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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 & GoThis 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.
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 SprintsYou 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.
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 & ProductsHow 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
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