In the game of basketball, a player needs to have a combination of certain qualities such as speed, power, and agility. This makes it important for a player to follow certain regimen, drills, and training to help him accelerate the development of these critical qualities. When playing basketball, you need to do accurate and quick movements. Since these qualities are not exactly inborn, you need to look into certain training programs that will help you to develop them.
One of the best training programs that you can have for basketball is one that helps to develop two aspects – speed and agility. Such training programs help you to achieve quick and optimum results. Not only will you become faster, but you will also develop your reaction time.
For small basketball players, developing speed and agility is something they quickly learn. This is probably due to the fact that the signals coming from their brain take a shorter time for the muscles to receive their command as compared to very tall individuals. However, for tall basketball players, they should concentrate not just on developing their speed and agility, but they should also concentrate in building up their footwork.
For the game of basketball, there are certain classifications for speed training. One is agility training that helps to improve coordination and quick acceleration while maintaining balance. Another is the building of endurance through the use of strength training and light weight training. The other is short speed drills that help to improve or develop quick bursts of acceleration. In fact, there are even drills on improving speed while fatigued.
The truth is the developing of speed and agility in a player helps to improve not just his offense, but also his defense. This is because with his speed and fast reaction time, a player can quickly transition from offense to defense and from defense to offense.
Most basketball speed training programs are designed to cut the time needed to run from one side of the court to the other side of the court. Additionally, they help players in getting positional advantage during offense along with being able to transition quickly back into defense. Even if speed training is a must for point guards and shooting guards, centers and power forwards too need to partake in speed training so they are able to join and help during fastbreak situations.
There are basically two types of Basketball speed training for the game of basketball – offensive speed training and defensive speed training.
Offensive speed training can greatly help in developing a player’s speed inside the key as well as around the perimeter. Drills meant for offensive speed training ranges from cutbacks to line drills. Defensive speed training on the other hand concentrates mostly on recovery speed as well as help defense. This means this type of speed training drill involves a number of defenders with a unique type of game situation. Although both type of speed training is important for the game, the player needs to develop his overall speed in general – something which can be achieved through long distance running and conditioning.
Offensive Speed Training Drill – this training drill will significantly improve your speed and fast break skills. To practice this, stand on the baseline along with two players from your team. On the whistle, the three of you will needs to dash towards the end of the court while passing the ball amongst the three of you. On the defensive side of the court will be two defenders who will try to prevent your fast break attempt. Without slowing down your dash, transition from passing to dribbling and make a drive towards the hoop. The person who makes the basket needs replace one of the defenders and play defense this time while the members of the team try to do the drill once again.
Defensive Speed Training Drill – this training drill will help to improve your overall speed including your defensive stance. To practices this, stand on the center court on a defensive slide position. On the whistle, execute defensive slides on where your coach points at. For every whistle made, you must change direction while changing how your hands are held up. For the drill to be more effective, you need to be in constant motion throughout the duration of the drill. In fact, even when the whistle to stop shuffling is made, you need to jog to keep yourself in constant motion so you can stay alert and be quick on your feet.
Resistance Speed Training Drill – this training drill will increase your speed on the court as well as simulate the fatigue near the end of the game. To practice this, position yourself on the baseline with a medicine ball. On the whistle, jog towards the foul line with the medicine ball and upon reaching the foul line, you jog back towards the baseline. Continue jogging on each line of the court until you manage to reach the foul line on the opposite side. As soon as you reach that foul line, drop the medicine ball and be ready to receive a pass with a regular basketball. As soon as you get the ball, execute a jump shot and do the drill over again using a regular basketball this time around. Since you now have a real basketball in your hands, instead of just bringing the ball, make sure you also dribble it while executing the drill.
Recovery Training Drill – this training drill enables you to transition quickly into defense after an opponent on the offensive passes you. To practice this, you need to position yourself in the center of the court in a pushup position. At one end, have a teammate with a ball stand 10 feet away from you. As he dribbles past by you, wait for the whistle, and then burst into speed after the player and assume defensive stance and position. Try to charge or to position yourself in front of the player to prevent him from scoring or getting any further. As you improve with this drill, the distance between you and the offensive player you need to catch will be increased. This means the ball handler will be further past you before the whistle is made.
While basketball speed training workouts are important in improving your speed, you must never forget to perform warm-up exercises first before attempting any of these drills and workouts. In addition, make sure that all training is done properly and at proper exertion levels.