Plyometrics is a popular training modality for basketball players to improve power and change-of-direction speed. Most plyometric training has used sagittal-plane exercises, but improvements in change-of-direction speed have been greater in multi-direction programs. […]
Agility lacks a precise definition (Holmberg, 2009; Jeffreys, 2011; Sheppard & Young, 2006). Agility has been defined as the ability to change directions efficiently or with a minimal loss of control or speed (Barnes, Schilling, Falvo, Weiss, Creasy, & Fry, 2007; Safaric & Bird, 2011; Young & Wiley, 2009); agility requires the ability to brake, change direction, and accelerate again (Plisk, 2000). Agility also has been defined as basic movements that result in sudden changes in body direction in combination with rapid movement of the limbs (Farrow, Young, & Bruce, 2005); described as a rapid, whole-body change of direction or speed in response to a stimulus (Sheppard & Young, 2011); and described as the coupling of deceleration with a reactive acceleration (Plisk, 2000). […]
Today was my second day leading clinics at a school in Kochi, India. Due to torrential downpours, we started inside (above) in a multi-purpose room with no baskets, and the columns. In the first clinic, with middle schoolers, I set up a drill similar to dribble tag or partner tag. […]
Coaches always want better ways to teach defense. To me, the Mirror Defense Drill is the best drill because it trains lateral movement and reactivity. In the drill below, the strength coaches demonstrate lateral movement with a rear-foot push-off as opposed to the basketball-specific step-slide. For lateral quickness, this is the best movement pattern to teach. Many basketball coaches are stuck in the old dogma and are unwilling to accept a rear-foot push-off or a crossover step because they teach defense in slow motion and from a static position.
Here is Rock, Papers, Scissors Tag (thanks to Allison McNeil) from the Playmakers Basketball Development League Rookie and Transition Leagues curriculums: Video via Casey Wheel
Here is the Mirror Defense Drill from the Playmakers Basketball Development League curriculum.
Here is the Swedish Tag game from the Playmakers Basketball Development League curriculum: No dribble With the Dribble