Basketball Agility Drills (IV)

Hello everybody!

We lend here last exercise to improve basketball agility drills:

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 each cone 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.

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.

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

Basketball Agility Drills (III)

Hello everybody!

We lend here other exercise to improve basketball agility drills:

 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 from another 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.

REFERENCES:

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

Core Stability & Training Basketball (IV): Abdominal V-Up

Hi everyone!

     In third post of Core Stability & Training Basketball we talked about "basketball twists". Today we want show you two new core exercises. In this photos you can see our partners of Basketball Club Benidorm practicing the two new exercises.

1. Dribbling one-legged wall sits

How do it?

• Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart.

• Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Your thighs should remain parallel.

• With your core engaged, extend your left leg out. Hold for 15 seconds, then lower.

• Repeat the same motion, slowly lifting your right leg. Hold for 15 seconds.

• Perform for one minute

Image 1. Dribbling one-legged wall sits

2. Abdominal V-Up

   This exercise have a high degree of difficulty and require some coordination to perform correctly.

Image 1. Abdominal V-Up without ball. CC By Tiffany Berry in Flickr

How do it?

• Sit on the floor with your knees bent toward the ceiling, feet flat on the floor and arms outstretched behind you; palms flat to the floor and fingers pointed away from you. Your weight should be evenly distributed between your feet, butt and arms. Engage your abdominals to brace your spine and support your back in a neutral or flat position. Lift the chest. Do not arch the back or slump the shoulders. Your head is an extension of your spine.

• Begin exercise by simultaneously raising your torso and legs up as you try to touch the ball to your feet and pass the ball between legs

Image 2. Abdominal V-Up

Just play. Have fun. Enjoy the game.
- Michael Jordan -

References: 

ACE Fitness (2015) recuperado el 15/05/2015 de http://www.acefitness.org/exercise-library-details/1/242/

Basketball Agility Drills (II)

Hello everybody!

We lend here other exercise to improve basketball agility drills:

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 A and 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.

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