Agility

Agility is an ability to change direct quickly in a basketball game or drill. Speed and agility training is crucial for basketball players to improve footwork skills as well as improve cardio-respiratory stamina. Speed and agility training is also key in decreasing injury for basketball players.

Basketball is an extremely dynamic sport that requires movements in multiple planes of motion as well as rapid transitions from jogging to sprinting to jumping. The ability to quickly elude defenders, rapidly decelerate to take a jump shot, or explosively jump up to grab a rebound are all skills required to effectively play the sport.

It is equally important for the athlete to be able to perform these skills in a variety of directions and in a controlled manner to ensure injuries do not ensue. Due to the myriad of physical demands that come with the sport makes speed and agility training a crucial component to incorporate into a basketball training program.

Research has demonstrated that speed and agility training follows the principle of specificity, showing that straight (linear) speed training produces improvements in straight ahead speed with little carry-over to agility and vice versa (1). Thus, it is important to train these elements as separate components to ensure both speed and agility are being developed maximally.

It has been shown that eight weeks of sprint training can improve performance in the maximum speed phase of sprinting (20-40 meters) and resisted sprint training (pulling a sled weighted with a 5-kilogram load) can improve the acceleration phase of sprinting (10 meters) (2). Research has further demonstrated that agility training can improve one’s ability to change direction (agility) (1).

Research has also shown that running and cutting maneuvers associated with many land-based sports can produce high levels of altered forces involved in non-contact injuries such as an ACL injury (3-5). Several authors have found that the use of specific exercise programs incorporating various forms of speed and agility drills can significantly reduce the incidence of injury, especially to the lower extremities, while improving performance (6-13).

Many of these studies have made it a point to focus on the mechanics/technique and a systematic progression of the exercises used and not just the exercises themselves. This is necessary to help ensure that the body is being re-trained to move in biomechanically correct positions in a progressive manner and ultimately reducing excessive stress to the joints and connective tissues.

Agility is the ability to start (accelerate), stop (decelerate and stabilize), and quickly change direction while maintaining proper postural alignment (15).This requires high levels of neuromuscular efficiency (movement coordination) because the athlete is constantly regaining their center of gravity over their base of support while changing directions at various speeds.

All of these elements are very common in basketball and will be important to train for.

The agility drills outlined below require the ability to stop quickly and accelerate in a different direction and have been proven to be successful in developing agility. However, do not limit yourself only to these agility drills. Changing the order, or making small changes in the drills themselves, will help to keep players mentally fresh. Make sure to consider the concept of specificity when designing the agility training for your basketball program.

The footwork encountered by a point guard is going to be different from that of a forward or center. Players can be divided into groups based on the positions that they play on the basketball court. Agility training will help a team win more games but it can also have a very positive psychological effect on the athlete. The players will approach the game with more confidence in their physical ability.

Agility Ladder

Arguably the best and most popular agility drill is the “ladder”. If you are not familiar or do not have an agility ladder, pick one up immediately. The agility ladder offers a multitude of benefits for basketball players.

The purpose includes, but is not limited to, proper knee bend and action, peripheral vision, flexibility, footwork, foot quickness, hip flexibility, plyometric benefits, and improved change of direction. When completing the ladder drills make sure the players keep their head and eyes focused straight ahead. They should concentrate on getting their feet up off the ground and then back down as quickly as possible.

One drill using the ladder is “Every Other Hole”. Players begin by running forward through rungs using proper knee bend and action, with a slight forward lean. Hit every other rung on the right side with the right foot; hit every other hold on left side with left foot. There is a tendency not to use the arms. Coaches should remind the players to keep their arms at a 90 degree angle and to use a good repetitive, pumping arm action. Players should rest 30 seconds between each repetition or once all players have gone through.

“Double Chop’s” main focus is to improve foot quickness. In this variation, the feet alternate rapidly right-left into each hole, along with the continual arm pumping action.

The “lateral step double chop” and “lateral step with quad chop” will develop foot quickness while improving a players’ ability to slide their feet and allow them to become better defenders. Players will run laterally through the rungs, using a proper defensive stance, while hitting every hole. Go one direction leading with the left foot and come back in the other direction leading with the right foot (face the same way). Players should keep their shoulders and hips squared with their palms up. “Quad chop” has the same coaching points but players chop their feet twice in each hole.

“Bunny Hop” simulates a player grabbing a rebound and improving their vertical jump. They can jump in every hole or with their feet together, hop diagonally over the ladder. Key coaching point; spend a minimum amount of time on the ground. Arms should be pumped at the same time during each hop and extended overhead like grabbing a rebound.

Some other ladder drills include the “Icky Shuffle”, “Ali shuffle”, “Backwards”, “Hop Scotch”, “In and Out” and “Front Back Shuffle”.

Lane Agility Drill

The next drill to incorporate into agility training is known as the “Lane Agility Drill”. This drill is now used at the NBA draft combine. The drill should be done using the lane and using cones or discs. Discs of flexible rubber are preferred as there is less chance of injury due to the lower height and less pointed surface. Drills should be done at full speed using the correct form. Emphasize good acceleration and deceleration between cones/discs. Cones should not be run into or knocked over while performing the drills (Pushups make a great penalty).

The drill starts by having player start on the right side of the square and accelerate forward. Then, the player’s breakdown and defensive slide to the next disc. Next, players backpedal to the next disc and defensive slide to the fourth disc. Players then touch the disc and repeat the process.

Players should face the proper direction when doing the slides. Certain players should not cross their feet during the shuffle. This drill will not only improve footwork but also help with hip flexibility and build strength in the groin area.

Here are some variations that you can also incorporate using the same setup – “Four Corner Comeback”, “4 corner drop”, and “4 corner square in”.

It is a good idea to use a stopwatch to record the players’ times. Strive for time improvement. Also, a relay race competition allows the players to compete and adds fun to the drill.

Wave Drill

A great agility drill for an entire team is the “Wave Drill”. In this drill, set up 4 lines of players with 3-4 in each line facing the coach. Using the coach’s signal and voice, players will react to the hand movement of the coach. Players will slide right and left using sliding steps, while maintaining a good defensive stance.

Stress no crossing over and to push off with the inside of the opposite foot when sliding. Players should maintain palms up during the shuffle steps. Players keep their heads up and tails down.

Once players have the drill down, try incorporating different moves like jumping, hopping, running in place, quarter, half, and full turns. To make the drill even more game like, add in the following – players dive on the floor for a pretend loose ball and get back on their feet as quickly as possible and take a pretend charge by falling backwards and arising rapidly.

Although this drill is usually done with the entire team, change things up by only having one group (3-4 players) go at a time for approximately 30 seconds and when a whistle blows have them sprint to the back of the line or straight ahead past the coach. This allows for more individualized attention and instruction.

Coaches all agree that teams which are successful execute the fundamentals well. These drills simulate various game conditions. By completing the drills mentioned above, a team will see improvement on both the offensive and defensive sides of the court. As coaches, it is imperative to understand the design and purpose of the drills can effectively communicate and administer the drill, scheduling of the drills and how it fits into practice plans for pre-season and week-to-week game preparation, how the drill is carried onto the playing court, and how to evaluate the drill.