Hoop Scout Speed/Quickness/Agility Basketball Program
Pick 5-6 drills 3 to 4 times per week.(Change the drills up, you will see some are much harder than others, get a feel for
what works best for you but include at least a couple of the harder ones in each workout.) Do rope drills and or
Vertimax, do not do both on same day.
Dynamic Stretch – Job length of court, skip length of court, tail kick length of court, lunges to half court and back, slow
low D slide to half court and back
1. – Jump Rope – 1 minute continuous DO JUMP ROPE ROUTINE 4X PER WEEK
5 sets of 30 seconds as hard and fast as you can go.
2 sets of 30 second one leg jump rope alternating legs each 15 seconds
3 sets of quick sets – run in place with rope for 6 steps (Right, Left, Right, Left, Right, Left) then 6 jumps as quick as you
can.
Choose from either Square Box Drill or Speed Box Drill each day.
In and Out Drill – Make Square 12 inches high (4 cones work well) – start in middle of square, jump forward, then back in
, right and back in, to the left, back in, backwards back in, go twice as quick as you can. Do 3 sets.
Speed Box Drill – Go for 15 seconds changing jumps every 5 seconds, Do 3 sets. Start out two feet on floor on side,
jump on box quick & jump off other side, 5 sec’s, Scissor jump 5 secs (Start with both feet straddling the box jump up
and bring both feet on the box then back off), 5 secs run hops (Alt leg touching the box as quickly as possible)
Drills 2 -5 can be found with video demonstrations at http://www.nike.com/nikesparq/?
locale=us_en&brandsite=nikebasketball&brandSiteSport=basketball_men
2. – Side step/cross step – Set cones 5 yards apart with 1 in center and the other two on right and left. Start out in
defensive stance and slide right to other cone quickly turn and cross step back to middle cone, repeat as fast as you
can for a total of 3 times. Then switch directions and go left. Do 3 sets right and left.***To add something to this drill try a
set with a med ball once you get used to it. Big Man Lane Agility – Switch up every other workout post players and do
this version instead. Make a triangle with one cone at the middle of the foul line, one on the right block and one on the
left block. Now start at the middle one and slide down to the box keeping your hands high and wide and then when you
get to the block jump up with your hand nearest the baseline and pretend to be blocking a shot, then without bringing
your hands down sprint back to the middle cone with your hand up, repeat 3 times then go straight into doing it on the
other side. Concentrate on balance when you go to block the shot and slapping ball up or back into play rather than out
of bounds.
3. – 5 -10-5 change of direction drill – Start in middle turn and sprint to left cone turn quickly and sprint all the way down
to right cone, turn and sprint through middle cone. 5 sets. To add something to this drill try a set with a med ball once
you get used to it.
4. – 20 yd change of direction – set two cones 20 yards apart. Start at one cone and jump up, come down turn and
sprint to other cone, come backwards back, turn and run to other cone, jump and repeat. Do 4 sets.
5. – Tennis Ball Drop – Have partner 5 – 10 yards apart away from you holding tennis ball out to side. You start at one
end in a ready stance, Partner is going to drop ball and you are trying to get to it on first bounce. Do 5 sets, then switch.
6. – Lane Agility Drill – Go to http://www.brightcove.tv/title.jsp?title=769421030&channel=770429296 for a demonstration
if you need to. –
Place cones on each elbow and then on the baseline in a straight line from the cones at the elbow forming a square.
Start out sprinting to the baseline cone, slide to the other baseline cone, then backwards back to the elbow cone, then
slide to the original cone. At that point reverse it and slide back to the other elbow, then sprint to the baseline slide to
the other baseline then backwards back up to the elbow and slide through to the other side. so you are actually going
through twice. Time yourself, you are shooting for 9-10 seconds for guards, 10-11 for big men. At first it will be hard to
get those numbers but if you work at it you will. Do three sets. 1 set regular, 1 set with a medicine ball and the final set
regular. Work on transferring your weight quickly.
7. – One Leg In and Outs – Take the cones and make a zig zag path about two feet apart for about 8 cones. Start at
one end with your right leg and jump from one cone to the other on just the one right foot. When you get to the end,
switch legs coming back. Do 3 sets. Do a 4th set but move the cones 3 feet apart now and do the same thing it will be
much harder to get all the way to the cones off one foot with the added distance.
8. – 30 second elbow layups. – Start under the basket with a basketball dribble as quickly as you can to the right elbow
with your left hand, then turn your head and body so that the ball ends up in your right hand and take one dribble in for
a lay up. Then dribble with your right hand to the other elbow and do the same taking one dribble back to the basket for
a left handed layup. Go for 30 seconds as fast as you can, do 3 sets, trying to improve your score each time.
9. Find the ball and score – Stand at the foul line with your back to the basket and have your partner shoot a med ball
and tell you to go, your job is to try and get to the ball before it hits the ground and score. If you do not make it, get the
ball off the ground and power it up for a layup as quick as you can. Do 5 sets, then repeat the drill with just a regular
basketball for 5 sets
10. – Floor layups – Take two basketballs and sit them off the side of the key just past the elbow on each side. Laydown
on your back, then as quickly as you can get up and sprint to the first ball pick it up take one dribble and make the
layup. Laydown on your stomach slap both hands palms down on the floor, get up as quickly as you can and sprint to
other ball and again take one dribble and make lay up. Rest 15 seconds and repeat drill 2 more times for a total of 3
times.
11. – Short first step drills – Using Med ball, rip ball through and take big quick first step. Do 5 left and 5 right. Next use
regular basketball and do the same thing but actually dribble with the first step to the foul line. Turn at foul line and do
same thing with other leg back to baseline. Do 5 each way. Concentrate on how fast you can make that first step
become.
12. – Superman Drill – Start with both feet on outside of lane throw ball off of backboard to other side and slide or get to
other side of lane with both feet on outside of lane as quickly as you can, throw the ball again off the board to the other
side doing the same thing. Go for 30 seconds, do 4 sets.
13. – Bucket Drill – Place bucket between free throw line and 3 point arc. Place 5 bean bags in line across lane under
basket. Start at bucket and move as fast as you can to pick up each bean bag getting it back to the bucket and
slamming it into bucket. See how quickly you can get all 5 bean bags in bucket.
14. – Advanced Floor Layups with Partner – Start out the same as you do for floor layups except after the second layup,
sprint down to the other key area, backwards peddle back to the mid key area take a charge, get up as quick as you
can sprint down and post in the lane if you are a post taking a pass from the wing from your partner, or take a pass for a
3 point shot if you are a guard. Time yourself. Change it up by staggering the cones in a zig zag pattern to midcourt
from the basket you are working at. Then once you make the second layup, step slide the cones to midcourt and sprint
back down the lane taking a pass from your partner for a layup. Do 4 of either of these or switch them up trying to
improve your time.
15 - Jump Out of the Gym Drill – Find something about 2 – 2 ½ feet high that you can jump onto. The first seats in the
bleachers in the gym work well for this. Take a pushup position do one pushup then do a squat thrust and as soon as
your legs get under you jump up on the first bleacher step, all in one motion. Do 10. Advanced – Use a basketball to do
the pushup, this will be harder because you will be doing a closer grip, then when you jump onto the bleacher bring the
ball over your head like you are going to dunk it with a yell. Super Advanced – Try the same thing but with a medicine
ball. Do 3 sets of 10, ideally by the end of the summer you should be able to do one of each.
16. – Core Throws – You are your partner sit about 5 yards apart and take a medicine ball and make an overhead throw
to your partner who should catch it over his head and allow the momentum to take him backward where he will touch the
floor with the ball then come right back up and throw it back to you and you will do the same. Repeat 10 times doing 3
sets with the last set only being a basketball.
Veritmax Drills –
¼ squat jumps 3 sets 8 reps – med ball, med ball with hands, no med ball, no hands
Quick Jumps 5 sets – 6 reps – med ball, Med ball with hands, basketball with hands, basketball, nothing.
Square Jumps – 3 sets 30 seconds med ball overhead, basketball overhead, nothing.
1 set contrast jumps.
When you have time you also may want to move veritmax out and take 25 jump shots with veritmax, then 25 without,
working on really getting in the air on your jump shot.
Resistance Rope Drills –
Explosion Sprints – With your partner holding the rope sprint ¾’s court really working arm movement and driving your
legs as fast as you can. Repeat coming back and then give the rope to your partner for his set. Do 3 sets or 6 ¾ sprints
total. Then do the same thing with no rope, these are called “Contrast Sprints” starting from a defensive stance facing
the side. Count how many steps it takes you to get the opposite foul line and try to bring it down one on each sprint.
First Step/Finish – With your partner holding the rope from behind take 5 one dribble driving layups from the right side.
Then take 5 without the rope. Switch and let your partner go. Repeat on the left wing.
Find the Ball and Score – Face the basket at the foul line, with your partner holding the rope toss the ball off the right
side of the backboard underhanded and go rebound it as hard as you can and put it back in while your partner is giving
you medium to hard resistance. Do 5 , then 5 without. Switch and let your partner go, then do it again on the left side of
the backboard.
Denial Drill with Resistance Rope – Have one partner hold rope while other slides 5-7 yards out against resistance
denying pass then slides back 3 straight times. Switch directions, then partners switch. Do 3 sets.
Outside Hill Explosion Sprints – Find yourself a hill about 20 – 30 yards long. Do uphill sprints with your partner holding
the rope. Do just as you did with explosion sprints inside.
Big Man Jump Hook Score – Put the rope on with your partner facing standing at the foul line and you having the ball in
the middle of the lane. Keep the ball up and do 5 straight jump hooks toward the rim. Then do five with no rope with your
partner feeding you the ball. Now switch it up then do the same thing from the other side. Work on jumping toward the
rim and if you can dunk it then go ahead, most advanced big guys should be able to dunk it with no rope anyway.
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