Mat Dive Speed Training Drill

Mat Dive Speed Training Drill


This basketball speed and agility drill will work on a player’s first-step quickness and getting off to a good start in their sprinting motion. Basketball is a game of stopping and starting, so to be explosive, you need to have a quick first step. This basketball workout will help to teach you the techniques of a quick first step and how to get your body moving forward as you start to move.



Basketball Drill Overview

Drill Name: Mat Dive Speed Training Drill

Equipment Needed: Mat


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Goals of the Drill

  • Teach the proper technique for a quick start


Coaching Points

  • Role forward and shoot out as far and fast as you can


Basketball Drill Instructions

  • Place the mat a few feet in front of the athlete.
  • The athlete will start in an athletic position and roll forward onto his toes, and at the last second, he will shoot out as far as he can onto the mat.


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