Ladder Agility Drills

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1 Ladder Agility Drills Hop Scotch Drill This is one of the simplest ladder agility drills, even for those who are too old to remember playing hop scotch (or just won't admit to it!). Start with your feet hip width apart at the bottom of the ladder Jump up with both feet and land on the left foot only in the first square Immediately push off with your left foot and land with both feet in the second square Immediately push off with both feet and land on your right foot only Push off from your right foot and land on both feet. Repeat this pattern for the full length of the ladder In-Out Drill Another basic drill to master but no less effective. Start with your feet hip width apart at the bottom of the ladder Step into the first square with your left foot first, immediately followed by your right foot With your left foot step outside to the left the second square, then immediately step outside the second square with your right foot Step back into the third square with your left foot first, followed by your right foot. Repeat this pattern in fluid motion for the length of the ladder Lateral Feet Drill The ladder agility drills from now on require more practise and greater coordination. Be sure to give yourself several dummy runs before attempting at speed. Start with both feet outside of the first square and to the left Step into the first square with your left foot first, immediately followed by your right foot... in a 1-2 motion Step to the right, outside the first square again with your left foot fist, followed by your right Now step diagonally left into the second square, with the left foot leading always keeping the same 1-2 motion

2 Now step out to the left-hand side of the second square and repeat for the full length of the ladder If you perform several sets of this drill start at different sides of the ladder so your lead foot changes each time Tango Drill Named after the dance, when you perform this drill correctly you'll see why. Or should it be the Foxtrot? Start with both feet outside of the first square and to the left Cross your left leg over your right and into the centre of the first square. Your right leg should immediately follow to the right of the first square, followed by your left leg It's a motion like you're dancing From here your right foot comes across your left and into the centre of the second square as the pattern is repeated in the opposite direction Repeat for the full length of the ladder Five Count Drill This is the most difficult to master of these ladder agility drills and requires patience even for the most dexterous. When you can perform this exercise smoothly, with speed you're ahead of most of the competition! Start with your feet hip width apart at the bottom of the ladder Step out to the right of the first square With your right foot immediately followed by placing your left foot into the first square Bring your right foot along side your left in the first square then step into the second square with your left foot immediately followed by the right Count these first five steps in a manor Reverse the sequence by stepping out to the right of the third square with your left foot Repeat for the full length of the ladder As with all the individual exercises that appear on this, or any other website, they are only as effective as the larger program that incorporates them. Developing speed and agility for your sport is a worth pursuit...

3 Basketball Agility Drills These basketball agility drills will improve your speed around the court, quickness, co-ordination and most importantly your ability to change direction with minimal deceleration. Basketball players who excel move with lightening-like speed. But it's not necessarily the athlete who can run a quick 100M time that makes the quickest player... Much more important in basketball is your ability to rapidly switch between forward, backward, lateral and vertical movements. Integrating the basketball agility drills below within a speed training program can have a dramatic impact on your game. Not only will you be able to move from one end of the court to another much more quickly, you'll be able to transfer much or all of that energy into other basketball-specific movements. Basketball Agility Drills Agility Drill #1 - Super Shuttle 1. Starting underneath the basket with your back to the court. 2. Shuffle backwards with hands in a defensive ready position to point A. 3. Sprint backwards from A to B focusing on minimizing the time to change direction. 4. Side step facing the court from B to Start position (again keep hands in defensive position). 5. Jump to touch the net or backboard. 6. Repeat the back shuffle from Start to C. 7. Sprint forwards from C to D. 8. Side step with back to court to Start position. 9. Jump to touch the net or backboard. 10. Repeat for 6-8 repetitions with at seconds rest between.

4 Agility Drill #2 - Weave In Weave Out 1. Place 4 markers out in a straight line approximately 3 yards apart (see right). 2. In between each set of markers place another marker only 3 yards to the left. 3. Sprint to marker A and then side step/shuffle to marker B leading with the left leg. 4. Side shuffle to marker C this time leading with the right leg. 5. Repeat to the finish. 6. Walk back to the start and repeat for up to 6-8 repetitions. Agility Drill #3 - Shuttle With Passes 1. Start on the baseline facing the court to the left hand side of the basket. 2. Sprint to point A and receive a pass from another player or the coach (red marker). 3. Immediately pass the ball back to the coach, turn and sprint to point B. 4. At point B, jump to touch the net or backboard. 5. On landing, turn and sprint to point C. Receive a pass and return it. 6. Turn and sprint to point D. Jump again to touch the rim or backboard. 7. Turn and sprint to pint D. Receive a pass but this time keep the ball. 8. Turn with the ball, dribble or drive towards the finish. 9. Repeat for 4-6 repetitions.

5 Agility Drill #4 - Box Drill 1. Mark out a square approximately 6 yards X 6 yards. 2. Place a cone in the center. This is the starting position. 3. Give each cone a letter or number. The coach calls out the a number/letter at random. 4. The player sprints to the cone and shuffles back to the center. 5. As soon as they arrive at the center, the coach calls another number/letter. 6. Repeat for seconds.

6 These will help you to increase your vertical jump! Plyometric Jumping Exercises Tuck jumps (3 sets 10 reps) 1) Stand with feet shoulder-width apart, knees slightly bent. 2) Jump up bringing your knees to your chest. 3) Land on the balls of your feet and repeat immediately. 4) Imagine the floor is like hot coals to reduce contact time with the ground. 5) Perform 10 continuous jumps for 1 set. Running jump (2 sets 10 reps) 1) Stand with one foot slightly in front of the other. 2) Take three strides with a quick-quicker-quickest pace. 3) As your foot hits the ground on the third stride explode vertically using your arms for extra leverage. 4) Repeat starting with your other leg. This is one repetition. Turn around and repeat until you have performed 10 repetitions. Depth jumps* (4 sets 10 reps) 1) Stand on a sturdy box or bench approximately 30cm (12in) high to start. 2) Step off the box, keep your torso upright, landing on both feet. 3) As you land jump up as quickly as you can minimising ground contact time. 4) Use your arms to mimic an action in your sport -- a shot in basketball, block in volleyball or header in soccer etc. 5) This is 1 repetition. Repeat for 10 jumps to complete 1 set. 6) As a progression increase the height of the box 10cm at a time up to a maximum of 50cm.

7 SHOOTING form shooting start close and gradually move farther away block shots (mikan drill, block drill) mikan drill: left hand on left side, rebound, right hand on right side, rebound and continue block drill: one ball on each block and a rebounder, move back and forth from block to block, grab ball, drop step & shoot, rebounder replaces ball jumpers (5, 10, 15ft, 3 pointers) free throws come up with routine and do EXACT same thing each time! quick release on set shots, post moves, jump shots & JUMP STOP and jump shot AGILITY/SPEED line drill: jump back and forth across a line as fast as possible with one leg, then two legs shuttle run: put 3 4 blocks 15ft away. Run and grab a block, bring it back to start, go and get next block and repeat until all blocks are at your starting poing. ladder drills: see above dot drill: place 4 dots 3ft (length) by 2 ft (width) in a rectangle, with one exactly in the middle. Jump from one block to next in a figure eight, first with each leg and then with both feet. You can also start with one leg on each dot in bottom, jump feet together, and then feet apart, jump turn and back to beginning... You could also do that forward and backwards. The goal with all these drills is to increase foot speed. So track your time and number that you do and try to beat yourself (or your siblings). BALL HANDLING ball slaps, finger taps, around waist, head waist feet, one foot two feet figure 8 dribbling around legs (low & slow, few dribbles) bounce, catch behind legs, toss over shoulder (and reverse) speed dribbles (low) finger tip dribbling (lying down) v bounce dribbling (do with one and two balls)... at sides and in front Goal is to NOT look at ball when you do these. Keep track of reps in 30 seconds. DEFENSE Foot speed drills (see agility/speed) lane slide (try to up number of times in 30 seconds) balance tug of war OFFENSIVE FOOTWORK post moves (drop step, up & under, spin) shots off of offensive moves fake and drive

8 jab and drive crossover and drive behind back and drive between legs and drive multiple moves together on drive same as above, but with 1 dribble and jump shot drive, jump stop & straight into jump shot baseline jumpstop & jump shot PASSING one handed passes hitting targets with all passes medicine ball passing 5 lb weight passing passing on the move pass fakes and looking off the defender Key to any offensive move is speed & efficiency (applies to both post & wing moves). You must not only do the move, but exagerate movements to draw the defense, then the move towards the hoop and the shot must be fast and strong! You can't make a fast move and then take a slow, weak shot. You can't make a fast move and then pause before the shot. You must have continuous motion and the key to that is staying within your stance and staying balanced at ALL times! Moves from post: forward pivot reverse pivot drop step w/power dribble up & under forward pivot w/shot fake & power dribble Shots from post: layup hook shot strong jump shot Moves from the wing: forward pivot & step through reverse pivot & sweep jab step shot or pass fake Shots from the wing:

9 drive to hoop for layup drive to hoop for jump stop and shot one dribble and jump shot drive to baseline, jump stop & quick shot (squaring to the hoop in the air) Ball Handling Drills: (30 60 seconds without looking at the ball, fast as possible & try to increase your reps) drop & catch (one hand in front & one in back, then switch; both in front, then both in back) between legs, catch, over shoulder over shouler, behind back, forward between legs spider figure 8 dribble (low and fast, as few as possible, go both directions) speed dribbles (left and right hand) v dribbles (with left and right front to back and side to side) around world (head, waist & feet together & seperately) one foot, two feet Ball Handling on the move with 1 ball: speed dribble; crossover; behind back; between legs; hesitation; reverse pivot; duck walk Ball Handling on the move with 2 balls: alternating dribbles; same; low below knees (both); high at shoulders (both); low & high; weave (forward & backward, then side to side); crossover with both balls in front; crossover & behind the back; between legs & crossover; hesitation; reverse pivot Stationary 2 balls: pound (below knees, waist & shoulder); alternating (switch heights); behind back & crossover; between legs & crossover Passing on the move: 1 ball dribble to target and pass with right then left hand to targets on the wings 2 ball dribble with both balls to chair and pass at the same time to targets on the wings 2 ball dribble with both balls to chair and hit back door pass to cutter for a layup with dominate hand and then one additional dribble and jumpshot 2 ball dribble with both balls to chair and hit cutter on a curl for a jumpshot with dominate hand and then one additional dribble and jumpshot 2 ball same as above, but instead of one dribble and jumpshot, take crossover and then jumpshot 2 ball same as above, but instead of crossover and jumpshot, do crossover and drive to hoop If you don't have someone to do this with, you can set up chairs for targets and pass to those... hit those every time! Shooting:

10 Form shooting (B E E F), shooting from chair Foul shooting (both left & right hand) Mikan Drills (left hand and right hand) Repetition shooting (with passer/rebounder, or spin out and pass to yourself and rebound); 5, 10, 15ft & 3's Shooting Circuits: POST PLAYER... (but ALL can do!) 3 chair post circuit (need 3 balls): chairs set at foul line, left block and right mid wing 1. Player starts with 4 Mikan layups. 2. Player cuts to mid court and comes back to the chair at the top and picks up the ball for a trail jump shot 3. Player cuts to the next chair and drop steps to middle for a jump hook/jump sot. 4. Player cuts to the 3rd chair and drop steps baseline for a layup. GUARDS... (but ALL can do!) 4 chair circuit (in 4 corners and each with a basketball set on it) 1. Player starts at the basket, cuts to the wing around the chair, and picks up the ball for a shot 2. Player cuts to the opposite corner around chair for a shot. 3. Player cuts to the wing chair for a shot. 4. Player cuts around the chair in opposite corner for a shot Squats (with 5 lb weights or medicine ball) 5 slow down and slow up 5 quick down and slow up 5 squat and jump * 3 5 sets, resting seconds between each 5 lb passing (3 5 sets of 10) overhead, bounce, chest, step around (left & right) Pushups with sky reach (ONE HAND), try to do with finger tips (sets of 10)