Block to Block
Benefits: Lateral quickness and agility
Reps: 12-15 seconds
Sets: 4-6
Rest: 60-90 seconds
\nInstructions:
- Stand in lane in athletic position between the blocks
- Partners kneels at top of key behind three point line with two tennis balls
- Partner rolls one ball to either block
- Defensive slide to block, tap ball back to partner, slide back to starting position
- React to next roll and repeat
Coaching Point: Don’t ever cross your feet and make sure to stay low with your chest up and your hands up and active. You have to stay low to the ground so you can reach the ball and tap it back to your partner. Your hands should be in front and active like they are in a game so you can catch a pass or grab a rebound. If your hands are in by your sides you can’t do these things in a game and you can’t perform this drill. And most importantly, work hard. Your intensity of effort during this drill is crucial.
Star Drill
Benefits: Reaction and short burst quickness
Reps: 15 seconds
Sets: 4-6
Rest: 60-90 seconds
\nInstructions:
- Place five cones around three point line
- Perform athletic movement such as backboard taps, or defensive slides from block to block
- When partner calls number of cone, sprint to cone, challenge an imaginary shot, and back pedal back to starting spot
- Continue performing original movement
- React to partner’s next call and sprint to and from cone
- Repeat
Coaching Point: Adjust the drill by sprinting to the cone as if you are closing out on a shooter. Chop your feet as you get close to the cone, get low and keep a hand up to put a hand in the imaginary shooters face. Then sprint back to the start. You can also change the movement pattern used such as sprinting to the cone and then backpedaling back to the start. Each different movement helps work another part of your game.
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