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Basketball Quick Feet - Develop Explosive Speed

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The video below is a great demonstration for quick feet training. Our focus during this segment is to work on developing quick feet while maintaining balance, stability and body control. For basketball players having quick feet or fast feet is essential in order to be able to react quickly to any situation on the basketball court while maintaining balance and stability as well as continuing to put pressure on your opponent.

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Notice that the basketball players in this video are wearing Myosource Kinetic Bands, which adds resistance to each movement. The basketball players are working through the resistance to develop leg and hip strength, which will greatly help improve their speed, agility, and the ability to move their feet quickly anywhere on the court.

Basketball Quick Feet Drills:

Back Pedal – Drop Step To A Sprint:

This drill focuses on quickness and maintaining correct form during all phases of the drill. The Back Pedal phase works the hamstrings, hips and glutes. The goal is to quickly Drop Step to a Sprint, which will fire the quads and hip flexors. Make sure to focus on body control during deceleration near the basket.

Lateral Shuffle and Drop Step:

This drill is great to work on staying low with your head up for games situations. This drill works the hips, hip flexors, and glutes and is another great way to continue working to develop quick feet, reacting quickly to change direction and to improve lateral speed and quick feet.

Full Court Lateral Shuffle Pass:

The Full Court Lateral Shuffle Pass is a great way to work on quick feet to move laterally while working on your passing skills and keeping your head up. Make sure to stay low in the resistance, which will help develop hip strength and improves balance and stability.

Staggered Sprint Drill:

In the Staggered Sprint Drill, the goal of is for basketball players to dribble the ball down the court as quickly as possible, trying to put distance between you and the defender while maintaining ball control, balance, and stability. The defender starts 5-10 feet behind and is focused on trying to catch up or distract the player who is working on controlling the basketball. Performing this drill with Myosource Kinetic Bands provides a great workout for the legs, hips, hip flexors, and glutes for both players and will help improve speed and quick feet.  

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