In the early days of basketball, the ball was passed around judiciously until a player found himself with an open shot at the basket, and skill was emphasized more than speed and athleticism. But today's version of basketball features players running the court at a breakneck pace. If you find yourself plodding up and down the court, there are drills to enhance speed.
Suicides
Suicides are an effective way to build speed on the court. Start in a sprinter's stance at the baseline and run to the free-throw line, bend to touch it and sprint back to touch the baseline. Then pivot and race to the half-court line, bend and touch it and sprint back to the baseline. Do the same at the opposite free-throw and baselines.
Box Drill
Form a square using four cones and start by standing at the center of the square. Each cone should be numbered or lettered, and it helps to have a coach or teammate who can call out numbers or letters. When you hear the number or letter, sprint to that designated cone and shuffle back to the center of the square. As soon as you return to the center, he'll call out another cone and you'll sprint to that one and shuffle back. This drill increases your explosiveness and ability to quickly change direction.
Wall Marches
Stand facing the gym wall and lean forward at about a 45-degree angle, putting both hands against the wall with fingers pointing up. Drive one knee up toward your chest and point your toe up toward your shin. Hold that position for a few seconds and then drive it back toward the floor. Do the same with the other leg. This drill will help you achieve proper running posture so you can get off to faster starts.
Resisted Sprints
Wrap a towel or something similar around your waist and have a partner stand behind you holding both ends. When you take off running, your partner should hold on tightly and try to provide substantial resistance. After several rounds of this, do one sprint without resistance and then go back to using the towel. Much like a baseball bat feels light and easy to swing when you take off the doughnut, you'll feel faster and more explosive after becoming accustomed to the extra weight and resistance.
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