Many basketball training programs feature the same sprint drills along with basic Plyo Push-Ups, Medicine Ball Throws, Medicine Ball Rotational Side Wall Throws, Medicine Ball Slams and Medicine Ball Squat Throws—to name a few. What they often lack are explosive speed drills that promote effective sprinting techniques and resistance tools that build the speed players need to move to a loose ball and explosively drive to the rim.
Speed drills using sleds have become a staple in the industry. I've personally found Push-Up Position Sled Pull Sprints highly effective when working with basketball players, and they have produced impressive results. When you use resisted speed drills, your central nervous system promotes greater muscle activation, which results in more power. That's why resisted speed drills are often used by athletes training for the 40-Yard Dash. But they should not be exclusive to football players—basketball players can benefit, too!
When all is said and done, the more force you can quickly put into the ground, the faster you will move. For basketball players, this translates to more explosive speed, not to mention improved layup and even dunking ability.
- Pull 75 percent or less of your body weight (if you are not a novice and/or beginner).
- The weight should not cause a breakdown in your running technique.
- Maintain proper running form for 5-10 yards.
- Accelerate powerfully by driving your feet into the ground behind you to drive forward.
- Maintain a forward body lean.
- Recover for 2 minutes after each sprint.
Push-Up Position Sled Pull Sprints
- Set up cones 20 yards apart on a carpeted floor or on grass.
- Assume a push-up position with a strap hooked to a weighted sled around your waist.
- From the push-up position, explode up immediately into a sprint.
- Keep your core tight and body in alignment throughout the sprint.
- Once up from the push-up position, perform the movement efficiently and effectively using proper sprint mechanics.
Sets/Reps: 5x20 yards
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