MEN’S AND WOMEN’S BASKETBALL SPEED AND AGILITY

MEN’S AND WOMEN’S BASKETBALL SPEED AND AGILITY
Off court Speed and Agility Work:
T-Drill – Cones set up 5yrds apart
Sprint 1-2, Defensive Slide 2-3, Defensive Slide 3-4, Defensive Slide 4-2, Back Peddle 2-1
Closeout 1-2 , Defensive Slide 2-3, Sprint 3-4, Back Peddle 4-2, Defensive Slide 2-1
Defensive Slide 1-3, Closeout 3-4, Defensive Slide 4-1
Sprint 1-2, Defensive Slide 2-3, Sprint 3-1, Closeout 1-4, Back Peddle 4-2, Defensive Slide 2-1
Super T-Drill – See Cone Set up
Sprint 1-5, Jog 5-2, Sprint 2-3-4
Sprint 1-2, Sprint 2-5, Sprint with hand up 5-3, Jog 3-4
Sprint 1-4, Sprint 4-5, Sprint with hand up 5-3, Jog 3-4
Sprint 1-3, Vertical Jump @ 3, Back Peddle 3-2, Sprint 2-1
Sprint 1-3, Vertical Jump @ 3, Back Peddle 3-2, Sprint 4-1
Sprint 1-5, Carioque 5-2, Sprint 2-3, Sprint 3-5, Back Peddle 5-1
Sprint 1-5, Carioque 5-4, Sprint 2-3, Sprint 3-5, Back Peddle 5-1
4
3
2
1
1
2
3
4
5
15yrds
5yrds
5yrds
5yrds

MEN’S AND WOMEN’S BASKETBALL TECHNIQUE DRILLS.
DEFENSIVE SLIDE DRILL 1: FORM SLIDES
Movement Pattern:
Facing the baseline in defensive stance. Perform 3 defensive slide steps at a 45 degree angle to your right. Keep hands out wide and active. After completion of 3 steps open hips and pivot to 45 degree angle going to your left, take 3 more steps. Emphasize hips down, chest up, weight balanced in feet. Feet should not touch during drill, maintain posture. Repeat pattern down the length of the court.
Do 3-5 sets at a slow 1 step/recover pace. Once mechanics and legs are conditioned to cover length of court. Perform 3-5 more sets at top speed, continue emphasis on posture.

MEN’S AND WOMEN’S BASKETBALL TECHNIQUE DRILLS.
DEFENSIVE SLIDE DRILL 2
DESIGNED TO PRACTICE DEFENSIVE SLIDE MECHANICS AND CONDITION ATHLETE TO STAY IN GOOD DEFENSIVE POSTURE DURING FATIGUE
Movement Pattern:
Start at baseline under the backboard.
Sprint and close out to A
Slow defensive slide to B touch sideline with foot
Slow defensive slide to C
Open hip pivot to foul line and slow defensive slide down the sideline.
5 deep squats when you get to the baseline
Notes: emphasize keeping hips low, chest up, active hands throughout entire drill
Do 3-5 sets with 30-60seconds rest between each set.
PLAYER 1
PLAYER 2
A
B
C

MEN’S AND WOMEN’S BASKETBALL TECHNIQUE DRILLS.
CLOSE OUT DRILL 1: TRAINING MECHANICS OF CLOSE OUT.
Movement Pattern: Standing in Defensive stance under the rim. Practice closing out to each cone. Get to the cones in 3-4 steps, hips down, hands up at the cone blocking the passing lane, and position yourself to avoid a drive to the middle of the floor.

MEN’S AND WOMEN’S BASKETBALL AGILITY DRILLS.
Close Out Drill 2
Improve close out mechanics
Improve Sprint Speed
Improve conditioning
Sample Movement pattern:
Sprint and Close out A-B
Jog back to A- Rest 5 sec
Sprint and Close out A-C
Jog back to A – Rest 5 sec
Sprint and Close out A – D
Jog back to A – Rest 5 sec
Sprint and Close out A – E
Jog back to A – Rest 5 sec
Sprint and Close out A – F
Rest 2 min and repeat 3-5x
To make more complex shorten rest between runs to make easier lengthen rest
Between each run. BUT Close out at top speed
A
B
C
D
E
F

MEN’S AND WOMEN’S BASKETBALL CONDITIONING DRILLS.
Close out Drill 3: Star Close Out
Multi directional conditioning designed to improve leg endurance with an emphasis on fundamental defensive mechanics in a fatigued state.
Movement Pattern:
A-B SPRINT and Close out
B-C Defensive Slide to lane line turn and close out.
C-D SPRINT and Close out
D-E Defensive Slide to lane line turn and Close out
E-F Sprint and Jump to backboard.
Perform 3-6 sets recording the time to completion for each set. Goal is to get to 6 sets and each set within 5 sec of your best time. Work : Rest start at 1:4 and work to 1:2
A
B
C
D
E
F

MEN’S AND WOMEN’S BASKETBALL AGILITY DRILLS.
Close Out Drill 4
To help athlete improve short
range sprint speed, and train
close out mechanics, improves conditioning
Sample Movement pattern:
A-B Back Peddle
B-C SLIDE
C-D CLOSE OUT
D-E Back Peddle
E-C SLIDE
C-A CLOSE OUT
Go through 4-6x and record your best time
For each set. To make more complex have
2 athletes doing the drill at the same time starting at opposite corners of the key.
A
B
C
D
E

MEN’S AND WOMEN’S BASKETBALL TECHNIQUE DRILLS.
SPRINT CLOSE OUTS: TRAINING SPRINT TO CLOSE OUT MECHANICS DOWN THE COURT.
Movement Pattern:
Start on baseline facing sideline in defensive stance.
Turn – Sprint- and close out on first cone.
After close out, quickly return back to defensive stance facing the sideline.
Turn – Sprint- and close out on 2nd cone.
After close out, quickly return back to defensive stance facing the sideline.
Continue pattern down the length of the court to each cone.
Notes: sprint hard between cones, pay attention to balance when closing out, snap hips back around and quickly get to defensive stance after each close out.
Do 3-5 sets with 30-60sec rest between each.

MEN’S AND WOMEN’S BASKETBALL AGILITY DRILLS.
AGILITY DRILL 1: LITTLE W.
DESIGNED TO IMPROVE SPRINT SPEED, LATERAL QUICKNESS AND CHANGE OF DIRECTION EFFICIENCY WHILE WORKING INSIDE THE 3 POINT LINE. CAN ALSO BE USED AS A CONDITIONING DRILL. ADD IN DRIBBLING A BASKETBALL TO MAKE MORE SPORT SPECIFIC
Sample Movement Pattern:
Start on the left wing facing the baseline
Sprint A-B – put inside hand down and
Sprint B-C- put inside hand down and
Sprint C-D- put inside hand down and
Sprint D -E
Perform Drill from both sides
Change up activities as they get better with directional changes (defensive slides- sprint/back peddle- carioque/sprint….) Do 4-6 sets of varying movements starting from both sides
A
B
C
D
E

MEN’S AND WOMEN’S BASKETBALL AGILITY DRILLS.
AGILITY DRILL 2: 2 CONE WEAVE DRILL
IMPROVE 1 STEP QUICKNESS AND RAPID CHANGE OF DIRECTION AT VARYING SPEEDS. IMPROVE BALANCE AND STABILITY WHEN CHANGING DIRECTIONS. STRICTLY A SPEED DEVELOPMENT DRILL. ADD DRIBBLING A BASKETBALL THROUGH DRILL FOR MORE SPORTS SPECIFIC
Sample Movement Pattern:
Start at – A
Sprint - A to B
Back Peddle - B to A
Sprint - A to C and around the cone
Finish run through - D
A
B
C
D

MEN’S AND WOMEN’S BASKETBALL AGILITY DRILLS.
Agility Drill 3: Attacking the rim from the top
Improve quickness and coordination cutting to the rim
Movement Pattern:
Start near half court, jog from 1st cone to 2nd cone. Sprint from 2nd cone and choose a lane to cut in always finishing at the rim. Jog back and repeat choosing a different lane each time.

MEN’S AND WOMEN’S BASKETBALL AGILITY DRILLS.
AGILITY DRILL 4 : 3 CONE CUT AND DIVE
Improve short range quickness, balance and stability in high speed directional changes.
See training manual for movement patterns
SAMPLE MOVEMENT PATTERN:
Sprint A-B
Defensive Slide B-C
Inside Pivot and Sprint C-D touch backboard
Go through 4x from each side with 30sec rest
Between each set.
A
B
C
D

MEN’S AND WOMEN’S BASKETBALL AGILITY DRILLS.
Agility Drill 5: Zig Zag
Improve quickness in the key
Movement Pattern:
Start on right side of the key
At the baseline. Navigate through A-B-C-D with any movement pattern specific to basketball. Sprint from D to the backboard, jump and touch backboard.
Sample Drill
Defensive Slide facing center court to A
Sprint to B
Defensive Slide facing center court to C
Sprint to D and cut hard sprint and touch backboard
A
B
C
D

MEN’S AND WOMEN’S BASKETBALL AGILITY DRILLS.
Agility Drill 6: Super Zig Zag
More complex Drill to improve quickness in the key.
Movement Pattern:
Start on right side of the key
At the baseline. Navigate through A-B-C-D-E-F-G-Finish with any movement pattern specific to basketball.
Sample Drill:
Defensive slide through drill as fast as you can.
A
B
C
D
E
F
G
start
finish
Always facing center court

MEN’S AND WOMEN’S BASKETBALL CONDITIONING DRILLS.
X SHUFFLES
IMPROVE LEG ENDURANCE, AND MASTERY OF DEFENSIVE SLIDE TECHNIQUE WHEN LEGS ARE TIRED AND FATIGUED.
Movement Pattern:
A – B Carioque RT
B – C Defensive Slide (keep stance wide)
C – D Carioque LT
D – A Defensive Slide (keep stance wide)
Make a committed effort to keep hips down low, and have active hands similar to how you would use them in a game setting when defensive sliding. Avoid heels making contact.
Do 3-5 sets each one at max speed rest 30-60sec between sets.
A
B
C
D

MEN’S AND WOMEN’S BASKETBALL CONDITIONING DRILLS.
22’S
MEASURE ON COURT SPRINT ENDURANCE.
Movement Pattern:
Start at A
Sprint down and back 2x and finish at
B
Athlete should complete in 22seconds
Adjust time to team ability and age group
Guards 22
Post 24
Complete 6-10 sets working down from 1min rest to 30sec rest between each run over several weeks of training
A
B

MEN’S AND WOMEN’S BASKETBALL CONDITIONING DRILLS.
CROSS DRILL
Start at Center Court, Max Vertical Jump
On landing sprint forward to “A”
Touch line with hand, sprint back to START
Max Vertical Jump – Def Slide to “B”
Def Slide back to START, Max Vert Jump
Back Peddle to “C”
Touch with foot sprint back to START
Max Vertical Jump Defensive Slide to “D”
And back to start.
START
A
B
C
D

MEN’S AND WOMEN’S BASKETBALL CONDITIONING DRILLS.
SUPER CROSS DRILL
Start at Center Court, Max Vertical Jump
On landing sprint forward to free throw line
Defensive slide Rt and left on Free throw line
Sprint back to center court
Max Vertical Jump – Def Slide to Rt Sideline
Sprint back to center court, Max Vert Jump
Back Peddle to opposite free throw line
Defensive Slide Rt and Lt
Sprint back to Center Court Max VJ
Defensive Slide to Left sideline and Sprint back
to center court
Start

MEN’S AND WOMEN’S BASKETBALL CONDITIONING DRILLS.
Partner MB Toss in
The Paint.
Athlete starts on baseline
Sprint up to free throw line
Receive Return Med ball or
Basket ball from
Partner, Sprint back to basket working
3 different positions in the
Paint. Right- Middle – Left
Team Stands on Half court, one athlete at top of the key tossing the ball. Athlete tossing the ball replaces athlete moving in the paint. Once the athlete in the paint finishes last pass, back peddle to the baseline – shuffle to 3 point line and sprint around trying to beat the first pass made to the new athlete in.
Teammate run in to tossing ball
Team stands at ½ court,

MEN’S AND WOMEN’S BASKETBALL CONDITIONING DRILLS.
PARTNER CHASE DRILL
A
B
“A” IS THE RABBIT ON FREE THROW
“B” IS HUNTING ON BASELINE
COACH DELIVERS COMMANDS AND DIRECTIONS BEFORE EACH ATTEMPT THROUGH..
SPRINT TO FIRST CONE, DEFENSIVE SLIDE TO 3RD CONE- SPRINT ALL THE WAY AROUND THE CIRCLE AND THEN SPRINT TO BASE LINE ON OPPOSITE SIDE OF START
LOSER DOES 5 UP-DOWNS, ONCE ENTIRE TEAM GOES THROUGH THE DRILL ROLLS CHANGE AND

MEN’S AND WOMEN’S BASKETBALL CONDITIONING DRILLS.
FIGURE 8 CONDITIONING TEST
Set up 5 cones: free throw line – between free
Throw and half court- half court- between half
Court and far free throw- far free throw line.
Start on Right Side of cone 1 and sprint to the
Left side of cone 5. Stay low and run around
Cone 5 sprinting back around cone 1. Continue
Sprinting in figure 8 pattern for 30 sec. Have
A partner record the total number of trips with
The point values assigned. Example: in 30 sec
You were able to go around cone 5 three times
And you made it to half court by the 30sec mark
You received a point total of 5.5. Rest for 30 sec
Then repeat 8 more times. Record the points you
Received for each trial.
.25 points
.5 points
.75 points
1 point
Start
Cone 1
Cone 5

MEN’S AND WOMEN’S BASKETBALL AGILITY DRILLS.
NBA 4 cone lane agility Test.
The test used by the NBA to measure athletes horizontal and lateral quickness.
Directions
Sprint A-B
Lateral Slide B-C
Back peddle C-D
Lateral Slide D-A
Lateral Slide A-D
Sprint D-C
Lateral Slide C-B
Back Peddle B-A
Cannot touch the cones and feet cannot cross over when lateral sliding.
C
D
B
A

MEN’S AND WOMEN’S BASKETBALL CONDITIONING DRILLS.
L- Test Agility Drill
Start on right side of the key at the baseline, sprint up and touch the cone A , back peddle to baseline, sprint back to cone A, defensive slide to cone B on left side of the key. Touch cone B with left hand, reverse motion and back peddle back to start. DO DRILL AS FAST AS YOU CAN.
Start
A
B

MEN’S AND WOMEN’S BASKETBALL CONDITIONING DRILLS.
GETTING IN THE ZONE
3 ZONE SERIES OF CONES THAT ATHLETES MOVE THROUGH PERFORMING VARIOUS AGILITY AND MOVEMENT SKILLS
DO A PRESCRIBED DRILL IN ACTIVITY ZONE EXAMPLE ( HIGH KNEE RUN)
JOG SLOWLY THROUGH RECOVERY ZONE,
KEEP MOVEMENT GOING FOR RECOMMENDED TIME. (30 SEC – 4MIN OR MORE DEPENDING ON TEAMS CONDITIONING LEVEL.) SET UP SEVERAL SETS OF CONES SO MORE ATHLETES CAN GO AT ONE TIME AND IT IS THEN MORE SPREAD OUT ALLOWING KIDS TO WORK HARDER.
Activity Zone
Recovery Zone
Recovery Zone

MEN’S AND WOMEN’S BASKETBALL CONDITIONING DRILLS.
ACCELERATION INTERVALS
ATHLETES RUN AT PERCENTAGE DESIGNATED BETWEEN EACH CONE, ALWAYS RETURNING TO 50% ON RETURN RUN. EMPHASIS NEEDS TO BE ON MAINTAINING RUNNING MECHANICS AND HARD ACCELERATIONS ESPECIALLY WHEN FATIGUE SETS IN.
TAKE ADVANTAGE OF CHANGING THE PERCENTAGES FOR ANY LENGTH OF SPRINT. THE CONDITIONING COMES WITH THE NUMBER OF TIMES YOU SEND THE ATHLETE THROUGH THE SERIES CONCURRENTLY . WE START WITH 2 TRIPS THROUGH THE SERIES AND MAY WORK UP TO AS MANY AS 4-5 TRIPS THROUGH THE SERIES. ATHLETES LEARN TO RECOVER ACTIVELY ON THEIR RETURN RUNS.
100% Sprint
100% Sprint
100% Sprint
100% Sprint
All return runs are 50% intensity