Basketball Speed Training

Speed training for basketball is designed to help you reduce the amount of time it takes to get down the court. In addition, speed training helps you improve your quickness to the hoop and your ability to get back on defense. While speed training is essential for shooting guards and point guards, it is also important for centers and power forwards. Although larger players tend to rely on size instead of speed, they need to develop speed for fast break situations and defensive stops.
Types

Speed training for basketball breaks down into two unique categories. Offensive speed training helps you develop your speed in the key as well as around the perimeter of the hoop. Offensive speed training drills range from cutbacks to line drills. Defensive speed training focuses on improving your recovery speed as well as your help defense. As a result, defensive speed training drills often involve multiple defenders and unique in-game situations. Despite the importance of both offense and defense, improving your general speed through conditioning and long distance running is also important.

Offensive Speed Training Drill

This offensive speed training drill will help you improve your fast break skills and speed. Stand at the baseline with two other players on your team. On your coach’s whistle, sprint down the court, passing the ball between you and the other players on your team. There will be two defenders on the other side of the court that will attempt to stop your fast break. Without slowing down, transition your passes into dribbles and drive towards the hoop. Whoever scores on your team must stay back to then play defense when the next group of players comes down the court.
Resistance Speed Training

This resistance speed training drill will help increase your speed down the court and help simulate end of game fatigue. Stand with a medicine ball at the baseline. On your coach’s whistle, start jogging with the medicine ball towards the foul line. Once you reach the foul line, turn around and jog back to the baseline. Continue jogging back and forth between each line on the court until you reach the foul line on the other side of the court. Once you reach the foul line, drop the ball and have your coach pass you a regular ball. Take a jump shot and repeat the drill with a regular basketball instead of a medicine ball. When you substitute a regular basketball, make sure to dribble to each line before shooting.
Defensive Speed Drill

This defensive drill will help improve your defensive stance as well as your overall speed. Stand at center court in a defensive slide position. On your coach’s whistle, start sliding in the direction he points. Each whistle requires you to change direction and change the way in which you are holding your hands up. Basketball Drills and Plays recommends staying in motion throughout the entirety of the drill. Even when your coach blows the whistle to stop shuffling, continue to jog to stay alert and quick on your feet.
Recovery Speed Drill

This speed drill will help you get back on defense after an offensive player has gotten past you. Get in a push up position at center court. Have another player on your team stand 10 feet in front of you with a basketball. As he starts to dribble past you, wait for your coach’s whistle. As soon as he blows the whistle, spring up into a proper defensive stance and sprint in front of the ballhandler. Attempt to either take a charge or get your body in front of the player to stop him from scoring. As you improve, have the offensive player get further past you before your coach blows the whistle.

Read more: http://www.livestrong.com/article/159697-speed-training-for-basketball/#ixzz1fMmyKXjx