Basketball is a popular sport that has a long history in the United States. It was created around 1885 by James Naismith, the principal founder of the sport. And it originally consisted of 13 players on each team. Since then, Basketball has evolved into many different types of games that need specific skills and strategies. Basketball drills are techniques to help improve one’s skill in the game by improving certain aspects of shooting. Such as accuracy or speed. In recent years, yet, dribbling has become more important than shooting. As a result of this change, new basketball drills have been developed, with dribbling as the main priority. Basketball players in the United States have long used basketball speed drills to improve their quickness and reaction time on the court. These speed drills can be beneficial for many different positions on the court. Such as guards or forwards, etc.
Different Types of Basketball Speed Drills
Basketball speed drills are designed to improve quickness and agility while dribbling. Speed drills can also help improve shooting. Speed drills are often divided into three categories. These include low intensity, high intensity, and endurance-based speed drills. They are generally categorized by the number of players involved in the drill and their position on the court.
Low-Intensity Basketball Speed Drills
Low-intensity basketball drills involve one or two players and do not include any running movements. They consist of low-impact exercises such as squat jumps, quick feet, and box jumps. Low-intensity basketball drills are suitable for developing quickness and agility in Basketball.
High-Intensity Basketball Speed Drills
High-intensity basketball drills are usually performed by more than one player and involve a lot of running. They are completed in short bursts of 15-20 seconds with 5-10 seconds rest periods between each round. The players that perform these drills are usually fast and athletic. They are usually done after practice to help improve their game on the court before they get injured. High-intensity basketball drills can be very dangerous due to the high risk of injuries if not used correctly.
Endurance-Based Basketball Speed Drills
Endurance-based basketball drills involve players that run, jump. Or sprint for a considerable period with short rest periods. Examples of endurance-based basketball drills include the mile, submaximal shuttle run, and speed ladder. Endurance-based basketball drills are usually considered high intensity. And can be dangerous to perform if not used properly.
Bouncing Basketball Zone Drill
The bounce basketball zone drill consists of one or more players on a team who try to pass the ball through a small opening between two cones placed two by two. The players should bounce and dribble as they attempt to pass through this space and then catch the ball mid-air as it’s about to hit the ground again. You can perform this drill over and over again to improve shooting speed.
Butt Kick Shooting Drill
This basketball speed drill involves one or more players positioned about five feet away from the basketball hoop. They stand with their legs slightly opened, bend down at their knees. And then kick their butt back towards the wall behind them. They then try to shoot the ball into the goal as soon as they receive it. The player should focus on accuracy instead of speed when doing this drill not to miss it. You can do this drill for about 20 minutes.
Finger up Shooting Drill
The finger-up shooting drill involves one or more players who stand about five feet away from the basketball hoop. They then focus on dribbling and throwing the ball into the hoop as fast as possible, making sure that their finger is positioned just above their wrist when they shoot. You can also use this drill to improve shooting accuracy. The player should set a time limit for how long they can shoot successfully into the goal.
Tips to Increase Your Speed in Basketball:
Some basic exercises can increase your speed for Basketball. These include running sprints, stair-stepping, and agility drills on the court. Also, running hills will improve your speed. Running hills may be hard at first, but it will pay off once you have gotten used to it. Stair stepping is an excellent way to condition yourself if done correctly. The following are a few tips to increase your speed for Basketball:
- As a basketball player, you must have good footwork. When someone is guarding you, the first thing that they will try to do is take away the open space. If you have good footwork, it will be easy to cut through the space and keep your defender moving so that he gets tired and not as aggressive on defense.
- Another essential part of being a fast basketball player is being able to dribble fast. Being fast is essential in Basketball because it allows you to get to the ball before your opponents. That means you have more opportunities to score.
- Aerobic training is essential for basketball players as well as any other athlete. Cardiovascular fitness is essential for endurance and recovery from intense workouts. To have a solid aerobic base, you have to get at least 20 minutes of cardiovascular activity every day.
- Frequent (ideally daily) exercises in your room are also important. The more intense the exercise, the better results, but generally, athletes use push-ups or sit-ups with dumbbells.
- Work on your flexibility as well as strength and speed. Tight muscles and joints take away from what you can do as a player. The results will be the same as those that come from working out in a gym by working out at home.
Basketball is a game that requires speed, agility, and endurance to play it well. This game is played in every corner of the world, and there are quite a few people who know how to play it. Fortunately, basketball speed training can be performed by anyone, regardless of their age or physical abilities. The only thing needed to perform this type of training is a basic understanding of what it takes to be a good basketball player. Therefore, anyone who can run and bounce the ball can perform basketball speed training and improve their skills.