Speed training is just as important in basketball as is strength training. Whether it is to improve down-the-court speed or quickness under the basket, breakaway speed or the quickness to fake a defender, quickness drills can help increase overall speed. The key is to perform the drills consistently for an extended period as part of a regular basketball training regime.
Progressive Sprints
Progressive sprints develop both quickness and longer-range speed. To properly perform progressive sprints, begin at the baseline and sprint to the free-throw line, touching it with your fingers and spinning around to run back to the baseline, all in one motion. Touch the baseline with your fingers and spin again, this time heading for the high point of the three-point line. One finger-touch and you're back to the baseline. Spin and run to the half-court line, then back. Spin and sprint to the opposite three-point line and back, then to the opposite free-throw line and back. Finally, sprint to the opposite base-line and sprint back at full speed. Avoid getting lazy and not actually touching the lines with your fingers--get down there and touch them. Performing progressive sprints with a partner will likely cause you to perform at a higher level.
Short Sprints
Short sprints concentrate on developing quickness and acceleration speed, or short-distance speed. To properly perform a short sprint, line up behind the baseline and run to the free-throw line, leaning over to touch it with your fingers before sprinting back to the baseline. Repeat 10 times, all in one motion without stopping. Gradually increase this number as you are able. For something a little longer, try running to the three-point line.
Scramble-ups
Scramble-ups help develop proper acceleration posture, which in turn increases speed and quickness in basketball. Coming out of a scramble-up, the player is "in the perfect drive position to ... accelerate through the sprint," erstwhile Chicago Bulls conditioning coach Jonas Sahratian told Stack Magazine in 2006. To properly perform scramble-ups, assume a sit-up position around half-court, with hands flat on the ground at your sides. On a coach's signal, "scramble" up (without turning back) and sprint forward to the baseline facing you. Repeat up to six times.
