Footwork Drills



Footwork drills include doing all of the necessary footwork drills in basketball repetitively until they become second nature.  Do each of the below 3 times and make sure you use both legs if the drill is one legged.  The workout should be done once per week.


Defensive Slides 
  • Stress staying as close to the ground as possible.
  • Keep low center of gravity.
  • Feet should not come close to each other.
  • Hands should be out to the sides.  Make yourself as wide as possible when you are playing defense.
  • Feet should extend to a stance wider than shoulder width apart.  The width should be comfortable with the knees over the ankles but wide enough and low enough to establish a comfortable base and low center of gravity.

Pivots
  • Stress going left and then right off of the same pivot foot.
  • Work on both feet as your pivot feet.
  • Work on forward pivots and reverse pivots with both feet.
Close Outs
  • Run out to a target as fast as you can.
  • Make sure that you don’t overrun the target by shortening your steps as you approach the target.  Make the steps choppy a nd quick as you approach the target.  This allows you to change direction quicker if you have to and prevents you from over-running the man your covering.
One Legged Jumps 
  •  Take 2 steps and jump.
  • Make sure you train both legs.
Two Legged Jumps  
  •  Do them from a stand still position.
  • This is a power jump so jump strong and high.
Jump Stops
  • Take 3 steps and then jump in the air using both feet. 
  • Make sure you land on both feet also.
Running backwards

  • Start slowly and then go to sprinting backwards.
Combinations

  • Go from running forwards to backwards to sliding to stopping using close outs or jump stops.
  • Make this fun.

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