To play basketball at a high level you will need great ball control to driblle past defenders. Completing the necessary crossovers and footwork required to take the ball all the way into the scoring zone can be challenging, especially during the fourth quarter of a game, when fatique comes in and you feel tired. The Breakaway driblle drill will help you improve the agility and coordination that is required to take the ball all the way to the net past all defenders. And with the Kbands on your legs the added resistance will help develop the conditioning and endurance in the core and hip flexors that can help you stay low and fast all the way through the challenges of the last quarter.
Setting it up
For this drill you will need Cones, Kinetic Bands and a ball. Place four cones in a zig zag formation Five to six yard appart from each other. And keep in mind, sharper the turns, the more the drill will work to the benefit of advanced players. Beginners can gain the same advantage with shorter spacing between the cones. Strap the Kinetic Bands on your legs, warm up and start with the drill.
Start the drill by weaving through the zig zag placed cones and preforming crossovers at each direction change. Move the ball seamlessly from the left hand to the right and back again, always being dribbled by the hand on the inside of the cone formation. During this your stance should stay wide and your center of the gravity low. This position helps you maintain balance and agility without compromising explosivity and speed. You must be careful when navigating sprints and direction changes, keep the chest and center of gravity low and the eyes up and focused on the direction of motion. Once you go through the cones pass the ball, break away and sprint toward the net. When you step in scoring range you will recive the ball from your partner/coach and deliver it into the net with a lay-up shot. Repeat 4-6 reps with the Kinetic Bands on. When you have done those reps unstrap the bands and do the same drill 4-6 times without the bands. During this phase of the drill, the legs and body will feel lighter and faster, and players should take advantage of this temporary sensation to work on explosive starts, fast direction changes, and quick feet.
Watch the video, that will help you with your training sessions!