Speed is one of the most important physical qualities in basketball. It is the ability to move quickly and efficiently, both with and without the ball, to create scoring opportunities and defend against the opponent’s offense.
Use these training tips to improve your speed in basketball if you want to become a faster and more agile basketball player and play at an elite level.
Sprint Workouts
Sprints are a great way to increase your speed and develop your explosiveness on the court. Set up cones or markers and sprint back and forth between them for a set time. Aim to cover as much distance as possible in that time.
Rest for a minute or two between sets, then repeat. Start with five to six sets of 10-20 seconds, then gradually increase the time and intensity as you progress. Make sure to warm up before you start to avoid injury.
Plyometrics
Plyometrics are exercises that focus on explosive movements, such as sudden bursts of speed or jumping.
These exercises are effective training tips to improve your speed in basketball as they help players develop their power and speed. Start with jumping exercises like box jumps, tuck jumps, or jump squats to improve your power.
Later, move to lateral hops, single-leg hops, and bounding exercises that mimic basketball movements. Do three to four sets of 10 reps, with 30-60 seconds of rest between sets.
As you improve, you’ll eventually be able to jump in an instant with excellent airtime.
Agility Drills
Agility is the body’s ability to change positions swiftly and with great coordination. Use agility drills to improve your footwork, direction change, and reaction time for faster movement on the court.
Set up cones or hurdles and practice moves like crossovers, zig-zags, or figure 8s.
Move forward, backward, and sideways, and make abrupt stops and changes of direction to simulate game situations. Do five to six sets of each drill, with 30-60 seconds of rest between sets.
Interval Training
Interval training is a combination of high-intensity sprints and low-intensity recovery periods. These workouts improve your cardiovascular fitness, directly impacting your speed and endurance.
Start with short intervals of 10-15 seconds of sprinting, followed by 30-60 seconds of jogging or walking.
Treadmills are helpful for this type of training, given their settings, and have timers to ensure your alternating intensity is consistent.
Repeat for four to six sets, then gradually increase the duration and intensity of your sprints and shorten the recovery time.
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Improving your speed in basketball is not something you achieve overnight; it requires consistent training and dedication.
Incorporate these training tips into your regular workout routine, and you’ll see improvements in your speed, agility, power, and endurance.
Remember to occasionally check your progress by using exercises to test your cardiovascular endurance such as rowing or cycling.
Warm up before each session and seek advice from a coach or trainer if you have specific questions or concerns about your training.
