How to Play Basketball: Coordination & Condition

[Music Playing] The following drills are for foot quickness. First drill is a quick step drill. A young athlete will step up with the right, come down step up with the left and he will go as quickly as he can. Normally, we want him to try to do 30 seconds for quickness, 60 seconds for endurance or a minimum of 25 repetitions. [Music Playing] Exercise number two for foot quickness is a quick feet drill which the athlete is running in place. They are going as hard as they can. You are going to go for 30 seconds to develop quickness and a 60-second period if you want to develop endurance. [Music Playing] Exercise number three is a quick feet side step drill. Coach Jurasy is going to point his players into one direction. They are trying to coordinate their hands, their feet and their movements as quickly as they can. [Music Playing] Exercise number four is the side step drill. Young athletes are going to explode far out as they can after they warm up. Work on their coordination, develop their lateral movement, they move on the balls of their feet. [Music Playing] Exercise number five is the lateral slide. Devon is moving from the white line to the black line. He is working on defensive lateral slides or just footwork for any sport that he might play. We like to work in short spaces to develop quick footwork as oppose to him standing up and bobbing up and down. He has a good body balance. [Music Playing] Exercise number six is the leg lateral drill. Young athlete will put their hands on the line and then they will try to move there legs back and forth as quickly as possible. All these exercises are done for a specific time period or a specific number of repetitions. [Music Playing] Exercise number seven is a line jump drill. Danica is jumping as quickly as she can back and forth across the line. What you want to do is to time how many times they jump back and forth in 30-second period or a 60-second period and you can try to beat their record each day. Exercise number eight is the high step drill. The athlete will run in place, kick their knees up toward there chest. Do as many repetitions as they can in 30 or 60-second time period or do a specific number of repetitions in a row. [Music Playing] Exercise number nine is a skip step drill. We are working on jumping, legs strength and coordination. Stacy will go on from one side to the other side of the court and come back in the other direction. This is more of a coordination drill so we are not trying to get in a specific number of repetitions. We are trying to develop her motors skills instead. [Music Playing] Exercise number ten is running backwards drill. This is to develop legs strength and your hamstrings or the back part of your legs. These are the least developed muscles in your body because they are the least used. It also develops your endurance and your conditioning. Make sure the athlete leans forward as he runs backwards so that they do not fall and trip. [Music Playing]