On-Court Agility Workout 7/4/2014

As I mentioned yesterday one of the goals for my players is to increase their agility and quickness for next season. Today’s workout was our first session of the Summer. Our plan is to perform basketball training two days, followed by a day solely committed to agility and quickness.

Agility Ladder Footwork Series

Each exercises was performed down and back on the ladder for a total of three times.

1. High Toe Skip
2. High Toe Skip – Leg Circles
3. High Knee Skip
4. Quick Knee Drive Skip
5. Wide High Keep Skip (Outside the Ladder)
6. Wide Quick Knee Drive Skip (Outside the Ladder)
7. Running – 1 Foot per Hole
8. Running – 2 Feet per Hole
9. Ickey Shuffle (Forward & Backward)
10. Ski Jumps
11. Lateral Ski Jumps
12. Lateral 1 In – 2 Out Shuffle
13. Lateral 2 In – 2 Out Shuffle
14. Carioca Crossover – Forward & Backward
15. Carioca Cross Under – Forward & Backward
16. Lateral Carioca

Front to Back Line Jumps with Resistance

We did this exercise for a total of four times, 30 seconds each. Each time I alternated the tension  of the cord from anterior, left lateral, posterior, and right lateral. The idea of the tension is to fight any resistance with the core and lower body to stay in the current position. As you can see in the video, this athlete dragged his feet backwards on the jumps. We will be working over the next month to make sure he hops over the line (so there is a limited amount of squeaking from his shoes).

Side to Side Line Jumps with Resistance

We did this exercise for a total of four times, 30 seconds each. Each time I alternated the tension  of the cord from right lateral, posterior, left lateral, and anterior. The idea of the tension is to fight any resistance with the core and lower body to stay in the current position.

Lateral High Knee Quick Hurdles

Facing the same direction, player moves down the ladder horizontally with high knees. Key is for the player to keep their hips square and not turn or twist as they move down the ladder. Performed this down and back for a total of three times. (Video compilation at bottom)

Forward High Knee Quick Hurdles

Facing forward, player moves down the ladder quickly hopping over each hurdle with high knees. Performed this down and back leading with the right leg first for a total of three times and then another three times leading with the left leg. (Video compilation at bottom)

Lateral High Knee Quick Hurdles with Change

Facing the same direction, player moves down the ladder horizontally with high knees. Throughout the drill the coach calls out the word “Change”, this is a signal for the player to immediately change direction. The game of basketball is a continuous cycle of change of direction, this will help to improve the player’s change of direction speed. Key is for the player to keep their hips square and not turn or twist as they move down the ladder. Performed this for 30 seconds for a total of three times. (Video compilation at bottom)

High Knee Quick Hurdles

Facing the same direction, player moves down the ladder horizontally with high knees. Key is for the player to keep their hips square and not turn or twist as they move down the ladder. Performed this down and back for a total of three times. (Video compilation at bottom)

2 Hurdle 2-In and 1-Out Hops

Player starts in between both hurdles and for 30 seconds to quickly place one foot outside the hurdle, return to center and repeat the exercise over the other hurdle. Hope you’ve enjoyed today’s change of pace with these agility exercises. Happy 4th of July!