Speed in basketball is an essential trait for excelling at making rapid shifts in movement and body weight such as when shifting among forward running, backward movement, lateral shuffling and vertical leaping. Basketball workouts for speed aim to help improve your agility, which contributes to your speed and coordination on the basketball court.
Movements
A basketball player's movements must be precise while maintaining the quickness necessary to compete on the court, according to 1 Speed Training. The goal of a speed workout in basketball is to improve both your physical and mental awareness in preparation for the swift movements and quick thinking that you will need during a game.
Changing Directions
Shuffle backward diagonally from beneath the basket toward the right corner of the free-throw lane. Sprint forward along the right boundary of the free-throw lane toward the baseline near the basket, then side step back to your starting position beneath the basket and leap to touch the net or backboard. Shuffle backward diagonally toward the left corner of the free-throw lane, then sprint forward along the left boundary of the lane to return to the baseline. Side step back toward the net, then leap to touch the net or the backboard. Sport Fitness Advisor recommends completing between six and eight repetitions and resting for between 60 and 90 seconds between repetitions. Keep your hands in defensive position throughout the entirety of the drill.
Weaving Between Opponents
Sport Fitness Advisor suggests a weave in, weave out drill in which you will set four cones in a straight line on the basketball court about 3 yards apart. Set three cones in between each cone, but at 3 yards to the left of the first line of cones in order to form a zigzag pattern. Sprint toward the first cone of the four-cone line, then side step to the first cone of the three-cone line. Side step to the next cone in the four-cone line and continue side stepping along the zigzag pattern of the cones.
Sprinting and Passing
Sprint from one baseline to the opposite baseline to receive a pass from your coach or teammate. Pass the ball back, then sprint back toward the opposite baseline and leap to touch the net or backboard. Sport Fitness Advisor recommends completing between four and six repetitions of this drill. You can sprint along the same path or shift your starting position along the baseline each time you return from receiving and throwing a pass.
Improve Reaction Time
Use cones to create a 6-yard-by-6-yard square on the basketball court. Set a cone in the center of the square to mark your starting position. Sprint toward each cone and back to your starting position for a period of 90 seconds, according to Sport Fitness Advisor. A coach or team member can direct you to sprint toward certain cones during the drill in order to test and improve your reaction time and explosive speed.
