Use This For Greater Speed???

Many times we feel the only way to get good at something is to do that exact thing. If we want to get better at shooting we shoot more. if we want to get better at rebounding we rebound more. There is no doubt you can improve just doing these things mentioned. But what if the things mentioned above do not address the limitations in allowing you to reach your potential?? Let me share with you a great way you can get faster and quicker but not really move much...

Basketball players have to have great first step quickness and change of direction ability. Just like I eluded to above, I can practice first step drills or change of direction drills until I am blue in the face. But what if the reason I am not reaching my potential is because I lack strength and stability in my core (or any other area for that matter)? I have to eliminate the limitation so I can reach my true potential.

I have found over the years using a medicine ball is one of the finest ways to improving speed and quickness on a basketball court. Why? Because in order to throw the ball with power you have to be stable and well "rooted" into the ground.

Here are a few drills I like to use to make athletes more powerful and therefor faster on the court:

1. Staggered stance push pass- hold the ball on one side of the body with that same side foot back. Quickly push off the back foot, transferring the body forward, so the front foot can drive down and back hard and at the same time push the ball out aggressively with the arm. So if the ball is in the right had the left foot is in front. The left leg and right hand become the power sources. Once good at doing this way, switch legs but keep the same arm. This will create a different feeling but force the body to be strong and stable in a different stance. Perform 6-8 throws in each hand and with each leg forward.

2. Side Throw progression- this is my all time favorite medicine ball routine. Start in a good athletic stance with the ball at chest level and elbows out. The ball is going to be thrown sideways not straight in front of the body like a chest pass. From the athletic stance drive hard off the back foot pushing the body sideways and take a small short step with the front foot. Push the ball hard and explosively across the body as the hips open up (It looks something like a baseball batter taking a swing, except the body will move in the direction of the throw). The key is to stay low and drive off the back foot. This action teaches the athlete to push hard off the back foot just like if a shuffle or a turn and run move was going to be used.
-the second part to this exercise is to know have the player take 2 shuffles forward (toward the direction of the throw) and throw. This adds more power and quickness to the throw.
-the last part of the progression is to now take 2 shuffles back away from the direction of the throw and quickly stop and throw. This is the most important of the drills because it teaches the player to stay low, create a good stopping plant and be able to quickly throw off this leg and drive the hips through.

3. The last drill I will share is the push press- This drill is done by getting into a jump stance and holding the ball at the upper chest. Squat down to roughly a 1/4 squat depth or slightly below and explode up and push the ball up as high as possible. You should jump into the air and extend the arms and legs. From the moment you start the jump out of the squat you should strong throughout your posture. Do not bend forward at the upper or lower back. This exercises teaches how to explode vertically quickly with great posture.

Give these a try and let me know your thoughts.

Remember, if you want to be fast you have to do more than just running. And if you want to be quicker on the basketball court you have to train the body to be quick.

Play Hard,

Lee

PS: It might only be summer, but basketball never stops, Pick up your copy of Basketball Speed so you can take your game to the next level. Go http://www.mybasketballspeed.com/