文档介绍：MEN’S AND WOMEN’S BASKETBALL SPEED AND AGILITY
Off court Speed and Agility Work:
Box Agility Drills: cone set up 5 yards apart, read and follow description
Drill 1 : (1-2-3-4) Sprint around cones, make hard cuts
Drill 2: 1-2 Sprint, 2-3 Back Peddle, 3-4 Sprint
Drill 3: 1-2 Def Slide RT, 2-3 Sprint, 3-4 Def Slide LT
Drill 4: 1-2 Sprint, 2-4 Sprint, 4-3 Sprint
Drill 5: 1-2 Def Slide RT - 2-3 Sprint, 3-1 Def Slide LT
Drill 6: 1-4 Sprint, 4-2 Cariouqe, 2-3 Sprint
Drill 7: 1-3 Sprint, 3-4 Sprint, 4-2 Back peddle, 2-1 Def Slide Lt
Drill 8: 1-2 Sprint, 2-1 Back peddle, 1-3 Sprint, 3-4 Def Slide Rt
Notes: Train each drill at top speeds working balance and body control on each cut. Emphasize pushing off outside leg when changing direction and dropping hip level. To make plex put hand down when cutting out of sprints.
Do 2-3 sets choosing any 4 of the 8 drills. Drills work from basic plex
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MEN’S AND WOMEN’S BASKETBALL SPEED AND AGILITY
Off court Speed and Agility Work:
T-Drill – Cones set up 5yrds apart
Sprint 1-2, Defensive Slide 2-3, Defensive Slide 3-4, Defensive Slide 4-2, Back Peddle 2-1
Closeout 1-2 , Defensive Slide 2-3, Sprint 3-4, Back Peddle 4-2, Defensive Slide 2-1
Defensive Slide 1-3, Closeout 3-4, Defensive Slide 4-1
Sprint 1-2, Defensive Slide 2-3, Sprint 3-1, Closeout 1-4, Back Peddle 4-2, Defensive Slide 2-1
Super T-Drill – See Cone Set up
Sprint 1-5, Jo