Basketball Training Equipment and Exercises
Basketball is a unique sport in that it requires the defender to remain squared up to the player with the ball, and continue to move laterally to cut off lanes and deny the offense the basket. In other sports the defender will turn and run with the offense and move in a very natural way, however in Basketball the more space a defender can take up between the ball and the basket the more difficult it will be for the offense to drive and score. This means the side shuffle is used more in basketball than any other sport. Because of this specialized movement it becomes necessary for unique training and equipment to be utilized to become the best athlete possible.
Reactive Stretch Cord Shuffle Drill
Begin by attaching the reactive stretch cord to a stationary object near the court. This can be a set of bleachers, the basketball post, or even a fence, really just anything that won't move while you stretch the Reactive Stretch Cord against it. Next, place the speed and agility cones with the first cone at the beginning of the Reactive Stretch Cord’s resistance, and the second cone 8-12 feet further away in a straight line from the anchor point.
Turn sideways to the anchor point and put the belt on, leaving the D-ring pointed towards the anchor, then connect the Reactive Stretch Cord to it. This should have you leading with your left leg towards the furthest cone. Next, attach the Kbands just above the knee and connect the resistance bands between each leg. For 20 sec, shuffle out to the further cone and back again. If it takes 4 shuffles to get to the outer cone, make sure to take 4 shuffles to get back to the inner one. It is easy to relax on the way back to the first cone and let the Reactive Stretch Cord just pull you back in. Resist this and control movement away from and towards the anchor.
After 20 sec move the D-ring to the other side of the belt, face the other direction and have the right leg lead towards the far cone this time. Repeat the drill for another 20 sec, then take a minute and a half rest set. Do this for 5 total sets then remove the bands and do one set without resistance.
Hips and Explosiveness
As discussed above, the shuffle step is relatively unique to basketball, and it is utilized by both offense and defense. The defensive side is easy to recognize, as it is the essential positioning of the defensive stance. However, in that instant before the offensive player drives the lane, the same muscles are utilized for their explosive change in direction. The drill above focuses on the hips and IT band as they are the primary movers for explosive changes in direction. Strong hips are the foundation for any cutting, planting, turning, stopping, and driving, and because of this the hips need to be the focus of any specialized Basketball training. By improving the strength and stability of a player’s hips they are more prepared to skate the line between balance and off-balance that is so crucial for success.
Off-Balance but Controlled
Anytime a body moves with speed it is inherently off-balance. Walking, running, and basically any movement the human body takes from one place to another is creating instability in a direction which the free foot must then catch and rebalance. Simply stated, all movement is a controlled fall in a direction. It sounds counter-intuitive, but think of the poorly positioned defender against the elusive offense. When the offense drives, then suddenly stops, crosses over, then drives the opposite direction, the defender must react.
If they are well controlled, they will catch their fall backwards with the cross-over and continue defending. However, if the defender does not have control of their body weight and the cross-over happens they will likely not position their feet to catch the fall back and the classic “broken ankles” occurs.
Stronger hips will help prevent “broken ankles” as they will allow the body to react quickly and powerfully to changes in circumstances. Don’t be that defender that can’t keep their legs under them. Instead go to kbandstraining.com’s basketball section and find even more drills and exercises that will keep you ahead of the game. There are all sorts of exercises and equipment specifically designed for basketball players to get the most out of their game.