Here is a list of drills I developed for both the proper mechanics and enhance movements often seen in a competitive basketball. These drills will help improve a player’s overall game speed. When executing these drills, players should take a 20-second rest interval between each repetition (just like in a game).
- High Knees 2 sets from baseline to the top of the key
- Butt Kicks 2 sets from baseline to the top of the key
- Lateral shuffle 2 sets from baseline to the top of the key (one moving right, and one moving left).
- Carrioca 2 sets from baseline to the top of the key (one moving right, and one moving left).
- Backpedal 2 sets from baseline to the top of the key.
- Lateral shuffle and turn 2 sets from baseline to the top of the key (move to top of key, then change direction back to base line. Keep turn as quick as possible.)
- Carrioca and turn 2 sets from baseline to the top of the key (move to top of key, then change direction back to base line. Keep turn as quick as possible.)
- Backpedal reaction Backpedal from baseline, on sound of whistle change direction and accelerate forward.
- Sprint-carrioca-sprint Accelerate forward, on whistle go right into a Carrioca, on next whistle go back into a sprint.
- Sprint-side shuffle-sprint Accelerate forward, on whistle go right into a side shuffle, on next whistle go back into a sprint.
- Baseline (4-cone drill.) Starting at baseline sprint forward to the foul line, go directly into a side shuffle across the foul line then back pedal back down to the base line and shuffle across to the starting area. Repeat in the opposite direction.
- Sprints Perform 10 sprints from baseline to half court with 20 seconds recovery between each. After completing the 10 sprints, rest for two minutes and repeat.
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