{"id":1011,"date":"2024-05-25T03:13:05","date_gmt":"2024-05-25T03:13:05","guid":{"rendered":"https:\/\/speedtrainingworkout.com\/how-to-get-faster-at-basketball\/"},"modified":"2024-05-25T03:13:05","modified_gmt":"2024-05-25T03:13:05","slug":"how-to-get-faster-at-basketball","status":"publish","type":"post","link":"https:\/\/speedtrainingworkout.com\/how-to-get-faster-at-basketball\/","title":{"rendered":"Boost Your Basketball Speed"},"content":{"rendered":"<h2><span class=\"ez-toc-section\" id=\"Drills_to_Improve_Your_Basketball_Quickness\"><\/span><span style=font-size: 24px;>Drills to Improve Your Basketball Quickness<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #333333;color:#333333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #333333;color:#333333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/speedtrainingworkout.com\/how-to-get-faster-at-basketball\/#Drills_to_Improve_Your_Basketball_Quickness\" title=\"Drills to Improve Your Basketball Quickness\">Drills to Improve Your Basketball Quickness<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/speedtrainingworkout.com\/how-to-get-faster-at-basketball\/#1_Agility_Ladder_Drills\" title=\"1. Agility Ladder Drills:\">1. Agility Ladder Drills:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/speedtrainingworkout.com\/how-to-get-faster-at-basketball\/#2_Cone_Drills\" title=\"2. Cone Drills:\">2. Cone Drills:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/speedtrainingworkout.com\/how-to-get-faster-at-basketball\/#3_Jump_Rope_Drills\" title=\"3. Jump Rope Drills:\">3. Jump Rope Drills:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/speedtrainingworkout.com\/how-to-get-faster-at-basketball\/#Strength_Training_for_Basketball_Speed_and_Power\" title=\"Strength Training for Basketball Speed and Power\">Strength Training for Basketball Speed and Power<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/speedtrainingworkout.com\/how-to-get-faster-at-basketball\/#1_Plyometrics\" title=\"1. Plyometrics:\">1. Plyometrics:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/speedtrainingworkout.com\/how-to-get-faster-at-basketball\/#2_Compound_Lifts\" title=\"2. Compound Lifts:\">2. Compound Lifts:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/speedtrainingworkout.com\/how-to-get-faster-at-basketball\/#3_Core_Work\" title=\"3. Core Work:\">3. Core Work:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/speedtrainingworkout.com\/how-to-get-faster-at-basketball\/#Nutrition_and_Recovery_Fueling_Your_Progress\" title=\"Nutrition and Recovery: Fueling Your Progress\">Nutrition and Recovery: Fueling Your Progress<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/speedtrainingworkout.com\/how-to-get-faster-at-basketball\/#1_Nutrition\" title=\"1. Nutrition:\">1. Nutrition:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/speedtrainingworkout.com\/how-to-get-faster-at-basketball\/#2_Recovery\" title=\"2. Recovery:\">2. Recovery:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/speedtrainingworkout.com\/how-to-get-faster-at-basketball\/#Mental_Game_Speed_Starts_in_Your_Mind\" title=\"Mental Game: Speed Starts in Your Mind\">Mental Game: Speed Starts in Your Mind<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/speedtrainingworkout.com\/how-to-get-faster-at-basketball\/#1_Anticipation\" title=\"1. Anticipation:\">1. Anticipation:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/speedtrainingworkout.com\/how-to-get-faster-at-basketball\/#2_Decision-Making\" title=\"2. Decision-Making:\">2. Decision-Making:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/speedtrainingworkout.com\/how-to-get-faster-at-basketball\/#Consistency_is_Key_Stay_Dedicated_to_Your_Goals\" title=\"Consistency is Key: Stay Dedicated to Your Goals\">Consistency is Key: Stay Dedicated to Your Goals<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Want to leave your defenders in the dust? These drills target different aspects of basketball speed:<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Agility_Ladder_Drills\"><\/span>1. Agility Ladder Drills:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The agility ladder is your best friend for improving footwork and coordination. Try these drills:<\/p>\n<ul>\n<li><strong>Lateral Shuffles:<\/strong> Stay low, shuffle sideways, and stay light on your feet.<\/li>\n<li><strong>Ickey Shuffles:<\/strong> Move forward diagonally, stepping outside the ladder with each step.<\/li>\n<li><strong>In-and-Outs:<\/strong>  Step quickly in and out of the ladder squares, focusing on rapid foot placement.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2_Cone_Drills\"><\/span>2. Cone Drills:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Cones are versatile for creating game-like scenarios:<\/p>\n<ul>\n<li><strong>Sprint Drills:<\/strong> Place cones at intervals and sprint between them. Focus on explosiveness and controlled deceleration.<\/li>\n<li><strong>Zig-Zag Drills:<\/strong>  Dribble the ball while weaving around cones to improve ball handling and change of direction.<\/li>\n<li><strong>Suicides:<\/strong> Sprint to progressively further cones and back, mimicking the short bursts of energy needed in a game.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"3_Jump_Rope_Drills\"><\/span>3. Jump Rope Drills:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Beyond cardio, jumping rope enhances calf strength and ankle stability, crucial for quick jumps and landings:<\/p>\n<ul>\n<li><strong>Two-Footed Jumps:<\/strong> Start with basic jumps and gradually increase speed.<\/li>\n<li><strong>Single-Leg Jumps:<\/strong>  Develop balance and strength in each leg by alternating single-leg jumps.<\/li>\n<li><strong>High Knees:<\/strong>  Mimic running in place, bringing your knees as high as possible for each jump.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Strength_Training_for_Basketball_Speed_and_Power\"><\/span><span style=font-size: 24px;>Strength Training for Basketball Speed and Power<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Don&#8217;t neglect the weight room! Targeted strength training builds the foundation for explosive movements:<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Plyometrics\"><\/span>1. Plyometrics:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>These exercises use explosive movements to develop power:<\/p>\n<ul>\n<li><strong>Box Jumps:<\/strong> Jump explosively from a standing position onto a box.<\/li>\n<li><strong>Depth Jumps: <\/strong>Step off a platform, land softly, and immediately explode upwards.<\/li>\n<li><strong>Clap Push-Ups:<\/strong> Perform a push-up with enough force to clap your hands between reps.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2_Compound_Lifts\"><\/span>2. Compound Lifts:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>These multi-joint exercises work multiple muscle groups simultaneously, building overall strength:<\/p>\n<ul>\n<li><strong>Squats:<\/strong> Essential for lower body strength, crucial for jumping and driving to the basket.<\/li>\n<li><strong>Deadlifts:<\/strong>  Work your posterior chain (back, glutes, hamstrings), important for speed and power.<\/li>\n<li><strong>Overhead Press:<\/strong>  Strengthens your shoulders and upper back, improving throwing and shooting power.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"3_Core_Work\"><\/span>3. Core Work:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>A strong core is the foundation for all movements. Include exercises like:<\/p>\n<ul>\n<li><strong>Plank:<\/strong> Hold your body in a straight line, engaging your core, for time.<\/li>\n<li><strong>Crunches:<\/strong>  Target your abdominal muscles.<\/li>\n<li><strong>Russian Twists:<\/strong>  Work your obliques, important for rotational power.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Nutrition_and_Recovery_Fueling_Your_Progress\"><\/span><span style=font-size: 24px;>Nutrition and Recovery: Fueling Your Progress<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>What you eat and how you recover are as important as your workouts:<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Nutrition\"><\/span>1. Nutrition:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>Lean Protein:<\/strong> Chicken, fish, beans, and tofu are essential for muscle building and repair.<\/li>\n<li><strong>Complex Carbs:<\/strong> Brown rice, quinoa, and whole-wheat bread provide sustained energy for your workouts.<\/li>\n<li><strong>Healthy Fats:<\/strong> Avocado, nuts, and olive oil are crucial for hormone production and overall health.<\/li>\n<li><strong>Hydration:<\/strong> Drink plenty of water throughout the day, especially before, during, and after workouts.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2_Recovery\"><\/span>2. Recovery:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>Sleep:<\/strong> Aim for 7-9 hours of quality sleep each night to allow your body to repair and rebuild muscle tissue.<\/li>\n<li><strong>Active Recovery: <\/strong>Light activities like walking or swimming on rest days can promote blood flow and reduce soreness.<\/li>\n<li><strong>Stretching:<\/strong> Regular stretching improves flexibility and range of motion, crucial for injury prevention.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Mental_Game_Speed_Starts_in_Your_Mind\"><\/span><span style=font-size: 24px;>Mental Game: Speed Starts in Your Mind<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Physical ability is only part of the equation. Mental focus and strategy are key:<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Anticipation\"><\/span>1. Anticipation:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Watch your opponents closely. Look for cues in their body language to anticipate their next move.<\/li>\n<li>Develop court vision.  Be aware of your teammates&#8217; positions and the flow of the game to make split-second decisions.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2_Decision-Making\"><\/span>2. Decision-Making:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Train yourself to react quickly in game situations. Use drills that simulate game scenarios to practice decision-making under pressure.<\/li>\n<li>Play with confidence. Trust your instincts and don&#8217;t hesitate to make a move.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Consistency_is_Key_Stay_Dedicated_to_Your_Goals\"><\/span><span style=font-size: 24px;>Consistency is Key: Stay Dedicated to Your Goals<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Improving your speed takes time and dedication. Don&#8217;t get discouraged if you don&#8217;t see results overnight. Stay consistent with your training, nutrition, and recovery, and you&#8217;ll gradually see improvements in your on-court quickness and agility.<\/p>\n<p><a href=''><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Drills to Improve Your Basketball Quickness Want to leave your defenders in the dust? These drills target different aspects of basketball speed: 1. Agility Ladder Drills: The agility&hellip;<\/p>\n","protected":false},"author":10,"featured_media":1010,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","rank_math_lock_modified_date":false,"footnotes":""},"categories":[33],"tags":[],"class_list":["post-1011","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-basketball"],"_links":{"self":[{"href":"https:\/\/speedtrainingworkout.com\/wp-json\/wp\/v2\/posts\/1011"}],"collection":[{"href":"https:\/\/speedtrainingworkout.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/speedtrainingworkout.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/speedtrainingworkout.com\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/speedtrainingworkout.com\/wp-json\/wp\/v2\/comments?post=1011"}],"version-history":[{"count":0,"href":"https:\/\/speedtrainingworkout.com\/wp-json\/wp\/v2\/posts\/1011\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/speedtrainingworkout.com\/wp-json\/wp\/v2\/media\/1010"}],"wp:attachment":[{"href":"https:\/\/speedtrainingworkout.com\/wp-json\/wp\/v2\/media?parent=1011"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/speedtrainingworkout.com\/wp-json\/wp\/v2\/categories?post=1011"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/speedtrainingworkout.com\/wp-json\/wp\/v2\/tags?post=1011"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}