Agility Drills for Basketball
Lateral Change of Direction (COD)
Start at middle cone, slide left to the first cone touch the floor and slide back right past the middle cone and onto the next. Plant hard, turn the hips and sprint to the cone to the far left, plant hard and sprint all the way back to the last cone.
This drill is all about the proper movement patterns to cut and change direction quickly and mimics movements often required on defense.
Modified T drill
Start at the base of the T, sprint to the middle cone then slide to the closest cone to the middle. Stay low, plant hard opening the hips as you turn, sprint back past the middle cone and through the remaining cone.
This drill practices cuts in multiple directions and tight turns require the athlete to think a move ahead.
6 Cone Box Drill
This drill is simple, sprint, slide, backpedal, repeat in both directions.
This requires the athlete to change directions in multiple ways while maintaining a forward facing posture; usually necessary in defense.
Defensive strafing
This drill is to practice speed of movement when defending down the court maintaining a strong posture always facing towards the opponent.
5 star drill
To perform this drill set the cones up as 5 points of a star. Pic a base right or left to start. Run in the direction you would to draw a star finishing when you have maneuvered your way to each cone. This drill of repetitive cutting movements is to improve the ability to get open without the ball.
Some of these drills are very advanced and should be conducted under the supervision of a trained professional.
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