These basketball quickness and speed drills will allow you as a basketball coach to train your players to be faster and more athletic. Whether you are looking to teach your players the basic techniques of running or trying to improve your team’s footwork and explosiveness, there are basketball speed and quickness drills for you.
If you are a basketball coach looking to teach their players how to be faster or quicker, you can watch the videos and then teach your players how to do the different basketball drills and then instruct them as they do the drill.
There are some excellent training tools out there that will help you execute some of these different drills. Make sure that you check out our list of the best basketball training equipment to find the tools you need.
The Importance of Basketball Speed Drills for Coaches
Quickness and speed translate into the game of basketball more than it does for most sports, and having your basketball team maximize their ability to be fast can add a lot of value. On defense, if your team can be quicker, it will help prevent the other team from getting the ball in the paint, and on offense, the faster your team can get up the floor, the more chances they will get at easy baskets.
The only way that your basketball team is going to be able to play faster, though, is for you to take time to help your players learn how to be quicker/faster in your basketball workouts and practice.
Basketball Speed Drill Teaching Points
Speed is an essential factor in basketball that can make a significant difference in winning or losing a game. As a basketball coach, it is crucial to incorporate speed drills into your practice sessions to help your players improve their overall agility and quickness on the court.
Here are some key teaching points for coaches when incorporating speed drills into their training sessions.
Focus on proper form and technique
When it comes to speed drills, it is essential to prioritize proper form and technique over speed. It may be tempting for players to try and move as quickly as possible, but without the right form, they risk injury and reduced effectiveness in their movements.
As a coach, make sure your players are executing each movement with the correct technique. This may require slowing down and breaking down the drill into smaller parts to ensure they are doing it correctly.
Emphasize explosiveness
Speed is not just about how fast a player can move, but also how explosive they can be in their movements. As a coach, focus on developing explosive power through drills such as plyometrics and resistance training.
This will allow players to generate more force with each movement, making them faster and more agile on the court.
Incorporate game-like scenarios
While speed drills are essential for improving overall quickness, it is crucial to also incorporate game-like scenarios into practice sessions. This will help players transfer their speed and agility from drills to actual gameplay situations.
For example, set up a drill that simulates a fast break or defensive slide, so players can practice their speed and quickness in a game-like setting.
Use cones and agility ladders
Cones and agility ladders are great tools for developing speed in basketball. They can be used for various drills such as shuttle runs, ladder hops, and lateral slides.
As a coach, make sure to set up the cones and ladders in different patterns and distances to challenge your players’ agility and speed.
Focus on footwork
Footwork is crucial for speed and agility in basketball. Make sure to incorporate drills that focus on quick feet movements, such as ladder drills, jump rope exercises, and cone drills.
These drills will not only improve players’ speed but also their coordination and balance on the court.
Track progress
Lastly, it is essential to track your players’ progress when incorporating speed drills into practice sessions. This will help you identify areas of improvement and see how much they have improved over time.
You can use timing devices or record game footage to track their speed and agility in different scenarios.
Must-Use Basketball Speed Drills
These basketball speed drills will allow your players to become faster, which will translate to the court. This will lead to a faster transition, better defenders, and so much more!
Drill #1: Zig Zag Cone Basketball Drill
Being able to plant and change directions quickly is used so often during the course of a basketball game. Whether you are making a move off the dribble or sliding to cut a man off on defense, you are planting and changing direction. A lot of younger basketball players struggle to do this efficiently. This basketball quickness and speed workout will help to train and develop a player’s change of direction quickness.
Basketball Drill Overview
Drill Name: Zig Zag Cone Basketball Drill
Equipment Needed: 6 cones.
Goals of the Drill
- Improve Change of Direction quickness
Coaching Points
- Have bend in your legs when you change direction, try to get to full speed in between each cone, and still be under control
Basketball Drill Instructions
- Set up the 6 cones staggered across from each other about 4 yards apart.
- Then have the athlete start at one of the ends of the cones.
- This drill can be done with lateral shuffles, sprint/back peddle, or foot crossovers.
- The athlete goes from one cone to the other in a straight line all the way down and all the way back.
- This drill can also be done with a basketball.
Drill #2: W Change Direction Basketball Drill
This is a great basketball speed and agility workout for working on change of direction. As a basketball player, you want to be able to move laterally, forward, or backward at a moment’s notice. When you do this basketball workout, you want to be as athletic as possible and really stay low on your cuts. It is also important that you watch the footwork and do your best to be as efficient as you can on your movements.
Basketball Drill Overview
Drill Name: W Change Direction Drill, Speed Training
Equipment Needed: 5 cones.
Goals of the Drill
- Improve Change of Direction quickness and footwork
Coaching Points
- Be light on your feet and have a bend in your knees when you go to change directions.
Basketball Drill Instructions
- Set up the 5 cones in the shape of the letter W and have the athlete start at one of the ends of the cones.
- This drill can be done with lateral shuffles, sprint/back peddle, or foot crossovers.
- The athlete goes from one cone to the other in a straight line all the way down and all the way back.
- This drill can also be done with a basketball.
Drill #3: Rolling Starts Speed Training Drill
The goal of rolling starts is to teach you how to sprint effectively. When sprinting, too many players take a step back before they move forward, or they don’t really use all of their momentum to get themselves going. If you are trying to develop your speed and quickness, this is a great basketball workout to start with because it breaks down the essential steps of starting.
Basketball Drill Overview
Drill Name: Rolling Starts Speed Training Drill
Equipment Needed: None
Goals of the Drill
- Be able to start quicker.
Coaching Points
- Don’t overextend your lead leg, quick turnover on the back leg, keep your head up, pump your arms, roll on to your toes.
Basketball Drill Instructions
- Start in an athletic position, and just as in Wall Explosions, you are going to roll on to your toes, and at the last second, before you are about to fall, you are going to shoot your leg out and sprint forward.
- Once you have done this a few times, you will place a row of cones in front of the athlete a few feet away, depending on their stride length.
- When the player does the rolling start, he must get his first leg over the row of cones.
- Another row of cones may be added past the first set of cones for the second foot to step over.
Why Basketball Speed Drills
Speed is a crucial aspect of basketball, and incorporating speed drills into practice sessions can have many benefits for players. Here are some reasons why speed drills are essential for basketball players.
Improved quickness and agility
The primary benefit of speed drills is improved quickness and agility on the court. Speed drills help players develop explosive power, footwork, and coordination, making them faster and more agile in their movements.
This can give players an advantage over their opponents, allowing them to make quick cuts, drive past defenders, and quickly react to game situations.
Injury prevention
Proper form and technique are crucial when it comes to speed drills. By focusing on these aspects, players can reduce their risk of injury on the court. Speed drills also help players strengthen their muscles and joints, reducing the likelihood of common basketball injuries such as ankle sprains and knee strains.
Increased endurance
Many speed drills require players to perform quick movements repeatedly, which can improve their overall endurance on the court. This can allow players to maintain high levels of speed and agility throughout a game, giving them an advantage over their opponents.
Transfer to game situations
As mentioned earlier, incorporating game-like scenarios into speed drills can help players transfer their skills to actual gameplay situations. This is essential for players to be able to execute their movements at a high speed and with proper form in a game setting.
Mental toughness
Speed drills can also help improve players’ mental toughness. These drills often require intense concentration and pushing through physical fatigue, which can build resilience and mental strength in players.
Overall, incorporating speed drills into practice sessions is crucial for improving a team’s overall speed, agility, and performance on the court. As a coach, make sure to prioritize proper form and technique while challenging your players with different.
Basketball Speed Drills Tips
Here are some additional tips for coaches when implementing speed drills with their team:
- Make sure to warm up properly before starting any speed drills.
- Encourage players to push themselves, but also listen to their bodies and take breaks when needed.
- Incorporate fun and competitive elements into the drills to keep players engaged and motivated.
- Vary the types of speed drills used to challenge players in different ways.
- Provide feedback and corrections to players’ form and technique throughout the drills.
- Take into consideration each player’s individual strengths and areas for improvement when designing speed drills.
By following these tips, coaches can effectively incorporate speed drills into their training sessions and help their players improve their overall speed and agility on the court. Overall, incorporating speed drills into practice sessions is crucial for improving a team’s overall speed, agility, and performance on the court.
Basketball Speed Drills Frequently Asked Questions (FAQs)
Here are some frequently asked questions and answers when it comes to basketball speed drills.
How often should speed drills be incorporated into practice sessions?
Speed drills can be incorporated into practice sessions 2-3 times a week, depending on the team’s schedule and game schedule.
Can speed drills improve a player’s shooting ability?
While speed drills primarily focus on quickness and agility, they can indirectly improve a player’s shooting ability by improving their overall coordination and balance on the court.
Are speed drills only beneficial for guards?
No, speed drills can be beneficial for all positions in basketball as they improve overall quickness and agility, which are necessary skills for all players on the court. Overall, incorporating speed drills into practice sessions is crucial for improving a team’s overall speed, agility, and performance on the court.
How can I increase my speed for basketball?
To boost your speed for basketball, integrate specific speed and agility exercises into your training routine. Focus on activities like shuttle runs to enhance quickness, ladder drills for better footwork, and various sprinting workouts to develop explosive speed. These practices are key to elevating your pace on the court.
What are some good speed drills?
Here are 7 effective speed drills for athletes looking to improve their quickness:
- Standing Arm Drill: An advanced version of the seated arm drill, this exercise helps transition athletes into a more dynamic posture, preparing them for sprints.
- Knee Drive Wall Drill: This focuses on enhancing knee lift and driving force, crucial for accelerating speed.
- Falling Start Drill: Teaches athletes to utilize gravity for a faster start, improving reaction time and initial speed.
- Stride Length Drill: Aims to increase the distance covered per stride, essential for maximizing speed.
- Standing Lateral Start Drill: Develops the ability to quickly start and accelerate from a lateral position.
- Half Kneeling Lateral Start Drill: Builds on the standing lateral start with a focus on explosive power from a half-kneeling stance.
- Prone (Lying) Start Drill: Trains athletes to explosively transition from a prone position to sprinting, enhancing reaction speed and acceleration.
These drills are designed to boost various aspects of an athlete’s speed, from acceleration to stride length and agility.
How to do sprints for basketball?
In basketball, sprinting exercises can be categorized into half-court and full-court sprints, each beneficial for enhancing speed and agility on the court. For half-court sprints, the drill starts at the baseline, with athletes running at their maximum speed to the half-court line before returning to the starting point. Full-court sprints expand on this by requiring a sprint from one baseline to the opposite baseline and then back again, ensuring players develop endurance and quickness over longer distances.
How fast do NBA players sprint?
NBA players, when sprinting down the court, typically reach speeds between 15 to 20 miles per hour.
More Basketball Speed Drills
- Shuttle runs with cones
- Ladder hops and lateral slides
- Jump rope exercises
- Cone drills for footwork
- Sprints with resistance bands
- Suicide sprints on the court
- 360-degree cone drill for agility
- Reverse layup shuttle run
- Zig-zag cone drill for quick cuts
- One-legged lateral hops on a balance board
- Partner passing and sprinting drills
- Plyometric box jumps
- Sideways medicine ball throws and sprints
- Reaction drills with cones or tennis balls
- Defensive slides with resistance bands.
Overall, incorporating speed drills into practice sessions is crucial for improving a team’s overall speed, agility, and performance on the court.
Basketball Speed Drills Conclusion
Incorporating speed drills into practice sessions is essential for basketball players to improve their quickness, agility, and overall performance on the court. By incorporating various speed drills into training sessions and carefully tracking progress over time, coaches can help their players reach their full potential on the court. With dedication and consistency, these speed drills can have a significant impact on a team’s success.
Also, remember to always focus on proper form and technique while pushing your players to improve, and don’t forget to have fun and make the drills competitive for your team. With these tips in mind, you can help your players become faster, more agile, and ultimately better basketball players overall.
