|
The essence of speed is in the acceleration. Here’s how to build yours now
By Dustin Wolf
Let’s get right down to it: In order to run faster, you must break down your speed training into a simple progression to maximize improvements. On the basketball court, speed can kill. The question becomes: Should you ever be satisfied with your speed? The answer, never. As a basketball player, you must always work on getting quicker and faster. Following are a couple more drills to help you improve your speed on the court.
Push-up Starts
Your ability to accelerate quickly is critical to your overall speed. The acceleration phase of a sprint is the period of time it takes to go from the still position – or a slower jog – to full speed. Push-up Starts develop a low driving body position necessary for a quick acceleration.
The Breakdown
The purpose of this drill is to develop a low driving body position to enhance your ability to accelerate quickly. Start in a push-up position and then push-up with your arms. As soon as your chest begins to rise, turn your feet over and drive your knees in front of your body. Take very short quick steps. The focus is to drive up and out at the exact same time. Don’t stand straight up prior to making any forward progress.
Performance Tips
- • Drive up & out
- • Short quick steps
- • Quick arm drive
- • DO NOT stand straight up
 Up Tall & Fall
A strong first step and good turnover speed are two key components to acceleration and overall speed. This exercise is all about a strong first step and a turnover frequency. The acceleration phase of a sprint is highly dependent on how fast you can cycle your legs through and ramp up your forward momentum.
The Breakdown
The purpose of this drill is to develop a strong first step and turnover frequency. Start in a standing position, and then raise to your toes. This is called the “Up Tall” position. From here, lean forward and actually “fall” into a sprint. Wait until the last second before aggressively driving your knee in front of your body and take a very powerful first step. The “fall” creates forward momentum. You will have to speed up your feet and quickly get them back under your body to transition into the sprint. This forced turnover is what challenges you to increase your turnover frequency.
Performance Tips
- • Stand tall with good posture
- • Rise to toes
- • Stay as straight as possible through the fall
- • Wait until the last second before sprinting out
- • Good arm drive
About Dustin:
Performance Training Inc.’s Dustin Wolf MS, CSCS, is a Certified Strength and Conditioning Specialist (CSCS). Over the years, he has trained thousands of elite athletes, ranging from middle school and high school, and the collegiate, professional and Olympic ranks. Along with serving as director of training for the On Court Player Development® training lab at the Suwanee Sports Academy, he also is the head strength and conditioning coach for the WNBA’s Atlanta Dream. He can be reached at dwolf@ssasports.com
 
|
