PERSONALISED BASKETBALL SPEED PROGRAMSPERSONALISED BASKETBALL SPEED Basketball is a sport that is based on speed and agility. Nothing excites a crowd more than a lightning fast dribble followed by a spin past an opponent a massive jump off one leg to slam dunk the ball. Speed with and without the ball are vital components of a top basketball player. The type of speed required is multidirectional agility not linear speed and the focus on the training must be on developing this component Listed below are some of the drills that will make young athletes lightning quick. Some athletes may not be born with speed and quickness, but you are going to learn some drills that will drastically increase these abilities. 1. The shuffle progression: a. Speed shuffle- Set up cones that are 5metres apart. Have the athlete shuffle in one direction as fast as possible with great technique. Repeat this 3-5 times on each side. b. Speed shuffle and stop- Repeat the same drill above but emphasis creating a great stopping angle with the outside leg. The athletes should feel as though they could explode in the opposite direction immediately.
c. 555 shuffle drill- In this drill the athlete will shuffle as fast as possible with two changes of directions. (The 555 stands for 5metres 3 times). If the athlete starts shuffling to the right first they will change direction to go left and one more change of direction to go right again. The athlete should not allow any hesitation during the stopping or starting motions. Repeat 2-3 times in each direction.
d. Random drill- This may be the most important drill of all. The coach should stand in front or behind the athletes. The coach should use an auditory command and a visual command. The athlete must be able to perfectly perform these the shuffle drills in a random action. This simulates the game.
2. The PERSONALISED BASKETBALL SPEED acceleration progression:
a. First step drill - Line the athletes up on the baseline. On your command, auditory or visual, the athletes should go from an athletic stance into a 5metre acceleration. The athlete should use the plyo step to create a quick force angle behind the body. The shoulders should lean forward and the athlete should push aggressively against the ground. Repeat 4-6 times.
b. First step angled drill- The drill is performed the same as the above drill with the exception of all takes offs should be at a different angles to the right and left. Angles can be anywhere from 15 degrees to 90 degrees. The athletes should use the same principles of acceleration as in the first drill. Repeat 4-6 times in each direction.
c. Hip turn and run first step drill- In this drill the athletes will quickly turn the hips and feet, using what I call the hip turn technique, to explosively accelerate behind the facing direction. The coach will give a command and the athlete will quickly turn to the right or left and accelerate for 5 metres. There should be no hesitation at all one the command or direction is heard or seen.
3. Combination drill- In this drill the coach will start the athletes at center court. On his command, once again it will be auditory or visual, the athletes must explode either laterally, linearly, or angularly in all directions. All movements should be under control and easily be redirected to a new direction with our hesitation. This drill should be repeated 3-5 times for no longer than 8 to 12 seconds.
3.PERSONALISED BASKETBALL SPEED- Technique drills Learning techniques of movement are vital to allow players to perform at the highest level and to minimize the risk of injury. Sideways movement skill sets X stepping techniques to allow guarding/defending
4. PERSONALISED BASKETBALL SPEED Speed games Speed games that can be used to allow players to practice their skills in a game situation with/without a ball as well as allow players to enjoy their training which is vitally important Examples are Tag games -team tag, shin tag, ball tag, dodge ball Obstacle courses with relays
THESE DRILLS CAN BE COMBINED AS A PART OF A PERSONALISED BASKETBALL SPEED OR TEAM SESSION ALONG WITH STRENGTH/POWER EXERCISES AND FLEXIBILITY TO ALLOW PLAYERS TO DOMINATE THE GAME. IF YOU ARE INTERESTED IN PERSONALISED PROGRAMS FOLLOW THE LINKS BELOW OR CONTACT NEIL DIRECTLY LINK FROM PERSONALISED BASKETBALL SPEED TO PERSONAL PROGRAMS
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