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2 Advanced Drills for First Step
Speed and Quickness

Charles Stephenson who is the head strength and conditioning coach at NC State takes you through a couple of great drills to improve your first step speed and quickness.

Partner Lean & Go

This is a great exercise to improve first step quickness, explosiveness, acceleration, & speed. The resistance of the band is an advanced exercise that should not be used until the player can properly do the exercise without resistance.

Coaching Cues:

3 Quick Steps - this reminds the player to drive into the ground and move their feet quickly.

Straight & Stay Tall - you want to keep a straight line from your ankles through your hips and through your shoulders and ears.

Resisted Sprints

You will improve your first speed, explosiveness, and quickness with these resisted sprints. Resisted sprints will help improve the leg drive & force production needed to explode by the defender on the first, second, & third steps. It will also help you improve your running mechanics.

Coaching Cues:

Drive or Dig - this reminds the player to drive into the ground and move their feet quickly.

Pump Your Arms - pump your arms to get your legs going.

Related Articles & Products

How To Develop An Explosive First Step - How Having a "Long" First Step Can SLOW You Down!

Alan Stein Basketball Training DVD - 130 "Pro Power" Speed, Quickness and Reaction Drills

What do you think? Let us know by leaving your comments, suggestions, and questions...

jssocials alternate:


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tom fitchie says:
6/2/2011 at 3:56:51 PM

Hello, Please tell me name of the resistant bands, were to buy,

with kind regards,


Dave says:
6/2/2011 at 4:47:39 PM

Where can we purchase these bands and how much are they?


Aaron V says:
6/2/2011 at 10:31:26 PM

Hello, Please tell me name of the resistant bands, were to buy,

with kind regards,

Aaron V


Eric Villalobos says:
6/3/2011 at 1:47:52 AM

can you buy any type of resistant bands or do you need to by a certian type.


ronny says:
6/3/2011 at 3:38:43 AM

name of bands please?
gr belgium


Joe Haefner says:
6/3/2011 at 8:31:12 AM

Here are some resistance bands:

You could also try going to your local sporting goods store to see if they have any.


tanya says:
6/3/2011 at 3:49:02 PM

great looking exercise, but not everyone has the equipment. I can image doing the first exercise without the bands and will try it in pracitce.


rubin says:
6/22/2011 at 2:48:49 AM

seem very interesting .want to know where to buy .Am a senior coach in mauritius .want to have more information on new equipment


tegene says:
11/4/2011 at 2:22:43 AM

it seems interesting but difficult to find the spring band. i dont think it easy to find it in our market.i am living too far from us.Ethiopia,east africa.


Jean Muhammad says:
2/26/2013 at 11:50:27 AM

Any easy ways to modify the drill for kids to do this at home/gym with a partner?


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