Improve Basketball Moves With The Dynamic Shooter Drill
When athletes get open shots their chance of making the shot increases dramatically. Basketball drills which put athletes in game like situations force athletes to focus on the movements, body positioning, and tempo they would use in a regular game. By limiting the time of the basketball drill, but raising the intensity, athletes can focus on basketball skills such as getting open for a shot and not focus on the conditioning aspect of the basketball drill.
To set up the basketball drill athletes will need a set of Kbands, a basketball, a partner or coach, 1-3 Speed and Agility Cones, and a Speed and Agility Ladder. Athletes will place the Speed and Agility Ladder parallel, and just to the outside of the lane. Athletes can place 1-3 Speed and Agility Cones around the key or 3 point line and should mimic the spots the basketball player frequently takes shots in a game. Athletes should leave enough space between the Speed and Agility Ladder and the basketball goal so the athlete can leap up and grab a rebound.
To begin the basketball moves drill athletes will attach the Kbands just above their knees and begin to work through the Speed and Agility Ladder by performing either the single step through, the icky shuffle, the wide hop, or 1-2 combo. Once athletes reach the end of the Speed and Agility Ladder their partner will miss a shot off of the basketball rim, the athlete must jump high to rebound. Once the rebound is secure athletes will quickly make an outlet pass to their partner and sprint to the designated Speed and Agility Cone. Once this Speed and Agility Cone is reached athletes will receive a pass from their partner or coach, set up and take a game like shot. Athletes will complete 8-10 resisted sets of the basketball moves drill before removing the Kbands and performing 6-8 unresisted sets of the Kbands Basketball Dynamic Shooter Drill.
Improve Defensive Basketball Skills With The Kbands Pressure Defense Drill
Lateral movements will allow basketball players to keep opponents in front of them and allow them to control which way the offensive player moves with the basketball. Utilizing Kbands with lateral movements makes the muscles responsible for performing these movements, (glutes, abs, hips) work much harder than normal. This benefits the athletes by forcing more muscle activation in these muscles, increasing strength, and the speed at which these muscles are able to fire and contract.
To perform the defensive basketball skills exercise athletes will need a set of Kbands attached above their knees, 8 Speed and Agility Cones, a basketball, and a coach or partner. Athletes will place the first 3 Speed and Agility Cones 8-10 feet apart working up the court at 45 degree angles from each other. The final 5 Speed and Agility Cones will be placed in one line of 3 cones and one line of 2 cones spaced 5-6 feet apart. The final cone set up should look like a box of four cones with one Speed and Agility Cone sticking out of the bottom of the formation.
At the first 3 Speed and Agility Cones athletes will mimic forcing their opponent to the opposite side of the court by explosively laterally backpedaling from one Speed and Agility Cone to the next. Once athletes reach the smaller 5 cone set they will mimic their defender quickly moving from side to side trying to make their way around the athlete. Once the Speed and Agility Cones have been cleared partners will roll a basketball down the court, simulating a loose or stolen basketball. Once the basketball has been picked up by the athlete they will take one big power dribble before simulating an outlet pass by passing the basketball to their partner or coach down the basketball court.
Athletes will complete 4-6 resisted repetitions, on both the right and left side of the body. of the basketball skills exercise. Following these resisted sets of the basketball drill athletes will complete 2 unresisted sets of the Kbands Pressure Defense Drill on both the left and right side.
Mimic Real Time Basketball Moves With The Kbands Triangle Drop Step
To set up the basketball drill athletes will need 3 Speed and Agility Cones spaced 6-8 feet apart in a triangle set up. Athletes will also need a partner, a basketball, and a set of Kbands attached just above their knees. Once the Kbands are attached.
Athletes will complete the basketball drill by moving quickly across the base of the triangle, moving toward the top of the triangle after each corner is reached and then back between the base of the 3 cone set up. As athletes reach each corner of the base of the Speed and Agility Cone set up they will receive a basketball passed from their partner or coach. Once the athlete receives the basketball they must quickly return the ball to their partner or coach while maintaining good basketball body positioning.
Athletes need to work through short 15-20 second sets of the basketball drill as quickly as possible. These short sets will help athletes give 100% throughout the entire basketball drill, while also improving defensive basketball skills such as quickness and reaction time.
Perform 6-8 resisted repetitions of the basketball drill before removing the Kbands and taking a 2-5 minute break. Once the break is complete and the Kbands have been removed athletes will perform 2-4 unresisted sets of the basketball drill. While performing unresisted sets of the Kbands Triangle Drop Step it is important hips are kept low and shoulders and hips are kept square to the offensive player in front of them.
Force Turnovers With The Basketball Pressure Defense Drill
To set up this basketball drill athletes will need 3 Speed and Agility Cones, a partner or coach, a basketball, and a set of Kbands attached just above their knees. Athletes will set 2 of the Speed and Agility Cones on the elbow at the top of the basketball key, while the remaining Speed and Agility Cone is placed between these two cones.
Athletes will begin at the middle Speed and Agility Cone, take one power dribble, and make a layup. Once the basketball goes through the basket the partner will take the basketball out of bound and underneath the basketball goal, then mimic an inbound pass. After the basket is made athletes performing the basketball drill will immediately sprint back to the center Speed and Agility Cone. Basketball players performing the exercise should read their partners eyes and movements and move between the Speed and Agility Cones based on those movements. Partners should be active with their eyes, movement of the basketball, and body language as they use the keys to move the athlete between the Speed and Agility Cones. After 4-6 seconds partners will use a variety of inbound passes (high, low, fast, lobs) to simulate an inbound pass. Athletes will coral the basketball and make a layup, taking as few steps to the basketball rim as possible.
Athletes will complete 4-6 resisted repetitions of the basketball drill before removing the Kbands and performing 3-4 unresisted repetitions of the basketball skills challenge. Athletes should take 60-90 seconds of rest between sets of the basketball drill.