When you have the ball, you control the game. The defense is at your mercy. You know exactly where you want to go and when you want to go there. This alone gives you a decided advantage over the defense. But adding an explosive first step to your arsenal can give you an even bigger advantage. Quickness is one of the top three traits for a basketball player. The quicker you are with the ball, the more of a threat you are as an offensive player. In order to be quicker with the ball you need to utilize game speed ball handling drills and quickness/reaction drills in your training program.

These drills, from StrongerTeam.com, add an element of reaction. The ability to read and react to visual and audible cues is important in the game of basketball.

The following three drills will improve your quickness, agility and reaction time. Perform two to three of these drills twice a week during the offseason. The time each drill is performed and the rest time between sets can transform each drill from a quickness drill to a conditioning drill. Because there’s a time and place for conditioning, make sure to stick to the prescribed times to keep these drills improving your quickness so you can achieve the most benefit for your first-step and scoring ability.

Ball Drop

Benefits: Footwork, hand quickness, eye-hand coordination
Reps: 30 seconds
Sets: 4-6
Rest: 60-90 seconds

Instructions:

• Stand arms length away from partner in defensive stance
• Partner holds tennis ball in each hand
• Sprint to ball after partner’s throw
• Catch ball before second bounce
• Toss back to partner and sprint back to starting position
• React and sprint to next throw from partner
• Partner should vary distance, direction and speed of throws

Coaching Point: Your partner should vary the hand he uses on throws and constantly change-up the pattern. For example, throw left hand, left hand, left hand and then right hand because it’s much more unpredictable then throwing left hand, right hand, left hand. This forces you to react faster and improve your first-step.

Block to Block

Benefits: Lateral quickness and agility
Reps: 12-15 seconds
Sets: 4-6
Rest: 60-90 seconds

Instructions:

• Stand in lane in athletic position between the blocks
• Partners kneels at top of key behind three point line with two tennis balls
• Partner rolls one ball to either block
• Defensive slide to block, tap ball back to partner, slide back to starting position
• React to next roll and repeat

Coaching Point: Don’t ever cross your feet and make sure to stay low with your chest up and your hands up and active. You have to stay low to the ground so you can reach the ball and tap it back to your partner. Your hands should be in front and active like they are in a game so you can catch a pass or grab a rebound. If your hands are in by your sides you can’t do these things in a game and you can’t perform this drill. And most importantly, work hard. Your intensity of effort during this drill is crucial.

Star Drill

Benefits: Reaction and short burst quickness
Reps: 15 seconds
Sets: 4-6
Rest: 60-90 seconds

Instructions:

• Place five cones around three point line
• Perform athletic movement such as backboard taps, or defensive slides from block to block
• When partner calls number of cone, sprint to cone, challenge an imaginary shot, and back pedal back to starting spot
• Continue performing original movement
• React to partner’s next call and sprint to and from cone
• Repeat

Coaching Point: Adjust the drill by sprinting to the cone as if you are closing out on a shooter. Chop your feet as you get close to the cone, get low and keep a hand up to put a hand in the imaginary shooters face. Then sprint back to the start. You can also change the movement pattern used such as sprinting to the cone and then backpedaling back to the start. Each different movement helps work another part of your game.

Kevin Eastman: Skill Development for Inside and Perimeter Players
Kevin Eastman: Six Keys to Quality Skill Development
Multiple Player Chair Drills
Chair Drills: Shooting Workout for Inside Players
Chair Drills: Shooting Workout for Perimeter Players

There is no argument Michael Jordan is the greatest basketball player to have ever played the game.  But his legacy is far greater than his record breaking stats, 6 championship rings, and the fact he earned every accolade offered by the NBA from the MVP to the Defensive Player of the Year to the Slam Dunk champion.  MJ changed the entire culture of the sports entertainment industry through his myriad of endorsements and business ventures.  He was a pioneer, a trendsetter, and for well over a decade was the most famous person on the planet.  Everyone wanted to “be like Mike.”
 
Everything he did was about excellence. This still holds true today with his Jordan Brand empire. 
 
This is my fifth consecutive year to work the prestigious Jordan Brand All American Classic; held at world renowned Madison Square Garden in New York City.  This event is always one of the highlights of my year.  Nike Basketball and the Jordan Brand team invited the top 20 high school players in the nation (and top 16 international high school age players) to the Big Apple for, for as they put it, “the best basketball experience of your life.”The four day event offered so much more than just basketball.  The group did an autograph session at the House of Hoops in Harlem, participated in a bowling tournament at Lucky Strike (with Fat Joe, Jadakiss, Asher Roth, and Vince Carter), scrimmaged at the Gauchos facility in the Bronx, and most importantly visited a boys and girls club and interacted with the kids.  Staying completely authentic to the style of the Jordan Brand; everything about this event was first class – from the hotel Westin in Times Square to the buses to the food to the gear.
 
While the entire week was amazing, there were two experiences I enjoyed the most. 
 
The first was hanging out with long time client and friend Kevin Durant of the Oklahoma City Thunder. I have known and worked with KD since his junior year of high school; so it is always nice to catch up with him.  KD had a breakout sophomore year in the league and finished in the top 5 in the NBA in scoring.  But more impressive to me is how humble and down to earth he still is.  He has not let fame or fortune change who he is and his work ethic and dedication to the game is stronger than ever. He will be an NBA All Star next year and for many years to come. 
 
The other experience was meeting Michael Jordan and hearing him talk to the players before the game. He was absolutely captivating. He took questions from the players and his answers were dead on. Here are his paraphrased answers to a few questions:
 
Q: What motivated you to play hard every single night; even after you had proven you were the best player in the NBA?
 
MJ: “Every single time I took the floor I assumed someone was seeing me play for the first time.  Maybe the guy who collects the ticket stubs.  Maybe a 12 year old kid coming to his first game. I wanted to prove to that person that I was worth the hype and was as good as advertised.  Plus I played hard every day in practice; so playing hard in the game was just a habit.”
 
Q: What advice would give us about our freshman year in college?
 
MJ: “Go in humble and be prepared to make a great first impression.  Go in accepting, as a freshman, you are the lowest guy on the totem pole.  Let your work ethic and passion for the game do the talking, not your high school reputation.  Don’t expect anything to be handed to you; go out and earn it.”
 
Q: Who is better – LeBron or Kobe?
 
MJ: “Kobe is the best player in the NBA now.  He plays both ends of the floor, is the most polished offensively, and works harder than anyone.  But LeBron has the potential to be the best ever.  As incredible as he already is, he is still learning the game. LeBron is going to be unbelievable.”
 
There you have it.  Insight and wisdom from the best to have ever played. And I got to hear it first hand!

My role at these events is to get the players warm-up and stretched out before and after practice.  If you want some info on some quality stretches to do after you workout or play, email me at Alan@StrongerTeam.com and I will send you some info.  I will send you the same types of stretches I do with the Jordan Brand All Americans!
 
Train hard.  Train smart.