BASKETBALL, Movement 2 Line Drills, By: Tony Reynolds, MS, CSCS, YCS II

Important Notice
Tony Reynolds, Progressive Sporting Systems Inc, and their associates
and affiliates are not affiliated with Anabolic Steroids in anyway and
do not promote or encourage the use of these drugs. His articles within this section of our site are published to offer a broad range of fitness and nutritional knowledge that will help you to achieve your health and fitness goals without the use of Anabolic Steroids.

                Line drills can be an excellent way to increase foot speed (neural acceleration). These drills are designed to be performed in short burst of maximal speed. The athlete should consciously try to move the feet as fast as possible.

                If you read linear and lateral 101, you should have a basic understanding of movement mechanics.  The same mechanics should be applied to these drills for optimal carry over to occur. The following teaching cues can be used for these drills:

·          Use a good athletic stance (described in lateral 101).

·          Stay light on your feet.

·          Do not stab the ground with your toes; pop the ground with a slap type foot motion.

·          Do not slide the foot. If you hear a squeak you are sliding the foot, work for more of a popping action.

·          Minimize ground contact time.

·          Stay relaxed.

·          Concentrate on your breathing (don’t hold your breath).

2 FT UP AND BACK

Move both feet front to back across the line.

UP UP BACK BACK

Step the left foot (1) across the line followed by the right foot (2) Repeat the process on the way back (3 and 4). Repeat for the entire duration. Perform leading with the other foot.

SCISSORS

Start with your left foot behind the line and your right foot in front of the line. Switch both feet at the same time so the left foot is in front of the line and the right is behind. Repeat for time.

2 FOOT SIDE TO SIDE

Move both feet side to side across the line.

LT (or RT) FT STATIONARY RF SIDE TO SIDE

Left foot bounces in place while the right foot moves side to side across the line. Repeat on the opposite side.

SCISSORS WITH ROTATE COD

Perform the scissors drill as described above. On command perform a 90 degree twist. Perform a lateral scissors drill where your legs cross side to side. On command turn 90 degrees and perform the scissors drill as described above. Continue for desired time.