- Start on baseline, facing sideline
- Perform Lateral Lunge with leg closest to baseline
- Push away from baseline leg toward the opposite baseline into a series of five lateral Defensive Pushes
- Decelerate into Lateral Lunge with leg away from baseline for quick change of direction back towards baseline
How can i Improve my lateral speed?
The tried and true way to improve lateral speed. You will see a lot of speed programs that utilize all sorts of drills to try and improve lateral quickness. Whether it be the use of step hurdles, agility ladders, or cone drills, you could spend hours on the amount of drills that are available for one to use. In fact, I’ve seen that happen.
What are the best exercises to improve lateral quickness in basketball?
Begin this drill slowly, focusing on keeping your hips low and square and moving your feet smoothly. This may be one of the best exercises to help basketball players develop lateral quickness and improve their reaction time. In a 5-yard space, stand facing your teammate. One of you is the lead, the other is the shadow.
What can limit my lateral quickness?
Restricted hip mobility is the number one thing that will limit your lateral quickness. You absolutely need to have adequate mobility in your hips. This can be relatively simple to accomplish.
How can i Improve my lateral movement as a defender?
Focusing on lateral movement strength in the weight room yields tremendous benefits. A few simple exercises will help you quickly improve lateral movement as a defender. Here are the top three weight resistance exercises you can do to improve your lateral movement. 1.
What muscles help lateral quickness?
The glutes and hamstrings are essential for maintaining stability during agility and lateral change of direction movements. As such, one of the most important exercises an athlete can perform is the glute-ham raise, which works the glutes and both the knee flexion and hip extension function of the hamstrings.
How can I improve my lateral agility?
Four Exercises to Improve Lateral AgilityLateral Bounds. Plyometric exercises, such as the lateral bound, are most effective immediately following your warm-up. ... BOSU Lateral Shuffle. Quick changes of direction on the BOSU ball will improve your lateral agility. ... Crossover Step Up. ... Dumbbell Lateral Lunge.
How do you train lateral explosiveness?
1:0211:50Lateral Quickness | Become A Better Athlete With These Drills - YouTubeYouTubeStart of suggested clipEnd of suggested clipYou do eight your partner does eight med ball slams. Then these stations a minute so go to the nextMoreYou do eight your partner does eight med ball slams. Then these stations a minute so go to the next station. 30 second flip side push. 30 second trueform run diamond or a job in the treadmill.
Is it possible to improve quickness?
It is important to improve quickness and coordination so that athletes can perform these movements naturally. Although many athletes are inherently explosive from a stand-still, a quick first-step can be developed through proper technique and training.
How do you train lateral?
Bent-over lateral raise Hinge at the hips and bend over until your torso is parallel to the floor, or close to that point, keeping your back straight. Let the dumbbells hang down beneath your chest. Raise the weights out to the sides until your arms are parallel with the ground, then slowly take them back down.
How do you build explosive quickness?
Standard explosive exercises use large muscle movements such as squats, power cleans, weighted or unweighted vertical jumps, heavy ball throws, or even hill sprinting. Smaller muscle exercises like bench presses or push-ups can also be used to build power but will limit the overall results to those muscle groups.
How do I make my lineman more explosive?
0:221:40How To Become More Explosive Off The Line | Defensive Lineman DrillYouTubeStart of suggested clipEnd of suggested clipAnd make sure that you keep a nice big chest don't let the band roll you over stay nice and tall asMoreAnd make sure that you keep a nice big chest don't let the band roll you over stay nice and tall as you bend down to the good morning it's important that you keep your legs semi.
What does lateral quickness do?
lateral quickness is how fast you move with lateral steps, so is something like your speed on defense when you're facing your opponent. Lateral quickness is the speed in which you move laterally (side to side, not forward/backwards).
How to increase leg strength?
Increasing leg strength will allow the muscles to apply more force into the ground. Improving functional strength which implies movement patterns that are used throughout sports, activities, and daily living will require support from the important stabilizer muscles. To improve stabilizer muscles the exercises must involve non-supportive or balance oriented exercises. An example of an exercise that virtually requires no stabilization therefore little nervous system activation is the leg press. The leg pres requires two things; Sit and Press. On the other hand a great functional exercise to increase leg strength that requires a multitude of stabilizer function and therefore tremendous nervous system activation would be a side lunge. Now, not only does the leg press miss the role of functionality and stabilization it doesn’t allow the legs to apply force laterally to increase lateral speed. The side lunge with all its stabilizers and functional resemblance to the lateral shuffle in athletics is a perfect fit to improve lateral speed.
How to keep hips from rising up?
If moving laterally is the goal it is important to minimize any unwanted motions that may take away from lateral speed and quickness. Using the power leg on the proper angle will help keep the hips from rising up on every push off. During the recovery of the power leg after a push off, the knee needs to bend in order to avoid standing tall to push off. Also it is important to avoid a sideways gallop action which will create too much height. When stopping and changing directions the hips need to minimize dropping or dipping. This will slow down the change of direction and also cause a waste of energy. Keep the hips level and move quick as a cat.
How to stop shoulders from moving?
Performing core strengthening will definitely help to keep the shoulders from moving. The number one problem with shoulder swaying is observed during stopping and change of direction. When the proper angle is applied with the feet and legs and the hips are kept level, the upper body must be strong enough to handle the stopping forces or momentum. When an athlete stops quickly going to the right, the shoulder will want to keep moving to the right. The solution to this problem is to slightly lean the shoulders in the opposite direction or the new direction of travel. This will stop the swaying and create greater stopping and change of direction angles.
How does plyometrics work?
Plyometrics, in short, increase the rate at which the nervous system sends a signal to the muscle fibers and gets the muscles to contract faster. There are other forms of explosive training such as Olympic weightlifting which will also increase the rate of muscle firing. Plyometrics can be easy to teach and safe if used in the proper manner according to age and ability. Plyometrics such as squat jumps, side cone jumps, ice skaters, and low box shuffles, can safely and effectively improve the rate at which the muscles fire bringing about the desired movement.
What if Dame was traded to the Clippers in 2019 instead of PG13?
Dame decides that the Blazers have reached their ceiling after they made the WCF in 2019 and followed it up by getting Kent Bazemore for Evan Turner. He submits a trade request and the Blazers are forced to oblige. Meanwhile, Kawhi is looking for a second star to ask the Clippers for.
NBA Cap Space, Luxury tax space and Roster Spots used as of 3PM EST August 3rd 2021
I made a spreadsheet that tracks the cap space, luxury tax space, roster spots, hard cap status, and contracts of every team in the league for this free agency period. I update it as often as possible and included a link to it at the bottom of this post.
Basketball Hall of Fame's Class of 2022
Earlier this year in May, Kobe, Duncan & KG were inducted into the Naismith Memorial Basketball Hall of Fame as part of 2020 Class.
Summer League Standouts: Who Do You Expect to Shine?
Viva Las Vegas!!!! It's that time again!! Maybe your significant other thought they’d get a break from basketball after this year's Olympics. There are no timeouts, babe. All 365 days of the year, we're getting hoops in some capacity.
NBA Finals Introductions Compilation, as narrated by Brent Musberger (1980s)
I made a YouTube compilation of NBA Finals intros throughout the 1980s, and added one from each year. I thought this was a really cool way to get a snapshot from each year in NBA history, and I like the way you can kind of see the evolution of narratives that form.
How many shooters are needed before there's a "floor spacing" problem?
Back when Simmons may have been headed to the Raptors, I was hearing a lot about potential floor spacing issues with both Siakam and Simmons on the floor together. That didn't happen, but then the Raptors drafted Scottie Barnes, who isn't exactly a sniper, and the same questions are coming up.
How to improve lateral movement?
This plyometric exercise is also a footwork and balance drill, but it will help you improve your lateral movement capabilities. Beginning on one foot, jump sideways to the opposite side (if on your right foot, jump to the left), and land on the opposite leg. Jump with as much power as you can. Repeat this movement side to side as explosively as possible.
How to do lateral sled drags?
3. Lateral Sled Drags: Using a weight sled ( Prowler or other type), attach a harness, TRX or other form of handle to pull the sled. Don’t load the sled too heavily, but don’t make it too easy to pull either. Pull the sled using lateral movement for about 90 feet. Start by dragging the sled at a walking pace and increase it to a lateral sprint. Perform 3-4 sets with one-minute rest between.
How to do side lunges?
Side Lunges: Holding either a dumbbell or a kettlebell against your chest (like a Goblet Squat), take a big step out to the side, push your hips out in the same direction, sink into a squat position with the other leg still straight, and explosively push back up to your starting position.
What happens if a basketball defender is slow?
This applies to all sports, and basketball is no exception. A defender who is slow laterally will be easily juked and left looking silly on the court. And let’s face it, nobody wants to look silly.
How to improve reaction time in basketball?
This may be one of the best exercises to help basketball players develop lateral quickness and improve their reaction time. In a 5-yard space, stand facing your teammate. One of you is the lead, the other is the shadow. Within the 5 yards, the lead moves laterally, changing direction as he or she feels like it, while the shadow tries to mirror every move.
What is the last piece of the puzzle when improving lateral movement?
The last piece of the puzzle when improving lateral movement is to work on your explosiveness and footwork. What good does it do to mobilize and gain movement strength if you lack explosiveness or are tripping over your own feet? These simple drills will have you moving smoothly and quickly in no time.
How to do a shuffle cone drill?
When you reach it, shuffle back to the first cone. Begin this drill slowly, focusing on keeping your hips low and square and moving your feet smoothly.