Japan Football Speed and agility training Program : Japanese Football Blogs

Youth speed training agility quickness strength speed coach

Japan Football Speed and agility training Program

Japanese Football Stadiums / November 16, 2020

Basketball Speed Training To succeed in basketball, you need power, explosiveness and strength. But all these mean little without speed. You need more than just straight-line speed, though—basketball is played at all angles, and your speed should be developed with that in mind.

One of the biggest mistakes athletes and coaches make is thinking that speed and conditioning work are one and the same. You must train quickness and agility at near maximum levels. Workouts should be intense and explosive with complete recovery before you begin again.

For example, with Wind Sprints, you sprint down the court, turn and sprint back. If you rest for only 10 to 15 seconds and go again, you will build your endurance but not your top speed. When training for speed, you need to rest for at least four times longer than it takes to complete the set. Minimum rest for a five-second sprint, for example, is 20 seconds before you run again.

Basketball isn't played in a straight line. Your speed training should reflect that; mix up your methods. L-Drills, 5-10-5 Agility Runs and Speed Ladder Drills are all valuable to improve lateral speed and quickness.

Here is a three-week preseason training protocol for basketball speed and quickness. This will improve your performance and get you ready for tip-off.

Do this basketball speed program before practice or a strength training session. Don't skip the warm-up.