Basketball drills to improve speed focus on developing strength in both your calves and your quadriceps. According to the Mayo Clinic, strength training also helps you protect your bones from fractures and injuries. Although strength training is an important part of developing your speed and quickness, many players combine strength training with speed drills that are more applicable to in-game situations. In-game speed drills range from line dribbling drills to fast break drills.
Types
Basketball drills to improve speed break down into several unique types. Offensive speed drills cater to guard play and teams looking to run a full-court offense. Defensive speed drills are designed to help you improve your recovery speed as well as your speed during defensive slides. Defensive speed drills are often performed with two or more players, although it is possible to perform some individually. Other types of speed drills range from strength building to fast-twitch muscle drills.
Offensive Speed Drill 1
This offensive speed drill is designed to improve your quickness and agility while you dribble down court. Stand at the baseline with a basketball in your main dribbling hand. On your coach's whistle, dribble out from the baseline to center court as quickly as possible. Once you hit center court, pivot on your lead foot and turn to face the rim. Drive quickly down the right lane and put up a shot. Get your own rebound and dribble back to center court. Repeat the drill, rotating between the left and right driving lanes.
Offensive Speed Drill 2
This drill is designed to improve your speed and ability to cut quickly during a pass. Have a player stand at the top of the key while you stand at the baseline. On your coach's whistle, sprint off the low block and out to the right wing. Keep your dominant hand up as you run out, making it an easy target for your teammate. As soon as you catch his pass, rotate toward the rim and cut toward the hoop. Perform a layup and pass the ball back to the top of the key. Perform this bursting out from both sides of the low block for additional practice.
Defensive Speed Drill
This defensive speed drill is designed to help boost recovery speed on fast breaks. Have two offensive players stand 10 feet apart from each other at the foul line. Position yourself at the baseline and wait for your coach's whistle. As soon as the offensive players start passing the ball, sprint down court to get in front of them. As soon as you get past them, position your body in between both players to stop the fast break. Keep your hands up and body straight and try to stop a score. To make this drill more difficult, place a weight belt around your waist during the fast break.
Half-Court Speed Drill
This half-court speed drill is designed to improve your court quickness and dribbling skills. Have your team break up into two teams, one positioned at the half-court line and the other 5 feet to the left of the key. Have two players act as stationary defenders and place them below the free throw line. On your coach's whistle, have the half-court lane dribble down to the stationary defenders. Have them perform a unique dribbling move and then drive to the hole as quickly as possible. After the shot, kick the ball out to the other line and have the first player in that line drive through the lane. The Coach's Clipboard recommends having each line perform a different move to improve your overall dribbling abilities and repertoire.
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