The average National Collegiate Athletic Conference Division I basketball player can run the 40-yard dash in under five seconds and jump over 28 inches in the vertical jump test. While the 40-yard dash test shows maximum speed, becoming a faster runner in basketball requires a combination of speed, agility and quickness and commonly includes dribbling the basketball. To better your basketball speed, your strength and conditioning program must include specific running drills to improve form, strength training exercises to improve power and agility drills to improve quickness.
Running Drills
Step 1
Perform interval running workouts that focus on maximum speed. Basketball-specific interval workouts include alternating between 10 to 40 seconds of sprinting, followed with 30 to 60 seconds of rest.
Step 2
Perform 10 sets of the interval workouts. Rest 30 seconds between 20-yard sprints and 45 seconds between 40-yard sprints.
Step 3
Add the interval and running workouts into the conditioning program two to three days per week. Allow your body to recovery between workouts.
Strength Training
Step 1
Train to improve lower body speed, strength and power. Sample exercises include functional compound exercises, such as squats, deadlifts and lunges.
Step 2
Perform one to five repetitions per set to develop maximal strength, or 10 to 15 repetitions per set, to develop muscular stamina and endurance.
Step 3
Incorporate the strength training workouts into your conditioning program two to four days per week.
Agility Drills
Step 1
Set up orange marking cones in various patterns for agility drills.
Step 2
Run through the cones in the designated pattern using maximum speed, while reducing the length of time for decelerating and accelerating between cones.
Step 3
Employ a basketball in the drills to improve your speed and quickness while dribbling.
Things You'll Need
- Stopwatch
- Strength training equipment
- Marking cones
References
- Journal of Strength and Conditioning Research; Physical and Performance Characteristics of NCAA Division I Male Basketball Players; Richard W. Latin and Kris Berg; 1994
- DrMirkin.com; How to Run Faster; Gabe Mirkin
- Sports Fitness Advisor; Basketball Agility Drills; Phil Davies
- Power Basketball; How to Fit Speed Training Into Basketball Practice; Lee Taft
- Sports Fitness Advisor; Muscular Endurance Training; Phil Davies
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