THREE MOVEMENTS TO BUILD A QUICK FIRST STEP

Author BrandonGuarneri

FILE UNDER: BASKETBALL, BOSTON, CELTICS, DRILL, EXERCISES, FIRST-STEP, MOVEMENT, NBA,QUICK,  ROUTINE, TRAINING

A quick first step, like Boston Celtics point guard Rajon Rondo’s, is a valuable weapon on the basketball court. First-step speed keeps defenders from pressuring you too closely, since they want to avoid being burned by a drive to the hoop. That extra space gives you more opportunities to impact the game.

You can improve first-step quickness by training with specific exercises and movement patterns. Michael Atkinson, Elite Pro Performance national consultant and A.C.E. certified personal trainer, put together a series that can help any player get to the rim on a regular basis. “Speed can be found in the details of the movement,” says Atkinson.

Incorporate these exercises into a warm-up or pre-game routine, or use them in a speed workout two to three times per week.

Two-Inch Run With Ball

• Starting in athletic position, with ball in hand, begin dribbling on the baseline
• With each step, move two inches forward, keeping the ball in front of your body
• Take a hard dribble and a long stride at the free throw line, but don’t shoot
• Finish in an athletic position to train stability and balance

Coaching Points: Stay on balls of feet // Moving toward the baseline, explode out of last step with one hard dribble
Sets/Reps/Rest: 2×4, rest 30 sec. after first set

Walking Lunge to Triple Extension with Ball

• Descend into Lunge position while bringing the basketball to your chin
• Shift weight to lead leg while in Lunge
• Explode and push through lead leg to triple extension while driving opposite knee to chest
• Press ball up to ceiling, simulating a layup or dunk
• Hold form through extension for a split second, then drop into Walking Lunge and repeat on other side

Coaching Points: Focus on Lunge form // Push force through your big toe and try to activate the glute
Sets/Reps/Rest: 2x length of half court

Reverse Pivot Drop Step

• Face training partner in triple threat stance at the top of the key with back to basket
• Partner cues you by touching your shoulder
• React with a left or right reverse pivot drop, stepping in the direction of the cue
• Push through pivot foot and stride to rim
• Take last step and transfer energy while jumping to rim off a single-leg max jump

Coaching Points: Remain balanced and in a stance through the pivot // Push through the pivot foot to stride to rim
Sets/Reps/Rest: 2×8, rest 30 sec. after first set

Source:  EliteProPerformance.com
Photo:  Michael Atkinson, Sierra Strength and Speed, draftexpress.com