Explosive basketball training develops a player's in-game speed and quickness, as well as closing speed. Explosive moves and techniques are often designed for point guards and shooting guards. This is because guards often use their speed and quickness to get by defenders and open up shots for themselves and other players. Despite this, explosive basketball skills are also essential for larger players who are looking to develop quick inside moves and improve their dunking abilities.
Types
Explosive basketball training can be separated into several unique categories. Explosive agility training helps improve your coordination as well as your ability to accelerate and decelerate quickly. Explosive form training helps improve both your offensive and defensive stances. By doing so, explosive form training reduces unnecessary body movements and wasteful motions that cut down on your reaction time. Explosive strength training is designed to strengthen your upper and lower body through a series of high repetition weight exercises. Strength training will help you develop a leaner, stronger and healthier body, according to the Mayo Clinic.
Quick Sticks Speed Drill
The quick sticks speed drill drill will help you increase your jumping speed on both offense and defense. Approach any of the intersecting lines found on a basketball court. Mark each of the four sections with the numbers one through four. Start the drill by hopping between numbers one and two as quickly as possible. Focus on your speed instead of the height you're getting on each jump. After moving from one to two, start jumping in each of the four sections. According to Stack Magazine, you can perform this drill on one foot as well as two. Jumping on one foot is perfect for players looking to strengthen their dominant or weak leg.
Explosive Agility Drill
This agility drill will help you develop on-court speed as well as improve your pass-catching skills. Stand at the baseline while your coach is positioned five feet behind center court with a basketball. On his whistle, sprint straight to the center court line. Right when you hit the line, your coach will fire a chest pass at you. Immediately pass the ball back to the coach, and sprint to the rim. Touch the backboard with both hands and sprint back to center court. Again your coach will pass you the ball and again you will pass it back to him. Continue this drill until you make it to the end of the court.
Explosive Push-Up Drill
This drill will help you develop upper body strength as well as overall quickness. Have your team line up at center court in a push-up position. On your coach's whistle, do five push-ups, and then rise to your feet in a "triple threat" position. Start shuffling your feet as quickly as you can. If your coach points in a particular direction, slide in that direction while keeping a proper defensive stance. On his next whistle, get back down in the push-up position and perform five more push-ups. Repeat until fatigued.
Explosive Weight Training Exercise
This explosive weight training exercise will help you boost lean muscle in your shoulders and pecs. Stand in front of a mirror with two five-pound free weights. Start jogging in front of the mirror, keeping the weights below your waist. After 10 seconds, start to lift the free weights away from both sides of your body until they are at shoulder height. Keep your neck straight during this drill and your shoulders square. Repeat this lift 10 times and then pause for 30 seconds. Repeat until fatigued.
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