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.