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STABILIZATION PHASE – MAINTENANCE ENERGY SYSTEM TRAINING-COURT DRILLS

These basketball agility drills will improve your speed around the court, quickness, co-ordination and most importantly your ability to change direction with minimal deceleration. Basketball players who excel move with lightening-like speed. But it's not necessarily the athlete who can run a quick 100M time that makes the quickest player. Much more important in basketball is your ability to rapidly switch between forward, backward, lateral and vertical movements. Integrating these basketball court agility drills below within a speed training program can have a dramatic impact on your game. Not only will you be able to move from one end of the court to another much more quickly, you'll be able to transfer much or all of that energy into other basketball-specific movements.

How Court Drill Training WorksInterval training works both the aerobic and the anaerobic system. During the high intensity Court Drill, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen. The by-product is lactic acid, which is related to the burning sensation felt in the muscles during high intensity efforts. During the high intensity interval, lactic acid builds and the athlete enters oxygen debt. During the recovery phase the heart and lungs work together to "pay back" this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is in control, using oxygen to convert stored carbohydrates into energy.It’s important to use the recovery time to replenish the energy required to complete the next drill. All drills need to be done at maximal speed.

Focus Points for all Court Drill:1) Foot speed2) An explosive first step3) Complete stop4) Speed of trunk rotation5) Speed of recovery to pushing position

Note: Warm Up before starting Court Drills Warm Down for 10-15 minutes after your Court Drill sessions.

Court Drill #1 – Screen Savour

Time to Complete: 3-5 sec, Repetitions: 12 -16Sets: 3-4 Recovery Time Between Reps: 20 sec.Recovery Time Between Sets: 120 sec.

Reverse Pivot

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Court Drill #2 – Pick 2 the Hoop

Time to Complete: 4-6 sec, Repetitions: 12 -16Sets: 3-4 Recovery Time Between Reps: 10-15 sec.Recovery Time Between Sets: 120 sec.

Reverse Pivot

Reverse Pivot

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Court Drill # 3 - Fan Favourite

Time to Complete: 15-30 sec, Repetitions: 2 -4Sets: 1-2 Recovery Time Between Reps: 60 sec.Recovery Time Between Sets: 180 sec.

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Court Drill # 4 – The Zig-Zag Bag

Time to Complete: 12-20 sec, Repetitions: 10 -12 Sets: 3-4 Recovery Time: 60 sec.Recovery Time Between Sets: 180 sec.

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Court Drill # 5 – Baseline Blitz

Time to Complete: 3-6 sec. Repetitions: 12 -16Sets: 4 Recovery Time: 30 sec.

Recovery Time Between Sets: 120 sec.

Start & Finish Under Rim

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Court Drill # 6 – Lob Job (Partner Drill)

Time to Complete: 20-30 sec, Repetitions: 4 -6 Sets: 2 Recovery Time: 60 sec.Recovery Time Between Sets: 120 sec.

Court Drill Description:1) Start Under Basket2) On Partner’s Command Loop to 45 deg point of Arc 3) Receive and Return Lob Pass from Partner4) Quickly Return to Hoop and Face Partner5) Partner’s Command Loop to Opposite 45 deg point of Arc6) Receive and Return Lob Pass from Partner7) Quickly Return to Hoop and Face Partner

8) Repeat Until Time is Up!

Court Drill # 7 – “T Anyone”


Court Drill Description:1) Start Under Basket -Sprint to Foul Line2) Defensive Slide to Foul Line Circle 3) Defensive Slide to Opposite Foul Line Circle

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4) Defensive Slide Back to Centre of Foul Line Circle 5) Back Pedal to Baseline

Court Drill # 8 – “Grand T”


Court Drill Description:1) Start Under Basket -Sprint to Top of 3 Point Line2) Defensive Slide to the Outer Margin of the 3 Point Line3) Defensive Slide to the Opposite Outer Margin of the 3 Point Line.

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4) Defensive Slide Back to Centre of Top of 3 Point Line 5) Back Pedal to Baseline

Court Drill # 9 – “Close Out Sale”


Court Drill Description:1) Start at Foul Line Outside Circle and Back Pedal to Baseline2) Defensive Slide Under Net3) Sprint to Foul Line Outside Circle in Close Out Position.4) Back Pedal to Baseline 5) Defensive Slide Under Net

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6) Sprint to Foul Line Outside Circle in Close Out Position

Court Drill # 10 – Close Out

Time to Complete: 12-20 sec, Repetitions: 4 -6 Sets: 3 Recovery Time: 60 sec.


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CLOSE OUT

CLOSE OUT

CLOSE OUT

CLOSE OUT

Court Drill Description:1) Start at Baseline and Sprint to 1st Cone and Closeout.

Return to Defensive Stance Facing Sideline2) Turn and Sprint to 2nd Cone and Closeout.

Return to Defensive Stance Facing Sideline3) Repeat to Cones 3 & 4

Court Drill # 11 – “2 for 3”


Court Drill Description:1) Start at Foul Line Outside Circle and Back Pedal to Baseline2) Defensive Slide Under Net3) Sprint to Foul Line Outside Circle in Close Out Position.4) Back Pedal to Baseline

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5) Defensive Slide Under Net6) Sprint to Foul Line Outside Circle in Close Out Position

Court Drill # 12 – “ ”

Time to Complete: 5-8 sec, Repetitions: 10 -14Sets: 4 Recovery Time: 30 sec.

Recovery Time Between Sets: 120 sec.Focus Points:

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1) Foot speed2) An explosive first step3) Complete stop4) Speed of trunk rotation5) Speed of recovery to pushing position6)

Court Drill # 13 – “Decisions Decisions”

Time to Complete: 5-8 sec, Repetitions: 10 -14 Sets: 4 Recovery Time Between Reps: 30 sec. Recovery Time Between Sets: 120 sec.

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Focus Points:1) Foot speed2) An explosive first step3) Complete stop4) Speed of trunk rotation5) Speed of recovery to pushing position

Court Drill # 14 – “M”

Time to Complete: 5-8 sec, Repetitions: 10 -14 Sets: 4 Recovery Time: 30 sec. Recovery Time Between Sets: 120 sec.

Focus Points:

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1) Foot speed2) An explosive first step3) Complete stop4) Speed of trunk rotation5) Speed of recovery to pushing position



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Time to Complete: 5-8 sec, Repetitions: 10 -14 Sets: 4

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Recovery Time: 30 sec. Recovery Time Between Sets: 120 sec.


Court Drill # 17 – “ ”

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Time to Complete: 5-8 sec, Repetitions: 10 -14 Sets: 4 Recovery Time Between Reps: 30 sec. Recovery Time Between Sets: 120 sec.


Court Drill # 18 – “22 Caliber”

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Court Drill # 19 – “Star Spangled”

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Court Drill # 20 – “Star Spangled”

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Court Drill # 21 – “Box Lunch”

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Court Drill # 22 – “Hard & Easy”

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