Navigating defensive traffic, communicating with teammates, and attaining an open position in order to receive the pass are all critical parts to become a great basketball player. And in order to accomplish these tasks effectively, basketball players need to develop great coordination and agility. This starts with fast footwork, and includes a high level of strength and coordination in hip flexors, glutes, and core. This drill, the Dynamic shooter drill will help you improve in all of these areas. This drill also helps players gain control over the sudden stops and direction changes that often lead to knee injuries on the basketball court. The more players practice the take off and landing surrounding the shooting process, the more control you will have over their knee rotation and the better are chances you will prevent knee injuries.
Setting it up
For this drill you will need a Ladder, Cones, Kinetic Bands and of course a ball and a net. Place the ladder on the ground perpendicular to the backboard just outside the lane. Place a cone about eight yards away beside the ladder. Strap the Kinetic Bands around your legs, warm up and you can begin with the drill.
This exercise consist of more pieces. Running down the ladder, retrieve the rebound pass and finally the shot. As you go down the ladder you can choose a variety of step sequences. You or your coach can feel free to choose any sequence you want. When you run through the ladder you will recive a rebound pass from your coach. The ball should be passed high so that you must jump as high as you can. Pass the ball back and run towards the cone recive the ball again and shoot.
This drill should be executed 8-10 times with the Kinetic Bands on and then two more times without the bands on. Without the bands on you should focus on maintaining control over your entire body, because it will feel a lot lighter.
This drill does not only improve agility in the lane and shooting accuracy, it also helps you build endurance in the legs and hip flexors as you work against the resistance of the Kbands. Strength and conditioning the hips, legs and core are essential to strong offensive and defensive game. And as you generate power and endurance in this area, you will feel lighter on your feet and more in control during passing and shooting maneuvers. This drill also generates control over the vertical jump and the landing.
Watch the video, that will help you with your training sessions!
Kinetic BANDSare a great training tool used to help you improve your speed, muscular strength, reaction time, acceleration, coordination, jumping and sport specific quickness by optimaly activating your muscles. With Kinetic Bands your feet and legs will become faster.