Kbands Breakaway Dribble Drill
Controlling a basketball game from an offensive position sometimes requires navigating through a full press of defenders. And completing the necessary crossovers and footwork required to take the ball all the way into the scoring zone can be a challenging, especially during the fourth quarter of a game, when fatigue sets in the stride begins to shorten. The Kbands breakaway dribble drill can help offensive players develop the agility and coordination required to take the ball all the way to the net through a corridor of traffic. And when the drill is executed with the added resistance of the Kbands resistance bands, players develop the conditioning and endurance in the core and hip flexors that can help they stay low and fast all the way through the challenges of the last quarter.
Basketball coaches and players can watch this video and follow along as Trevor Theismann demonstrates the stages of the drill, from navigation and crossovers to the final breakaway and lay up shot. This drill can be incorporated into any regular training plan one or twice per week, and it requires very little equipment and only a few minutes of each full practice session.
As with many short sprinting drills, the additional tension of the Kbands will place pressure on the muscles of the hips and core, and will also increase the difficulty of the move, which will drive up the heart rate and strengthen the heart and lungs.
Kbands Breakaway Dribble Drill: Setting up the Drill
This breakaway dribble drill will require a set of four speed and agility cones, a set of Kbands for each player (both available through Kbands Training.com), and a ball. While players are warming up and attaching the Kbands straps to their upper legs, coaches can place the cones on the court in a triangular or zig zag formation designed to mimic the positions of pressure defense. The cones can be spaced about five or six yards apart, and coaches can keep in mind that the longer the press and sharper the turns, the more the drill will work to the benefit of advanced players. Beginners can gain the same advantage with shorter spacing between the cones.
The cone set up should be positioned at the opposite end of the court from the target. This way each player can navigate the press, deliver an outlet pass, breakaway, and sprint the full length of the court before lining up for the lay-up and taking the shot.
Kbands Breakaway Dribble Drill: Executing the Drill
Basketball players will execute this drill one at a time. At the starting signal, each player will weave through the zig zag cone pattern performing crossovers at each change of direction. The ball should move seamlessly from the left hand to the right and back again, always being dribbled by the hand on the inside of the cone formation.
Meanwhile, as the athlete makes each transition, the stance should stay wide and the center of gravity should stay low. This position will help the player maintain balance and agility without compromising explosivity and speed.
As the player reaches the final cone in the zig zag pattern, he will deliver an outlet pass to a coach or partner standing off to the side. The player will then break away and sprint toward the net. When he steps within scoring range, the partner or coach will send the pass back, and the player will line up a lay-up shot and deliver the ball to the net.
Kbands Breakaway Dribble Drill: Increase Running Speed with Correct Technique and Form
During the entire course of the drill, basketball players should keep in mind that in order to make the most of the bands, every stride should stay wide and explosive. The natural tendency will be to allow the tension of the bands to control and reduce the stride, but pushing back against this tendency will bring faster results in terms of conditioning and performance.
Each player should complete four to six reps of the breakaway drill starting on the right hand side of the cone formation. Then the drill can be reversed and players can start on the left side. The final stage of each series of reps will also involve a modification in which the cone formation is moved from one side of the court to the other side. This way, players are approaching the lay-up shot from a different direction during each full round.
After the resisted reps, players can remove the Kbands resistance bands from the straps and start the drill from the beginning, completing four to six unresisted reps on each side, followed by the modification. During this phase of the drill, the legs and body will feel lighter and faster, and players should take advantage of this temporary sensation to work on explosive starts, fast direction changes, and quick feet.
Throughout the entire offensive basketball breakaway drill, athletes should work hard to keep their energy levels high and push back against fatigue. Later, players will have fresh feet and higher levels of endurance that can help them fight back against a fourth quarter defensive press.
As always, basketball players navigating sprints and direction changes should keep the chest and center of gravity low and the eyes up and focused on the direction of motion. Coaches can tune in and provide body position pointers as each player moves through the sequence.
For more basketball defensive and offensive drills like this one, players and coaches can explore the basketball training section of Kbands Training.com. The site offers training sections for a host of other sports as well, a growing list that now includes lacrosse, track and field, football, baseball and cheer. For more information about the physics and physiology behind the Kbands resistance and suspension training equipment—including the Kbands leg resistance bands, the KB Powerbands, or the KB Duo-- visit the site or reach out directly to the Kbands trainers.
Basketball Training Equipment