These basketball agility drills will improve your speed around

the court, quickness, co-ordination and most importantly your

ability to change direction with minimal deceleration.

Basketball players who excel move with lightening-like speed.

But it's not necessarily the athlete who can run a quick 100M

time that makes the quickest player...

Much more important in basketball is your ability to rapidly

switch between forward, backward, lateral and vertical

movements.

Integrating the basketball agility drills below within a speed

training program can have a dramatic impact on your game.

Not only will you be able to move from one end of the court toanother much more quickly, you'll be able to transfer much or

all of that energy into other basketball-specific movements.


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Basketball Agility Drills

Agility Drill #1 - Super Shuttle

1. Starting underneath the basket with your back to the court.

2. Shuffle backwards with hands in a defensive ready position

to point A.3. Sprint backwards from A to B focusing on

minimizing the time to change direction. 4. Side step facing

the court from B to Start position (again keep hands in

defensive position).5. Jump to touch the net or backboard.6.

Repeat the back shuffle from Start to C.7. Sprint forwards

from C to D.8. Side step with back to court to Start position.9.Jump to touch the net or backboard.10. Repeat for 6-8

repetitions with at 60-90 seconds rest between.

If you use this drill with a team of players, simply stagger the

start. So player 2 starts just as player 1 reaches point A. The

group can be split into two equal teams at either end of the

court. A race makes things more interesting.


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Agility Drill #2 - Weave In Weave Out

1. Place 4 markers out in a straight line approximately 3 yards

apart (see right).2. In between each set of markers place

another marker only 3 yards to the left.3. Sprint to marker Aand then side step/shuffle to marker B leading with the left

leg.4. Side shuffle to marker C this time leading with the right

leg.5. Repeat to the finish.6. Walk back to the start and

repeat for up to 6-8 repetitions.


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Agility Drill #3 - Shuttle With Passes

1. Start on the baseline facing the court to the left hand side

of the basket.2. Sprint to point A and receive a pass fromanother player or the coach (red marker).3. Immediately pass

the ball back to the coach, turn and sprint to point B.4. At

point B, jump to touch the net or backboard.5. On landing,

turn and sprint to point C. Receive a pass and return it.6. Turn

and sprint to point D. Jump again to touch the rim or

backboard.7. Turn and sprint to pint D. Receive a pass but

this time keep the ball.8. Turn with the ball, dribble or drive

towards the finish. 9. Repeat for 4-6 repetitions.


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Agility Drill #4 - Box Drill

1. Mark out a square approximately 6 yards X 6 yards.2. Place

a cone in the center. This is the starting position.3. Give eachcone a letter or number. The coach calls out the a

number/letter at random.4. The player sprints to the cone and

shuffles back to the center.5. As soon as they arrive at the

center, the coach calls another number/letter.6. Repeat for 60-

90 seconds.

With a group of players set out several boxes. Switch players

every 60 seconds. Basketball agility drills like these are great

for combining physical AND mental awareness. It's uncanny

how often players fail to remember how the cones were

originally numbered when they are fatigued.


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Combine these basketball agility drills with other speed

training sessions. Together they will help to significantly

increase your quickness and quality of movement around the

court.

Paramount to optimal speed and agility is sport-specific

strength training. Be sure to look into the most effective

approach for developing basketball specific strength and

explosive power.
http://www.sport-fitness-advisor.com/speedtraining.htmlhttp://www.sport-fitness-advisor.com/speedtraining.htmlhttp://www.sport-fitness-advisor.com/strengthtraining.htmlhttp://www.sport-fitness-advisor.com/strengthtraining.htmlhttp://www.sport-fitness-advisor.com/speedtraining.htmlhttp://www.sport-fitness-advisor.com/speedtraining.html

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23003543 Basketball Agility Drills