Harness Resistance Sprint Drill

Harness Resistance Sprint Drill


This basketball workout takes the concept of using resistance to hold you back while you sprint, so that way, when the resistance is gone, your body’s muscles will still fire faster as if the resistance was still there. That way, when you get into a game and go to sprint, you can move faster and be more explosive. This basketball quickness and speed drill can be made even more basketball-specific by adding a ball for the player to dribble while he sprints.



Basketball Drill Overview

Drill Name: Harness Resistance Sprint Drill

Equipment Needed: Harness, Rope, and partner, Basketball


Similar Basketball Drills and Resources


Goals of the Drill

  • Use resistance to trick your muscles into making you go faster.


Coaching Points

  • Make sure you keep moving your feet and arms, don’t bend too far over, be explosive.


Basketball Drill Instructions

  • Place the harness on the player, and the coach holds the rope behind the athlete.
  • When the coach says go, the player will sprint forward while the coach holds him back, slowly moving forward until the player completes the sprint.
  • Another way to do this basketball drill is to have a breakaway rope attached to the player so that when the coach releases the rope, the player will sprint through the line without resistance.
  • The player can also be given a basketball to dribble as well to make it more basketball-specific.


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