Sport Canada

What is Quickness?

Quickness is simply how fast you can stop and start in different directions. The better you absorb force the faster you’ll stop and the faster you stop the faster you can get going after. We’ll use plyometrics and a jump rope to improve this and your foot speed. Since basketball is a game played with a ball, you’ll also need to master ball handling to truly reach your quickness potential. The better you are at doing something the faster you can do it. Below is a 4 week program that will take anyone’s quickness to new speeds. The program doesn’t include ball handling but remember you will never truly reach your quickness potential until you master ball handling in basketball. An exercise library with explanations of all the exercises is also included.

4 weeks quickness program

Week 1-3

Monday/Thursday

1. Perform a dynamic warm up

2. 4 sets of 20 sec speed 2foot hops

3. 4 sets of 20 sec 1 foot hops

4. 4 sets of 15 sec 2 foot travelling hops

5. 4 sets of 15 sec 1 foot travelling hops

6. 4×5 two foot depth drops on 18 inch box (add 1 set every week)

7. Do the two foot depth drops on Monday, and on Thursday do 3×5 sing leg depth drops from 6-10 inch box (also add 1 set every week).

Notes: also add 1 set to each hop exercises each week.

Tuesday/Friday

1. Perform a dynamic warm up

2. 4 sets of 20 ankle jumps (add 1 set each week)

3. 4 sets of 4reps square drill (add 1 set each week)

4. 4sets of 4reps triangle drill (add 1 set each week)

Everyday you should use recovery methods to make sure your body has recovered by the next workout. Use these methods on your off days also.

Week 4

Monday

1. Perform a dynamic warm up

2. 3 sets of 20 sec speed 2foot hops

3. 3 sets of 20 sec 1 foot hops

4. 3 sets of 15 sec 2 foot travelling hops

5. 3 sets of 15 sec 1 foot travelling hops

Tuesday

1. Perform a dynamic warm up

2. 3 sets of 20 ankle jumps

3. 3 sets of 3 reps square drill

4. 3 sets of 3 reps triangle drill

Rest of the week

Rest a lot for the rest of week 4 and keep performing daily recovery methods. The Monday after this week your quickness will be at a new level.

Repeat this program if you want but take at least a one week break in between.

Slightly increase the reps each time you repeat the program.

Exercise library and notes

2 foot hops: these are just 2 foot hops on a jump rope. Do them as fast as you can for the required amount of time.

1 foot hops: same thing as 2 foot hops just performed on 1 foot.

2 foot travelling hops: these are just 2 foot hops as fast as you can moving forward for the required amount of time.

1 foot hops: same as 2 foot travelling hops just of 1 foot.

Square drill: set up 4 cones in a square 3-5 yards apart from each other. Start on a cone then sprint forward to a 2nd cone, when you reach that cone shuffle laterally to the 3rd cone, as soon as you reach that cone sprint backwards to the last cone, when you reach that cone shuffle laterally to the starting cone; that completes 1 rep. Remember each cone must be the same distance from each other.

Triangle drill: Set up 3 cones in a triangle 4 yards apart from each other. So 2 cones should be side by side (4yards apart) and one should be alone on the other side. Start on the cone that’s alone and sprint to left/right cone and as soon as you’re in front of that left cone cut quickly and sprint to the right/left cone. When you reach the right cone cut and turn and sprint back to the starting cone. That completes a rep.

2 foot Depth drops: this page shows you and explains the 2 foot drops perfectly.

http://www.verticaljumping.com/altitude_landings.html

1 foot Depth drops: same as above just land on 1 leg.

Recovery methods: these are foam rolling, stretching, icing and use of hot tub

This completes our look at improving quickness. Work hard and you will see results.

Find More Free And Amazing Basketball Training Info Here: http://basketballtraining23.blogspot.com/.
Find Free Basketball Training Podcasts and Videos Here: http://www.youtube.com/user/BasketballTraining23

As always, don’t hesitate to email me with any questions or concerns: coachewing23@hotmail.com

Basketball Drills – High Screen Drill

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