Now that you have a cursory background on Frappier's ideas, let me show you a few
simple drills you could do on your own to improve your foot speed, and agility. These are commonly and simply called "ground basics". One thing to remember when working on your athleticism is that over-training when "strength loading" the body can be physically detrimental to your body and eliminate any positive gain by properly spacing out your training and recovery time from intensive loading. Carelessly overloading also makes you much more prone to injuries. Keep such training sessions down to 2 times per week for less than an hour for all the drills. More importantly, give yourself 2-3 minutes active (walking, jogging, or moving about) recovery time in between each set of drills to allow your body proper time to recover. You may not feel it at the time, but later on you will if you don't respect this strong recommendation. In Frappier's own highly developed and specialized program there are basically four footwork drills (te 4-square pattern, eight-square pattern, the Krumrie and Munoz patterns they use. However you can get quite creative and develop your own. Frappier's settled on these drills because over time they seemed to produce the best results. However training is sport specific so any time you build your own footwork quickness drill, keep in mind the type of movement you make in basketball. |
