Being quick and agile is critical on both offense and defense in the game of basketball. Several methods can help you improve your speed and agility, and using many of those methods can help you become a more well-rounded player.
Squats
Weight-training exercises can help build muscular strength, which can improve your speed. According to research from the November 2009 issue of the Journal of Strength and Conditioning Research, performing squats just twice per week can improve your sprinting speed. Sprinting can help you beat defenders on fast breaks and transition back to defense more quickly after a rush.
Plyometric Training
Plyometric training drills are intended to improve your explosive power, which can have a beneficial effect on your speed. According to research from the December 2009 issue of the Journal of Strength and Conditioning Research, two 90-minute sessions weekly of simple plyometric exercises such as skipping, jumping and hurdling significantly improved speed and ability to change direction.
Wobble Board
Agility involves being able to maintain balance even when moving and changing directions. According to research from the September 2010 issue of the Journal of Sports Medicine and Physical Fitness, training on a wobble board with your eyes open and closed can improve your agility.
Combined Training
Combined training is a method of exercise that combines resistance and sprint training. In a study published in the January 2009 issue of the Journal of Strength and Conditioning Research, participants who performed a 30m sprint after each of five sets of squats significantly improved their strength, jump height and running speed.
References
- "Journal of Strength and Conditioning Research"; Effects of a Back Squat Training Program on Leg Power, Jump and Sprint Performance in Junior Soccer Players"; M.S. Chelly et al.; November 2009
- "Journal of Strength and Conditioning Research"; Effects of In-Season Plyometric Training Within Soccer Practice on Explosive Actions of Young Players; C. Meylan, D. Malatesta; December 2009
- "Journal of Sports Medicine and Physical Fitness"; The Effect of 6-Week Combined Agility-Balance Training on Neuromuscular Performance in Basketball Players; E. Zemkova, D. Hamar; September 2010
- "Journal of Strength and Conditioning Research"; The Effect of Sprinting After Each Set of Heavy Resistance Training on the Running Speed and Jumping Performance of Young Basketball Players; K. Tsimahidis et al.; August 2010
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