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Sunday, August 19, 2018

Basketball: Simple Exercises for Core Athleticism

Coach Pete Newell prioritized footwork, balance, and maneuvering speed. "You play 100 percent of the game with your feet." 

We don't need expensive equipment; we need imagination. 

Footwork:

Front and back pivots. Hop into a jump stop and practice front and back pivots with a ball. Protect the ball from an imaginary defender during the process. 

Jump rope. In high school, we started practice with five-minutes of jumping rope.  Okay, we led the league in jumping rope...




USA basketball suggests five jumprope exercises to promote quickness and coordination. 

Balance:

The Hexagon. Use duct tape or chalk and lay out a hexagon (six equal sides) and quickly jump in and out of the hexagon, first clockwise and counterclockwise. 

One-legged jumps




Alan Stein emphasizes PRACTICAL, SAFE jumping exercises off one leg in this video - including POGO (like Pogo Stick), box jump onto two feet, and SPEED SKATER (side to side). He notes the importance of developing explosiveness symmetrically with each leg. 

Maneuvering speed:

Maneuvering speed implies both how quickly you move but moving under control. 



3 Cone Drill. 3CD does impact basketball footwork. Defensively, crossover steps relate to 'catch up' speed. 

With the basketball, I advocate training to score layups with one dribble from the three-point line and two dribbles from half-court. With younger players, we usually ask them to score on two dribbles from the hash. If you're not playing quickly, you can't complete those tasks. 

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