According to former Kansas State head coach Fred "Tex" Winter, "basketball is a game of total quickness, a game of reaction." Being able to move the ball quickly and get into the proper positions on the court are critical skills for basketball players at the college level to perfect. To improve these skills, players must repeatedly practice drills that build their muscles and reaction time.
Function
Speed and quickness drills are designed to help athletes surpass their own physical barriers. While some basketball players may have natural speed skills, others may struggle to get into position or move the ball in a way that can penetrate the opposing team's defenses. Teaching college level speed and quickness drills to your players gives them the building blocks to advance their game to the highest level possible.
Types
Speed and quickness drills at the college level focus on training the player for game specific circumstances and building his comfort zone for these situations. Sprints are the most basic form of speed drill and should be included in any practice session. Drills such as wall marches and scramble ups help a college player feel more comfortable with the forward lean needed for speed. It is also beneficial to practice break away drills with one or two players against one to five defenders.
Features
Speed in basketball comes down to being able to accelerate quickly. Therefore, the drills you practice should take place over a distance of less than 30 meters. Practice drills with and without the ball and use resistance bands of some sort to help your players increase their explosiveness out of a position. The drills should be repeated until the movements become natural, but the repetition of the drills must keep the players involved and constantly working to improve their skills. Variations of the drills may be used to keep the players' motivation high.
Expert Insight
Strength and training expert Jonas Sahratian, who worked with successful teams from the University of Kansas and the University of North Carolina, states that there is a misconception at the college level that all speed drills must be done with the player holding the ball. He notes that players will naturally handle the ball on the court, so speed and quickness drills should emphasize building the muscles needed for sprinting rather than ball-handling skills.
Considerations
Building speed through quickness drills should be complemented with an off-season training program that keeps players motivated toward improving their level of play. Continual development of players will help them believe they can break through their own physical and mental barriers. It is also important to allow the players' muscles time to recover and grow stronger fast-twitch fibers that will enhance their speed.
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