Basketball Agility Drills (I)

Hello everybody!

We will introduce differents exercises to improve basketball agility drills so you 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 to another much more quickly, you'll be able to transfer much or all of that energy into other basketball-specific movements.

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.

image 1. Exercise example

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.

REFERENCES:
http://www.sport-fitness-advisor.com/basketball-agility-drills.html