By: Alex Maroko

In basketball, speed kills. There is no doubt about that deceptively underwhelming gem. Speed definitely kills. Take a look at any high-level basketball game and tell me if you see any good, slow players. You didn't right? Of course you didn't, because they don't exist!

There is no question there are other skills that are very, very important in your development as a basketball player. Being able to shoot the lights out is huge. Being a dependable ball-handler is necessary. And making good-decisions is a must. But, all those skills are amplified when you become a speed-demon.

How? Well, you can get off better shots now because you can easily jet away from your defender. Your handle now seems tighter, because you are blowing by your man every chance you get.

Click Image To Enlarge.
In Basketball, Speed Kills.

And your decision-making improves immensely because now that you are moving so much faster, the rest of the game seems to be moving slower. And if you can slow the game down, you'll have more time to make better, smarter decisions.

What Is Basketball Speed?

So, what is basketball speed? I'll first tell you what it isn't. It is not an all-out sprint. Although I'm sure he would make a fast (and decent) basketball player, putting Usain Bolt on a basketball court would not make him the "fastest player on the court".

Sure, he'd be fast, but Bolt is a 100-meter sprinter who needs at least 40 meters to accelerate (the length of a basketball court is much less than 40m, by the way), and needs to do it in a straight line. And, we all know basketball isn't played in a straight line. It's a game of S's and Z's, or zigs and zags.

	Usain Bolt: Usain Bolt is a Jamaican sprinter. Bolt holds the Olympic and world records for the 100 metres at 9.69 seconds, the 200 metres at 19.30 seconds and, along with his teammates, the 4x100 metres relay at 37.10 seconds, all set at the 2008 Summer Olympics.

What does that mean exactly? It's just that basketball is a chaotic sport, where great emphasis is placed on the ability to accelerate rapidly, and usually, in directions that are non-linear.

For example, in a game situation, you may have to accelerate hard left towards the baseline to cut off your man, then after a missed shot, you immediately change direction as you go to catch an outlet pass, which you catch and speed dribble, accelerating towards the other team's basket until you hit the free throw line, where you have to stop on a dime and pull-up for an easy 15-footer. That's basketball speed.

Improving Your Speed

Now that we know what basketball speed is, and now that we know basketball speed kills, your next question should be "How can I improve my basketball speed?" Good question. Let's get it answered.

Since basketball speed is a combination of acceleration capabilities and reaction times, it would make sense those are the two main things we want to improve upon. But, due to the "Trainers Honesty Code of Conduct", I am obligated to tell you that reaction time is actually largely genetic and training for it will probably just end up wasting your time.

FORUM THREAD
[ Click To Join The Thread. ] Basketball Goals. I am going to tryout for my colleges basketball team in 8 months or so. Besides playing and running as much as I can I need a workout routine to start with.	Started By: Capy

So that leaves us with improving your acceleration abilities. Acceleration is based the ability to overcome your own bodyweight and inertia as rapidly as possible. So, the two most important things we can do here are to improve your ability to overcome your bodyweight and your ability to do it as fast as humanly possible.

To knock out the first one (overcoming your body), the key is getting stronger. As you gain strength, your body will actually "appear" lighter to you and therefore, it will be much easier to maneuver around.

Workout Of The Week: Increase Speed And Agility. Here are some great workouts and drills from our forum members to help improve performance. [ Check Out The Workout Of The Week ]

To work on the second one, there are two things you can do. The first thing is sprint training. But this isn't the normal type of sprinting you're probably thinking about, where you run hard for a certain amount of time, rest for a short period and then get to sprinting again. In my profession, we call that conditioning.

Real speed work needs to be of very high quality, with more than ample rest between sprints. These longer rest periods are able to guarantee that you won't be fatigued from the last sprint completed.

Click Image To Enlarge.
Basketball Speed Is A Combination Of
Acceleration Capabilities And Reaction Times.

Hypothetically, if you were still in a fatigued state as you began your next sprint, there is no way you would be able to put out a real sprint. It would probably end up being an 80-90% sprint (that is 80-90% of your true, non-masked-by-fatigue speed). To get faster, we need nothing but 100%.

The second thing you can do is what I like to call basketball sprints. With these, you actually get on a basketball court with a ball, pick a couple of your favorite moves and work on repping them out as fast as you possibly can.

Related Speed And Agility Articles:

• Squats And Speed Development? - By Kelly Baggett
• The Posterior Chain Will Make You Faster! - By Craig Ballantyne
• 4 Steps To Improve Your 10-Yard Dash. - By Roger White
• Other Speed And Agility Articles...

Try starting at the top of the 3-point line, make one of your chosen moves and immediately explode directly towards the basket as fast as you can into a lay-up or dunk.

And since we are already on the basketball court, we want to be more specific with our training so you'll want to use shorter rest periods, to better simulate game situations. But your effort should still be 100%.

Click Image To Enlarge.
We Want To Be More
Specific With Our Training.

Basketball Speed Training

Day 1:
• Dynamic Warm-Up
• Sprints:
10 yards 8 times with 45-60 seconds rest
20 yards 4 times with 90-120 seconds rest
40 yards 2 times with 150-180 seconds rest
• Bulgarian Split-Squats: 3 sets of 5 reps
• Bench Press: 3 sets of 5 reps

Superset:

• Romanian Deadlift: 3 sets of 8 reps
• Bent Over Barbell Row: 3 sets of 8 reps

Day 2:

• Dynamic Warm-Up
• "Basketball Moves" Sprints:
Pick 2 basketball moves
2 sets of 10 times to the right
2 sets of 10 times to the left
• Deadlift: 4 sets of 3 reps
• Dumbbell Shoulder Press: 4 sets of 8 reps

Superset:

• Glute-Ham Raise: 3 sets of 8 reps
• Chin-Ups: 4 sets of 10 reps

Day 3:

• Dynamic Warm-Up
• Sprints:
40 yards 7 times or drop off

	Drop Off: If you see that your times are slowing down, then you've "dropped off" and should cut the sprint work right there. If you don't reach a drop-off, just stop when you hit 280 yards, which would be 7 sprints.

• Bulgarian Split-Squats: 3 sets of 8 reps (3 second pause at bottom)
• Bench Press: 4 sets of 10 reps

Superset:

• Romanian Deadlift: 3 sets of 8 reps
• Seated Cable Row: 3 sets of 8 reps

Conclusion

If you followed that program consistently, you'd see awesome gains in your basketball speed. And then, as you moved closer to the beginning of your basketball season, you could switch up the sprints, doing the basketball sprints on day's 1 and 3 and the normal sprints on day 2.

So now that you know what basketball speed is, what it's all about and exactly what needs to be done to improve it, what are you waiting for? Go get some speed!

Click Image To Enlarge.
Go Get Some Speed!

About The Author:

Alex Maroko is a highly sought after Private Basketball Training Specialist, Certified Personal Trainer and former college basketball player. At the ripe age of 20 years old, Alex has more than 5 years of training experience, working with basketball players ranging from the elementary all the way to the professional level.

Alex's areas of expertise revolve around the basketball player and his innate ability to extract incredible improvements in, but not limited to: Speed, vertical jump, strength, conditioning and injury-prevention. Alex has an extensive research background as well, and is always up to date on the latest scientific findings related to the mental and physical development of athletes. Alex is the author of the well-received Effective Ball-Handling Program.

alex@basketballfit.com

Recommend this article to a friend by e-mail here!

Back To Alex Maroko's Main Page

Back To The Articles Main Page.

Related Articles
Women's Training For Basketball!
Tips And Reminders For In-Season Pre-Practice Warm-Up!
Dynamic Stretching Routine For Women's Basketball!

Back To Top

---

Fusion Bodybuilding Agent-M The Muscle Mechanic - Progressive BCAA & Recovery Supplement! Learn More!