Rolling Starts Speed Training Drill

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 go to 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


Similar Basketball Drills and Resources


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.


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