The 5-yard cone crossover steps drill is one of the best basketball workouts for teaching lateral quickness and direction change. In basketball, lateral quickness is essential in man-to-man on-ball defense. When the offensive player makes a move, you need to be able to slide over and cut them off, and then be ready to quickly adjust again in either direction.
You must focus on the footwork in this basketball training video because being quick has a lot to do with not wasting any motion when moving. The player should aim to be as efficient as possible in everything they do, and playing defense is no exception.
Basketball Drill Overview
Drill Name: 5 Yard Cone Crossover Steps Drill
Equipment Needed: 2 cones set 5yds apart (distance can be longer if so desired)
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Goals of the Drill
- Work on crossover step and lateral quickness
- Maintain proper athletic position during the cross over steps by keeping hips facing the wall of the gym.
- Execute proper COD (Change Of Direction) by calculating the number of steps needed to reach the cone and leaning towards the new direction on the second to last step.
- For the “Outside Foot Up” variation, be sure to remember to place your opposite hand (of the raised foot) on the ground at least 2 feet horizontally away from your planted foot.
- For the “Inside Foot Up” variation, remember to plant your outside foot and raise your inside foot upon reaching the cone.
Basketball Drill Instructions
- Beginning at one cone in an athletic position, begin cross overs towards the opposite cone.
- Cross over past the cone, touch the cone with your nearest hand and begin cross overs towards the original cone.
- Continue for a specific number, amount of time, or until the coach or trainer is satisfied that the exercise is completed properly.
- For the “Outside Foot Up” variation, make sure to cross-over step past the cone and touch the floor with the hand nearest the cone, simultaneously raising the opposite leg laterally into the air and then begin shuffling towards the original cone.
- For the “Inside Foot Up” variation, cross-over step past the cone, plant your outside foot, raise your inside foot, and then begin the cross-over steps back to the original cone.