Here are 10 different drills I have used over the years to give you an idea of what you can do on your own or with teammates. Remember use a fixed time each day (30 seconds is good) and restrict each drill to three sets with 2-3 minute break in between (teammates can take turns during the break), and as much as 5 minute rest between different drills (shoot free throws). Remember to keep the duration of your total workout down to between 30-45 minutes twice per week. Record your performance on each drill on paper both as a motivator and to help you chart your development and progress. These drills are not substitutes for basketball skill workouts but should be worked on as compliments to developing your quickness and athleticism. The more advanced Frappier Drills use elastic cords to restrain and provide resistance, again however only use these types of devices in the hands of trained and certified specialists. However you can benefit from these types of drills even with minimal external resistance. The smooting of the neuromuscular pathways and balance and conditioning you develop by doing them will improve your foot quickness.
Looking at these footwork drills you will get some good ideas how to build your agility
and quickness but remember you can be creative too. Use some simple non-slip tape to
mark the lines on your court indoors, or chalk to mark it outdoors. Change the shape and distance between the lines for variety and to improve your steps. The smaller box and X drills diagrammed here should be lines about 3-4 feet long. For the larger movement drills such as Big S Carioca and Big X Carioca each leg represents about 3-4 feet. However making your big box drills more than 15-20' doesn't make sense because you seldom must react and change directions to accelerate in greater space on the basketball court. |
