Basketball is a game that starts with the feet. Cutting, jumping, sliding and backpedaling all work from the ground up. Yet when we train for basketball, we typically train for whole-body performance and pay too little attention to our feet.

Here are two drills we use at Spartan Coaching to develop our players’ foot speed and quickness, allowing them to be more aggressive on offense and increase their defensive presence.

Ali Shuffle-Sprint-Defensive Stance 

• Start in a staggered stance (one foot forward, the other back).
• Bring the lead foot back as you simultaneously bring the trail leg forward.
• Repeat this for 10 steps as fast as possible while staying under control.
• On the 10th step, explode out of the staggered stance into a sprint for 5 yards.
• Once you hit the 5-yard mark, quickly plant your right foot and bring your left foot around to come to a stop in a defensive stance.
• Repeat for five reps.

Hip Circles-Sprint-Defensive Stance

• Start with your feet even with each other in an athletic stance.
• Jump quickly and turn your hips to the right.
• As your feet hit the ground, quickly jump again and turn your hips to the right.
• On the 10th step, explode out of your stance into a sprint for 5 yards.
• Once you hit the 5-yard mark, quickly plant your right foot and bring your left foot around to come to a stop in a defensive stance.
• Repeat for five reps.

For more by Coach L, check out Spartan Basketball and the Stronger Team Nation.

Read more: 

• Improve Your Footwork for Basketball
• 3 All-Star Drills to Improve Your Basketball Footwork
• 5 Footwork Drills for Basketball

Photo: gobearcats.com