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PostPosted: 16 Aug 2010, 09:56 

Posts: 1
I am wondering what training program would you recommend for speed and quickness for point guards? Thanks.

PostPosted: 16 Aug 2010, 09:59 
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Posts: 337
Location: Winter Garden, FL (Orlando suburb)
Hi JC,

There are multiple things you want to consider when creating a training program for speed and quickness.

1. How are your movement mechanics? Whether it’s jumping, running forwards, running backwards, and moving laterally, you need to have good mechanics. This should be your first priority. If you continually work on our speed and quickness with terrible mechanics, you’re building on a bad foundation. It’s like building the foundation for the Eiffel Tower with toothpicks.

If you don’t have good mechanics,
- You will get fatigued quicker which means you won’t be as quick at the end of the game.
- Increase your chance of injury.
- Move slower because you’re not producing as much power as you would be if you were moving efficiently.

2. When does you season begin?

I like to break up the training cycle with different emphasis, because it’s impossible to try to get better at everything at the same time. There isn’t enough time in the day and you could overtrain.

For example, at the beginning of the offseason, I like to focus on jumping. So from April to August, I might work on lateral and linear drills once every week to two weeks.

As the preseason and season draws near, I like to transition to more lateral and linear quickness drills. If your season starts in the beginning of November, I would start to focus on more lateral and linear drills now or in the beginning of September. I will start to do this 2 to 3 times a week.

3. Are you going to incorporate a strength program with your speed and quickness drills? In order to move quickly or fast in a direction, you need to be able to generate force. You can do this by improving your strength. It’s best to do your speed and quickness drills before the strength training session.

4. How active are you? Are you playing other sports? How often are you playing bball? Are you playing on a team currently? All of these play a factor in to how much you should train as well.

5. How many times a week can you work out and how much time do you have available?

Somebody who can work out 4 times a week is going to have a different organization than somebody who can only work out 1 time per week.

Also, how much time do you have available for each session? 30 minutes? 90 minutes? If you have 60 minutes available, I might spend 15 to 20 minutes on speed and quickness. If you only have 30 minutes available, I might spend 5 to 10 minutes.

6. How long have you trained? If you are 15 years old and little training background in regards to speed and quickness, your workouts could be completely different than somebody who is 24 years old and has been training for 10 years.

By the way JC, where are you from? I knew a JC Ditch when I lived in Anamosa, IA.

Joe Haefner

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