Do you want to have an extra edge over your competition?
Do you wish you were a step quicker?
Would you like to start blowing by your defender?
Here are some of my favorite foot-quickness drills that you can do anywhere as long as you have a decent pair of shoes, a stop watch, some tape or a line, and a whole lot of heart.
If you practice these drills two or three times a week, with one day of rest in between, I guarantee you will develop quicker feet and become a more explosive basketball player.
Keep this in mind for all of these drills: Select three of your favorites and perform two sets of 5-10 second intervals. Your focus must always be quick ground contacts--not conditioning.
Double Leg Forward And Backward Line Hops
- Stand with both feet behind a line/piece of tape on a soft surface or gym floor.
- Explosively and quickly jump backwards and forward over the line while being light, quick and effortless on your feet. (Visualize stepping on hot coals).
- Repeat pattern for desired amount of time.
- Use a 1:3 work to rest ratio.
Double Leg Side To Side Line Hops
- Stand with both feet on the side of a line/piece of tape on a soft surface or gym floor.
- Explosively and quickly jump side to side over the line while being light, quick and effortless on your feet. (Visualize stepping on hot coals).
- Repeat pattern for desired amount of time.
- Use a 1:3 work to rest ratio.
X Hops Over The Line
- Stand with one foot on the left side and one foot on the right side of a line/piece of tape on a soft surface or gym floor.
- Explosively and quickly cross right foot over left foot in an X pattern over the line while being light, quick and effortless on your feet. (Visualize stepping on hot coals). Be sure to alternate feet each set.
- Repeat pattern for desired amount of time.
- Use a 1:3 work to rest ratio.
Muhammad Ali Line Shuffle
- Stand with both feet behind a line/piece of tape on a soft surface or gym floor.
- Explosively and quickly alternate the left and right foot over the front of the line while being light, quick and effortless on your feet. (Visualize stepping on hot coals).
- Repeat pattern for desired amount of time.
- Use a 1:3 work to rest ratio.
Remember, reading these drills will not make you quicker. But actually performing them regularly two or these times a week will provide you with great results and a noticeable increase in your foot quickness and explosion.
If you have trouble at first on some of the drills, don't worry. Just slow yourself down until you master the movement. Always remember form before speed. It takes over 17,000 times to build a new habit so be persistent.
See more basketball drills & tips or find an basketball camp or league near you.
Mike Mahon is a professional basketball performance consultant who is the creator of the Basketball Experts Professional Player Development System. Basketball Experts features 12 of the world's top basketball experts who have worked with some of the best basketball players on the planet. If you want to know the secrets the pros use and transform yourself into the king of the court, visit BBallExperts.com.
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