Basketball Trainer

Connect With Trainers, Camps, Select Teams, and Knowledge

  • Find Trainers
  • Camps
  • Teams
  • Online Trainer
    • Drill of The Month
    • ONLINE BASKETBALL TRAINER
  • Training Aids
  • Business Owners
  • Blog
  • Contact
  • Find Trainers
  • Camps
  • Teams
  • Online Trainer
    • Drill of The Month
    • ONLINE BASKETBALL TRAINER
  • Training Aids
  • Business Owners
  • Blog
  • Contact

Basketball Speed Drills: Essential To Accelerating Your Performance

Basketball Speed Drills

Are your ready to unleash your inner speedster beast and dominate the court with these proven basketball speed drills?

Great! Here is a overview list of some classic speed drills that can help improve your basketball skills:

  1. Line drills: These drills involve running back and forth across the court, usually using lines or cones as markers. Examples include shuttle runs, suicides, and figure 8s.
  2. Plyometric drills: These drills involve explosive, high-intensity movements such as jumping and bounding. They can help improve power, speed, and agility.
  3. Resistance drills: These drills use resistance bands or other equipment to increase the difficulty of the movement and build strength and power.
  4. Agility drills: These drills focus on quick, reactive movements and can help improve balance, coordination, and quickness. Examples include ladder drills and cone drills.
  5. Sprint drills: These drills involve running short distances as fast as possible, with the goal of improving top-end speed and acceleration.
  6. Change of direction drills: These drills focus on the ability to quickly change direction and can be helpful for developing quickness and agility.

It’s important to vary your basketball agility drills with speed and incorporate a mix of different types of movements to get the most benefit. Be sure to warm up properly before starting any speed drills, and start with lower intensity drills before progressing to more drills at a high level and increasing reaction time. . As always, it’s important to listen to your body and take breaks as needed to avoid injury.

Here are a list of classic and proven drills you can start with:

1. Shuttle runs: These drills involve running back and forth between two points, usually marked with cones or other markers. You can start by running a short distance and gradually increase the distance to full court sprints at top speed as you improve.

2. “Suicides”: These drills involve running from one baseline to the opposite baseline, touching each of the free throw lines along the way. They are called “suicides” because they are very intense and challenging. We like to add dribbling with different moves for each turn on this drill. I think it is indeed probably time to change the name of these drills for two reasons:

Players and coaches may know someone who has died by suicide and this is not really the best name for many who have pain and experience with this personally.

3. Figure 8s: These drills involve running a figure 8 pattern around a series of cones or markers. They can help improve agility and coordination. They are also the best way to strengthen lower body and ankles on turns while working on foot speed. I think these are massively underused and could significantly increase team wins by reducing ankle injuries.

4. Ladder drills: These drills involve running through an agility ladder, focusing on quick feet and precise footwork. You can try a variety of different patterns, such as running through the speed ladder drills with one foot at a time or side-shuffling through it as one of your lateral speed drills.

5. Cone drills: These drills involve running around and between cones, with the goal of improving quickness and agility. You can set up a variety of different patterns, such as running a zig-zag pattern or running around the cones in a circular pattern.

6. Sprint drills: These drills involve running short distances as fast as possible, with the goal of improving top-end speed and acceleration. You can try sprinting from one baseline to the opposite baseline, or running shorter distances such as 20-30 yards.

Remember to start with lower intensity drills and gradually increase the difficulty as you improve. Also, be sure to warm up properly before starting any speed drills, and take breaks as needed to avoid injury.

It’s time we stopped making believe 30 seconds of hard work is a near death experience. We turn sprinting into a very negative and punishing experience mentally, and can eventually turn young people off to the joy of running. Most of us whose knees or back would love to be able to go back in time to run “suicides”. The ability to run and go all out is a gift, not some horrible ordeal. – Chris Corbett

Sand training for basketball

sand hill training for basketball

Sand Dune Park Manhattan Beach, California

Sand training, also sometimes known as beach training, is a type of training that involves exercising in sand. It can be a great way to improve strength, speed, and endurance for basketball. In the 90s, I used Sand Dune Hill in Manahattan Beach,  California to work on strength and speed in my recovery from an ACL reconstruction. This hill is at a steep incline and my workouts often included chats and seeing the work of the Lakers, and also Raiders as well as legendary wide receiver Jerry Rice.

Here are a few benefits of sand training for basketball players:

  1. Improved balance and coordination: Because the sand is unstable and shifts under your feet, sand training can help improve balance and coordination. This can be especially beneficial for basketball players, who need to be able to move quickly and change direction on the court.
  2. Enhanced muscle activation: Exercising in sand requires more muscle activation than exercising on a solid surface, because the sand provides resistance. This can help improve muscle strength and power, which can be beneficial for basketball players.
  3. Increased calorie burn: Sand training can be more physically demanding than other types of training, which means it can help you burn more calories. This can be beneficial for basketball players looking to improve their endurance and overall fitness levels.
  4. Low impact: Because the sand absorbs some of the shock from each foot strike, sand training can be lower impact than other types of training. This can be helpful for basketball players looking to reduce the risk of injury.

To get started with sand training, you can try a variety of exercises such as running, sprinting, plyometrics, and strength training. Just be sure to start slowly and gradually increase the intensity as you become more comfortable. As with any type of training, it’s important to warm up properly and listen to your body to avoid injury.

https://basketballtrainer.com/wp-content/uploads/2023/02/329098456_5913169945385552_2484668277897575541_n.mp4

Don’t live near the beach?   Use a sand volleyball court in your neighborhood for massive gains!  Here is a quick video of a drill we used to help MIT Basketball star Kade Killeen and Macalester College’s Ellie Corbett get quicker in the offseason!

 

Hill Training for Basketball

Hill training is a type of training that involves running up and down hills. It can be a great way to improve strength, speed, and endurance for basketball.

While playing college basketball at the University of Maine at Fort Kent, the team used to prepare for the season with an intense ritual that pushed us hard.  Adjacent to the campus was a ski slope and we would run up it and down it before running many “suicides” when arriving back at the gym.  Check out the beautiful campus shot and the slopes we ran toward the upper right hand side of this photo:

Basketball hill training for speed

 

Benefits of hill training for basketball players:

  1. Pre-season hill training at UMaine Fort Kent ski slope

    Ancient photo of me running the ski slopes for pre-season basketball training.

    Improved leg strength: Hill training requires more effort to run up a hill than on a flat surface, which can help improve leg strength. This can be beneficial for basketball players, who need strong legs to jump and move quickly on the court.

  2. Enhanced power and speed: Hill training can help improve power and speed, as it requires explosive movements to push off the ground and propel your body upwards. This can be especially beneficial for basketball players looking to improve their vertical jump.
  3. Increased calorie burn: Hill training can be
    Basketball hill training for speed

    Amost 40 years later, trying to tackle the same ski slope, unsuccessfully but joyously!

    more physically demanding than other types of training, which means it can help you burn more calories. This can be beneficial for basketball players looking to improve their endurance and overall fitness levels.

  4. Low impact: Because the incline of the hill reduces the impact on your joints, hill training can be lower impact than other types of training. This can be helpful for basketball players looking to reduce the risk of injury.

To get started with hill training, you can try running up  a hill at a moderate intensity. Personally, I don’t recommend you run downhill as it beats up your knees which are already at risk playing hoops.  You can also incorporate other exercises such as sprints, plyometrics, and strength training. Just be sure to start slowly and gradually increase the intensity as you become more comfortable.

basketball hill training benefits

Hill Training Benefits: The view from the top looking into the St. John Valley and Canada.

Running up slowly up a hill can increase leg strength at the base period of you workout calendar.  As you get closer to the season, I would recommend you plan your ascent with a series of 5 to 30 yard sprints and jog or walk in between.   As with any type of training, it’s important to warm up properly and listen to your body to avoid injury.

Lastly, I highly recommend you find a place to run uphill where you can enjoy the view from the top!  Do the work, pause and reflect on the beauty of hard work!

My favorites have been the

  • Stairs at Santa Monica Beach, California.
  • Trails of Palos Verdes California overlooking Lunada Bay
  • The amazing views of the St. John Valley, Maine
  • The top of the Hedgehog Trail in Aroostook County, Maine
  • The slow steady incline of Queens Boulevard headed from Woodside to Manhattan… and reaching the top and seeing the sun set on the Empire State Building.
  • The top of the hill on Allerton Avenue in Circle C, Austin… because my daughter thought I put the sunset out there for her.

Speed Ladder Drills Training for Basketball

basketball speed agility ladder Ladder training, also known as agility ladder drills, is a type of agility training that involves running through an agility ladder while focusing on quick, precise footwork. It can be a great way to improve speed, agility, and coordination for the sport of basketball.

I will stress that I don’t believe ladder training is a magic wand and it is more about agility than pure speed.

Here are a few benefits of ladder training for basketball players: aiming to become a better athlete.

  1. Improved footwork and coordination: Ladder drills require precise footwork and coordination, which can help improve athlete’s ability to implement these skills on the basketball court. This can be especially beneficial for ball-handlers and players who need to make quick cuts and changes of direction.
  2. Enhanced quickness and agility: Ladder drills involve quick, reactive movements, which can help improve quickness and agility. This can be beneficial for basketball players who need to be able to move quickly and change direction on the court.
  3. Increased calorie burn: Ladder drills can be physically demanding and can help you burn calories. This can be beneficial for basketball players looking to improve their endurance and overall fitness levels.
  4. Low impact: Ladder drills are typically low impact and do not involve a lot of jumping, making them a good option for players looking to reduce the risk of injury.

To get started with ladder training, you can try running through the ladder with one foot at a time or side-shuffling through it. You can also incorporate other exercises such as sprints, plyometrics, and strength training. Just be sure to start slowly and gradually increase the intensity as you become more comfortable. As with any type of training, it’s important to warm up properly and listen to your body to avoid injury.

Lateral and Defense Speed Training for Basketball

Lateral and defense speed training are types of training that focus on improving quickness and agility while moving laterally, which is important for basketball players on defense. Here are a few benefits of lateral and defense speed training for basketball players:

  1. Improved quickness and agility: Lateral and defense speed training involves quick, reactive movements, which can help improve quickness and agility. This can be beneficial for basketball players who need to be able to move quickly and change direction on the court, especially on defense.
  2. Enhanced defensive skills: Lateral and defense speed training can help improve defensive skills such as footwork, positioning, and the ability to stay in front of an offensive player.
  3. Increased calorie burn: Lateral and defense speed training can be physically demanding and can help you burn calories. This can be beneficial for basketball players looking to improve their endurance and overall fitness levels.
  4. Low impact: Lateral and defense speed training are typically low impact and do not involve a lot of jumping, making them a good option for players looking to reduce the risk of injury.

To get started with lateral and defense speed training, you can try a variety of drills such as lateral shuffles, defensive slides, and cone drills. You can also incorporate other exercises such as sprints, plyometrics, and strength training. Just be sure to start slowly and gradually increase the intensity as you become more comfortable. As with any type of training, it’s important to warm up properly and listen to your body to avoid injury.

At Austin Youth Basketball we like to start with defensive slides elbow to elbow at the free throw line and count reps for 30 seconds progressing to 1 minute.

 

Jump rope training for basketball

jump rope training for basketballJump rope training is a type of training that involves you and a jump rope… pretty simple and can be the first step in increasing court speed and also vertical quickness.It can be a great way to improve coordination, footwork, and endurance for basketball. Here are a few benefits of jump rope training for basketball players:

  1. Improved coordination and footwork: Jump rope training requires precise footwork and coordination, which can help improve these skills on the basketball court. This can be especially beneficial for ball-handlers and players who need to make quick cuts and changes of direction.
  2. Enhanced endurance: Jump rope training is a cardiovascular exercise that can help improve endurance, which is important for basketball players who need to be able to sustain their energy level throughout a game.
  3. Increased calorie burn: Jump rope training can be physically demanding and can help you burn calories. This can be beneficial for basketball players looking to improve their endurance and overall fitness levels.
  4. Low impact: Jump rope training is typically low impact and does not involve a lot of jumping, making it a good option for players looking to reduce the risk of injury.

To get started with jump rope training, you can try a variety of jump rope exercises such as single unders, double unders, and high knees. You can also incorporate other exercises such as sprints, plyometrics, and strength training. Just be sure to start slowly and gradually increase the intensity as you become more comfortable. As with any type of training, it’s important to warm up properly and listen to your body to avoid injury.

We strongly recommend jump rope for as little as 5 minutes a day, 6 days a week to keep the fast twitch response going for the conversation between the brain and the feet.  Key is to not take any break between fails, go hard.

Conclusion:

In conclusion, speed is a crucial aspect of basketball and can be the difference between winning and losing. Incorporating these essential speed drills into your training routine will help you develop quickness, agility, and explosiveness on the court. Whether you are a beginner or a seasoned player, these drills will challenge you and push you to improve. So, make a commitment to your training, put in the work, and watch your speed soar on the court. Good luck and have fun!

Related posts:

No related posts.

Basketball Trainer Swag and Tshirts
find basketball camps

Basketball Camps

🏀 Basketball camps are a slam dunk for players of all skill levels! Whether you're a rookie or a pro, these educational programs provide training, guidance, and practical experience in the sport. 🎓 The duration of camps can vary from day-long to week-long overnight programs, tailored to suit different age groups and skill levels. Enrolling in a basketball camp is a smart move … Click Here To Learn More...

Intrinsic and Extrinsic motivation in basketball

Extrinsic and Intrinsic Motivation in Basketball: Their Roles in Success and Happiness

A note to our valued team: Gang, Obviously we are facing some effort and motivation challenges this weekend.  This is inevitable during the course of a long select basketball season and I have had several teams deal with this specifically on Memorial Day Weekend.    On the other hand, we didn’t see our opponents struggle with […]

Private vs. Small Group Basketball Training: Which Helps Most in Development?

When it comes to honing your basketball skills, there are various training options available, but the two primary ones compared are private vs small group basketball training . Private basketball training and small group personalized basketball training are two popular choices that cater to different preferences and goals. As an Austin Basketball Trainer for over […]

Augmented Reality Basketball Training

Augmented Reality Basketball Training Tools to Level Up

Introduction: Revolutionizing The Game With Augmented Reality Basketball Training Augmented Reality Basketball Training is here and it will only gain velocity in the future.  Augmented Reality (AR) is redefining basketball training, offering innovative solutions that merge digital advancements with traditional training techniques. By incorporating AR into their training regimes, players and coaches can unlock a […]

How to Create Basketball highlight video reel

Create Your Basketball Highlight Video Reel for Recruitment

Highlight Reel Worksheet: Showcasing Your Skills to College Coaches Step 1: Set Your Goals Objective: Define the purpose of your highlight reel. Is it for recruitment, showcasing skills, or both? Target Audience: Identify the specific college coaches or programs you want to impress. Step 2: Gather Your Footage Game Footage: List the games or events […]

Basketball Peer Parenting - How To Get Along With Other Parents

Basketball Peer Parenting: How To Get Along With Team Parents

Introduction to Basketball Peer Parenting: How to Get Along With Team Parents – A Comprehensive Guide Basketball, often seen just as a sport, is in reality a vibrant tapestry of growth, teamwork, and community. It’s a world where each bounce of the ball echoes lessons beyond the court and where every game is more than […]

Questions parents to ask basketball players

Top Questions for Parents to Ask Basketball Players

Introduction: Ever notice how great teachers ask us all the right questions… and if so what are the top questions for parents to ask basketball players?  In the vibrant tapestry of a child’s journey through basketball, the role of a parent is not just that of a spectator but a trusted companion and guide. Imagine […]

Basketball Post-Game Reflection Worksheet

Basketball Post-Game Reflection Worksheet: Unlock Success Now!

  Our Basketball Post-Game Reflection Worksheet will show you the journey to success is not merely about the countless hours of practice or the relentless pursuit of victory. It is a journey filled with self-discovery, growth, and the constant quest for improvement. This is where the art of post-game reflection in basketball comes into play, […]

Mental Mastery Checklist for Basketball Training Sessions

Mental Mastery Checklist for Basketball Training Sessions

Alright, before we hit the court and our basketball training session, it’s time to get your head in the game with our Mental Mastery Checklist for Basketball Training Sessions.  This checklist will help you dial into the right mindset and set the stage for a killer session. Spend a few minutes to complete it.  Aim […]

Parenting Role In Basketball Player Development

Parenting Role In Basketball Player Development: Tips and Guide

The Parenting Role in Basketball Player Development is a difficult relationship between an emerging basketball talent and their parents with an intricate dance of trust, encouragement, and guidance. Across countless courts worldwide, whether they be in bustling cities or quiet rural towns, it’s evident that the foundational years of a basketball enthusiast heavily depend on […]

Basketball Visualization Tips and Theories

Basketball Visualization Tips and Theories To Master The Court

1.1. The Power of Visualization in Sports Basketball Visualization Tips and Theories, often known as mental rehearsal or imagery, is a powerful tool used by athletes around the world to enhance performance. By mentally rehearsing a specific move or play, players can solidify their skills, refine strategies, and prepare for the unpredictable nature of live […]

How to Learn from Basketball Pros

How To Learn From Basketball Pros: Lessons from Elite Players

I. Introduction 🏀 A. “How To Learn From Basketball Pros: Lessons From Elite Players” reveals the Magic of Basketball 🪄 – Basketball is like magic on the court, where players perform incredible feats and make the impossible seem possible. – Think about players like Stephen Curry 🌟, known for his amazing shooting skills, making three-pointers […]

Mastering Focus and Concentration: The Key to Basketball Success

Mastering Focus and Concentration: The Key to Basketball Success

I. INTRODUCTION Importance of Focus in Basketball 🧐 Focus and concentration in basketball is the key to success and the secret sauce that sets champions apart. Whether you’re an aspiring high school player with dreams of college scholarships 📚 or a seasoned pro in the big leagues 🏀, the power of unwavering concentration can be […]

Basketball Analytics Quiz: Game Changer for Players

Basketball Analytics Quiz: Game Changer for Players

Welcome to a great test of basketball knowledge with our basketball analytics quiz. Are you ready to delve deep into the fascinating world of basketball analytics? Our Basketball Analytics Trivia Quiz is designed to challenge and enlighten, offering you a unique opportunity to explore the numbers behind the game. Basketball isn’t just about dribbles, dunks, […]

Evaluating Your Progress in Preseason Basketball

Evaluating Your Progress in Preseason Basketball

Welcome to the thrilling world of preseason basketball! As a passionate basketball enthusiast, you understand the emotional rollercoaster that comes with striving for excellence on the court. Preseason is the crucible where players transform, and dreams take shape. In this comprehensive guide, we’ll explore the emotional journey of evaluating your progress in preseason basketball, equipping […]

Off-The-Court Basketball Training To Accelerate

Off-The-Court Basketball Training To Accelerate

Off-the-court basketball training is a transformative approach that has revolutionized how players prepare for the game. In this fast-paced and highly competitive sport, the significance of off-the-court training cannot be overstated. It encompasses a range of activities that focus on skill development, physical conditioning, mental preparation, and overall well-being outside the basketball court. Evidence: Consider […]

Basketball Speed Drills

Basketball Speed Drills: Essential To Accelerating Your Performance

Are your ready to unleash your inner speedster beast and dominate the court with these proven basketball speed drills? Great! Here is a overview list of some classic speed drills that can help improve your basketball skills: Line drills: These drills involve running back and forth across the court, usually using lines or cones as markers. Examples include shuttle runs, suicides, and figure … ...Click Link To Read More

How To Get On An AAU Basketball Team

How To Get On An AAU Basketball Team or Select Club

Are you a ambitious and hungry basketball player who wants to play for an AAU basketball team program?  Are you the parents of a player who wants more?  We got you... read on and soak this up! The BasketballTrainer.com Insider's Guide will tell you how to get on an AAU team and challenge yourself with the best players in your area and beyond so you can accelerate your learning curve and … Click Link To Read More

Basketball Parenting Tips

Basketball Parents: 17 Actions You Can Take For Players Right Now

Being a parent of a basketball player is no easy feat. Whether you are a basketball mom or dad, it is important that you are there to support your son or daughter in the best way possible. This article will help guide basketball parents on how they can be the perfect supporter of their child right now. From understanding the fundamentals of the game to creating an atmosphere conducive to success, … Click here to read more...

Basketball Tryout Tips To Make the team

Basketball Tryout Tips To Make The Team (Guide)

Our Basketball Tryouts Tips Guide can help you overcome the often nerve-wracking nature of tryout day.  Remember we are rarely nervous about activities that we don't love. Channel your nerves as excitement not as anxiety. You want to make sure you're doing everything you can to make the team. Here are a few tips to help you put your best foot forward at your next basketball tryout. Basketball

Basketball Analytics & Calculators Players Should Know

True Shooting Percentage (TS%) Calculator







Your True Shooting Percentage (TS%) is:

Assist-to-Turnover Ratio (ATR) Calculator




Your Assist-to-Turnover Ratio (ATR) is:

Usage Rate (USG%) Calculator








Your Usage Rate (USG%) is:

ted').value); const usg = 100 * ((fga + (0.44 * fta) + turnovers) * (1.0 / (fga + (0.44 * fta) + turnovers + (0.44 * fta)))); document.getElementById('usg-result').textContent = usg.toFixed(2) + '%'; }
AUSTIN BASKETBALL CAMP

AUSTIN BASKETBALL CAMP

WELCOME TO BASKETBALL TRAINER…

your connection to expert & passionate basketball trainers, basketball teams, basketball camps and all basketball products and apps designed to improve your game.  We are committed to your basketball success.

Meet our team and learn more about our mission.  Click here…

Featured Course

basketball course of the week

There are many basketball courses for all skills, ages, budgets and goals.   We help you sift thru all the garbage to find the goals for each of … Learn more...

Featured Drill

 We Hope You Enjoyed The Basketball Trainer Drill of The Month Special Thanks To Friend USC Coach Chris Capko for his excellent teaching and my … Learn more...

Featured Product / App

The BasketballTrainer.com team is comprised of former college &  pro players and coaches focused on the needs of American youth basketball … Learn more...

Have A Basketball Biz?

Our team gathers basketball training resources from basketball trainers and in some cases for basketball trainers and their students.  Stay tuned for … Learn More

AustinYouthBasketball.com
BasketballHQ.com
CoachTube.com
CoachingBasketball.com
BasketballCoach.org
BuzzworthyBasketballMarketing.com

© Copyright 2025 Basketball Trainer

Design by BuzzworthyBasketballMarketing.com

Privacy Policy