Coordinate Your Moves With This Basketball Speed Training Workout

STACK Expert John Cissik prescribes a basketball speed training workout that will improve your on-court performance.

Basketball Speed

Photo: AP

A good basketball speed training workout should address speed, agility and ball control in relation to court performance. You don't use these skills in a vacuum. You perform them while controlling the basketball and eluding defenders.

That said, here are some drills you can use for basketball-specific speed. I've presented them with and without the ball so as you become more proficient, you can make them more complex.

Warm-Up

Jog for five minutes. Follow that with mobility drills and technique work (sprinting drills, footwork drills, defensive slides, etc.) Next, run short sprints—three to five of 10 to 20 yards. Repeat the warm-up drills three to five times from each side of the court, both with and without the ball.

Jump and Run

Jump and run can be either a defensive or offensive drill. It simulates stealing the ball and teaches an offensive player to react to a teammate's pass and make an explosive play.

For this drill you will need four cones, set up as shown below:

Jump and Run Drill

  • Begin next to Cone 1.
  • Perform a vertical jump and reach as high as possible with both hands.
  • When you land, pivot on the foot closest to the goal and step out with the other foot.
  • Sprint as fast as possible to Cone 2.

Once you are comfortable with the footwork for this drill, add a ball and a partner.

  • Stand next to Cone 1.
  • Have your partner pass you the ball at a height that makes you jump to catch it.
  • Jump, catch the ball, land and sprint toward Cone 2, practicing good ball control.
  • Once you reach Cone 2, perform a lay-up.
  • Perform this drill on both sides of the court.

Box and Run

This drill works on your defensive skills and speed. You will need four cones, set up like the Jump and Run drill.

  • Begin next to Cone 1.
  • Box out an imaginary defender.
  • Pivot on the foot closest to the goal, step out with the other foot, then sprint to Cone 2.

Once you are comfortable with the footwork for this drill, it's time to add the ball and a partner.

  • Stand next to Cone 1.
  • Have your partner shoot a free throw.
  • Once the ball is in the air, box out your imaginary defender at Cone 1.
  • Charge the ball as it comes back to the court.
  • Dribbling the ball, sprint to Cone 2 and perform a lay-up.
  • Perform this drill on both sides of the court.

Offensive Drill

This drill improves your offensive speed, footwork and ball control skills. You will need five cones, set up as shown below.

Offensive Basketball Drill

  • Begin next to Cone 1.
  • Sprint to Cone 2.
  • At Cone 2, spin around the cone then drive to Cone 3.

Once you are comfortable with the footwork for this drill, perform it with the ball.

  • For this variation, move into your triple-threat position next to Cone 1.
  • Sprint to Cone 2, staying low, running fast and controlling the ball.
  • Once you reach Cone 2, spin around the cone, keeping the ball away from a defender (i.e., the cone).
  • Drive to Cone 3 and take your shot.
  • Perform this drill on both sides of the court.
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Photo Credit: Getty Images // Thinkstock

Topics: BASKETBALL TRAINING | BASKETBALL WORKOUTS | SPEED TRAINING | DEFENDER | TRAIN | SPRINT | DRILL | CONES