Change of direction quickness is important in any sport, but especially in basketball. The two step back cone drill is a great basketball workout for developing backward to forwards change of direction speed. To be quicker or faster, the player needs to be efficient with their movements. If they are wasting motion when they move then, they are going to be slower. So when you watch the video, make sure you are learning the correct steps to the drill.
The below video will show you how to execute this basketball quickness drill and show you the proper technique. Be efficient in your movements, but once you learn the correct steps and movements, you want to push yourself and challenge yourself to go as fast as you can (with good form).
Basketball Drill Overview
Drill Name: 2 Step Back Cone Drill
Equipment Needed: 5-10 cones.
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Goals of the Drill
- Practice Reverse COD (Change Of Direction) technique
- Stay on the balls of your feet and maintain forward lean when throughout the entire exercise.
Basketball Drill Instructions
- Set cones approximately 5yds apart in a line down the width or length of the court.
- Beginning in the athletic position facing away from the cones, backpedal to the first cone and execute a 2 Step Back, finishing in the athletic position. Repeat at each cone until you reach the end.