Chip Sigmon has been the athletic trainer of the Charlotte Hornets (NBA), the Charlotte Sting (WNBA), and the Appalachian State University. He also coached Michael Jordan as assistant athletic trainer at North Carolina University. Now he is athletic trainer at the Carolina Sports Performance Center in Charlotte. He was cowriter of the book called "NBA Power Conditioning", and he also wrote the recent book called "52 week Basketball Training", both published by Human Kinetics.
JUMP ROPE ROUTINE
This jump rope routine is based on a square with four quadrants numbered as shown.
Perform each of the following drills in the order shown. If you struggle to finish all 10 drills in one session, work up week by week until you can successfully complete all of them (figure 1).
- Regular jumping x 50.
- Jumping side to side with both feet, 4 to 3 and back x 50.
- Up and back, 4 to 1 and back x 50.
- Boxer shuffle, 2 on right foot, 2 on left foot x 50.
- Up and back on one foot, 4 to 1 and back x 25 each foot.
- Side to side on one foot, 4 to 3 x 25 each foot.
- Triangle (1, 2, 4) alternate and switch (2, 1, 3) x 25.
- Four square jumping using both feet, then switch to just one, 1, 2, 3, 4 x 10 rounds.
- Double jump with bounce, rope under foot twice x 50.
- Bonus jump. Do as many regular jumps as you can in 30 seconds (110 times is the number to beat).
HOME BASE DRILL
Stand in the middle of the lane in a defensive position. Note the numbered positions on the figure of the court. You can put blocks on the court with these numbers. On a coach's command, run in place.
The coach then calls out a number for you to move to. Move to that numbered position as fast as possible and then return to home base, at which point the coach calls out numbers 2 or 3, sprint to those positions; then power slide shuffle back to home base.
When the coach calls out positions 1 or 4, power slide shuffle there and back.
The drill should last 25 to 30 seconds, and you should touch with your foot as many numbered blocks as possible (figure 2).
Some of the best foot quickness drills begin with dot drills and line drills.
No equipment is needed except some athletic tape to make dots (figure 3).
This drill consists of five segments, each of which is done down and back three times. The goal is to complete all five segments in 30 seconds or less.
- Down and back. Start with feet split, one foot on dot 1 and one on dot 2. Jump to dot 3 with both feet, then to dots 4 and 5 with feet split. Repeat the steps jumping backward.
- Single-leg hop using the right foot. Form a figure eight down and back.
- Single-leg hop using the left foot. Form a figure eight.
- Turn around. This is the same as "down and back", except that you turn your body around to go in the other direction.
Hop on your left leg to form a triangle in a counterclockwise direction for 10 seconds; then switch legs and perform the same movement for 10 seconds (2-3-1-2).
Go back to the left leg and form a triangle in a clockwise direction for 10 seconds. Repeat with the right leg (1-3-2-1). Count how many times around the triangle pattern you can go in 10 seconds with each leg.
Form a Z pattern (4-5-3-1-2) using one leg. See how fast you can get from the top of the Z to the botttom with each leg. You may also form a Z with both feet together.
Form an M pattern (4-5-3-2-1) using one leg. See how fast you can form the pattern with each leg. Again, you may use both feet, keeping them close together, side by side.
Find a straight line anywhere on the floor from one to two feet in length (or make using athletic tape). When performing line drills, make sure your feet with little sound coming from the contacts on the ground. Each drill should last anywhere from 10 to 15 seconds.
- Front jump. Face the line and jump over and back with feet together.
- Side jump. Jump over the line sideways with feet together.
- Side step 1-2. With the line beside you, step over with one foot, then the other, and step back over the same way.
- Front step 1-2. With the line in front of you, step over with one foot, then the other, and back over the same way.
- Side hop. With the line beside you, hop over with one leg, then the other. The trall comes over the line but does not touch the ground. As soon as the trall leg goes over the line, hop back across to the other side of the line and repeat the side hops, being as light on your feet as possible.
- Single-leg hop. Jump over the line sideways and back on a single leg.
- Switch hop. Start with the line in front of you, with your roght foot on one side and your left foot on the other. Jump and switch foot positions as quickly as possible, moving your feet backward and forward.
- Side switch hop. Start with your feet straddling the line. Hop quickly with your right foot going over to the other sideof the line at the same time as your left foot goes over to where your right foot was. Start with your roght foot moving in front of your left. After 15 seconds do the same drill with your left moving over your right.
LANE AGILITY BOX DRILL
Set up for cones, one on each corner of the free-throw lane as shown in the figure 4. If using a high-school court in wich the lane is 12 feet across, move each cone out 2 feet so that they form a lane 16 feet across (this is the size on which the times below are based). Start beside one cone in a two-point stance. Sprint to the baseline cone; then the power slide shuffle facing away from the court to and past the second baseline cone.
When past the second baseline cone, backpedal to and past the elbow cone, then power slide shuffle across and past the starting cone.
When you pass the starting cone, reverse the process by power slide shuffling across the free throw line, sprinting to the baseline cone, and power slide shuffling across the baseline.
When you're past the baseline cone, backpedal to and past the start/ finish cone and compare your time to the table.
Perform three to four sets with 45 seconds rest between each.
QUICK FEET BOX STEP DRILL
Find a stable box that is 12 to 15 inches high. Start with one foot on the box and one foot on the floor, with your toes pointed straight ahead and your upper body in an erect neutral position. On command, move the foot that is on the box to the floor and the foot on the floor to the box. Keep switching foot positions for 15 to 30 seconds. Move as quickly as possible with your feet while still staying under control (meaning that no extra upper body motion occurs except arm and shoulder movement as you were running).
LANE SLIDE DRILL
Start directly at the bottom of the free throw circle facing the baseline.
On command, power slide shuffle in either direction, touching the line with your foot; then shuffle across the lane to the opposite line. Continue shuffling back and forth 30 seconds.
See how many times you can cross and touch each line without crossing your feet. Your goal should be 25 or more line touches in 30 seconds (figure 5).
HALF-COURT LAYUP AGILITY DRILL
Start at the midcourt corner. Run in and receive a pass at the three-point line; then come in for a jump shot at the elbow or a layup. After the shot or layup, power slide shuffle across to the other side of the court facing the baseline. When you are at the corner of the baseline/ sideline, backpedal on your toes to the hash mark. Turn quickly and sprint to the midcourt corner; then turn and run to the nearest elbow while receiving a pass at the three-point line. Repeat the drill to the other side of the court. Performing this drill to one side of the court and then the other counts as one repetition. Work up to two to three sets of five reps while shooting 10 free throws between sets (figure 6).
STAR AGILITY DRILL
Use nine cones or athletic tape to make a star as shown in the figure 7.
The tip of each point of the star should be 15 yards from the middle. Start in a defensive position and power slide shuffle to the middle cone; then sprint to each cone or marker and shuffle back to the middle.
Try different combination runs and shuffles and even backward runs.l See how many outside cones you can touch in a 30- to 45- second time period.
TRIANGLE SIDE DRILL
Set up three cones (or use athletic tape) to form a triangle that is equal on all sides.
Place one cone or tape marking three feet beyond the free throw line. Place the other cones or tape two to three feet to the outside of the lane. Starting at the cone above the free throw line and facing midcourt, power slide shuffle to either of the midpost markers or cones.
Continue across the lane to the other marker or cone, then back to the top marker or cone. See how many cones you can get to in a 30-second time period (figure 8).
T SLIDE DRILL
Set up four cones 10 yards apart in a T formation. Start by sprinting to the middle of the T; then slide shuffle to the cone on the right, turn, and sprint to the one on the far left.
Continue by slide shuffling to the middle of the T (while facing the start/ finish cone); then sprint past the start/ finish cone. Be creative by trying different combinations of runs and shuffles (figure 9).
REVERSE 7 DRILL
Set up three cones or pieces tape 12 to 15 yards apart to make the shape of a 7 (see diagram). This is very similar to the triangle drill, excepet that in this drill you are only doing two-thirds of the triangle. Start by sprinting to cone 2, then backpedaling to cone 3. As soon as you pass the third cone, accelerate and sprint back to cone 2. When passing cone 2, assume a low position and power slide shuffle to the start/ finish cone. Once again, try different combinations of sprints and shuffles; you can even add two to five vertical jumps when you reach each cone (figure 10).
PATTERN RUN I DRILL
Starting at the baseline, sprint to the top of the key at the other end of the court, where you receive a pass from your partner or coach. At the elbow, shoot a jumper or go in for a layup. After your shot, do five quick backboard taps, backpedal on your toes to half court, and perform five deep power jumps. After your jumps, slide shuffle back to the baseline. Goal time to complete the drill should be three sets, each under 45 seconds. Shoot 10 free throws between sets (figure 11).
PATTERN RUN II DRILL
Pattern runs may also be performed using commands from a coach or partner. Your coach starts you by shouting "sprint", and at any time may again shout or point to the direction of your slide shuffle or backward run or have you sprint forward again to finish the drill.
The drill should last between 30 and 45 seconds (figure 12).
This article is taken from the book "52-week basketball training", published by Human Kinetics, 2004.