Speed/Fast Footwork is the key to basketball. Obviously the guards and small forwards may have an advantage in this area but what I am talking about is having the fastest feet in your position. If you are playing the 5 spot, are you faster than the opposing 5? You may not be the quickest in your team but ensure that you are the fastest in your position. An agility ladder will assist with shortening up your step and increasing speed, which is essential in learning to sprint and not lope. I will show you some great exercises to blow by your opponents with ease.
For these exercises its best to use an agility ladder on grass or a basketball court, but chalk and concrete is just as good as long as you have good supportive shoes on.
Working with the agility ladder will create faster feet, explosive speed and remarkable agility and recovery. The key is to run through the exercise once, slowly, before you begin your sets/reps. This will allow you to co-ordinate before you start and will allow you to perform the exercise as fast as possible
Step Throughs - Stand facing the ladder at either end. Place the lead foot in the first square with the opposite arm forward, mimicking the running position. Both arms are bent at about a 90 degree angle. Next, place the trail foot in the first square and bring the opposite arm forward. Continue down the entire length of the ladder, alternating each foot hitting every square.On reaching the end of the ladder accelerate, sprinting for 10 yards before pulling up and returning to the start of the ladder again.
Lateral Shuffles - Start at the beginning of the ladder standing to the left hand side of the ladder. Stepping with your right leg first, step into the first box, then step into the first box with your left leg. Then step outside the right hand side of the ladder with your right leg. Now move your left leg into the second box, followed by your right leg, then move your left leg outside the left hand side of the ladder. Work your way up the ladder in this motion. On completing the last box of the ladder sprint for 10 yards before pulling up and returning to the start of the ladder.
Add these exercises to your rountine and start blasting around your oppostition