When you approach the net and get ready to do a lay-up shot, you will only be focused on the net. But in order fort he shot to be succesfull, the body also needs to prepare, and this will take place as you plant your feet and get ready to fire the hip flexors and core for a powerful vertical jump.
As most athletes learn through repeated basketball practice drills, the vertical jump starts in the core, in the muscles that surround the center of gravity. As these muscles activate, the power of the jump moves down through the legs and toward the floor. As the athlete reaches up for the net and the backboard, the success of the shot will depend on strength and explosivity as well as accuracy.
The Drop Step Power Dribble drill will help you improve these two skills, by building power and shooting accuracy.
Setting it up
For this drill you will need Cones, a net, a ball and the Reactive stretch cord. Place one cone 2-3 yards to the right away from the net under a 45 degree angle. Another cone is placed the same way, only that this one is on the left side. The partner executing the layups can begin the drill by strapping the Reactive Stretch Cord band around the waist and tightening it so it stays snug and in position. If the belt moves and doesn't stay in place, the exercise won't have as much value. Once the belt is snug, the Reactive Stretch Cord can be clipped to the D-ring, and the anchoring partner can find a grip on the cord a few inches from the connection point.
The partner can not be passive in these exercise, he needs to stay in motion and work hard to keep up with the athlete.
You should have the freedom to make the layup using natural movements, but enough resistance should be applied to keep the muscles firing in the core and hip flexor area.
As the player executes a vertical jump, the resistance level should be strong enough to demand extra explosivity, but not strong enough to disrupt the body's center of gravity. The vertical jump should be straight during each rep.
This drill emphasizes speed and expolsivity, not endurance. So each set should stay short and intense. Each set should involve as many layup shots as the athlete can complete within a period of about ten to fifteen seconds, and after that you should rest for 60-90 seconds. Partners should pay close attention to the range of motion involved in each rep; of the athlete isn't able to complete the full vertical jump, the resistance level is too high, and partners should allow a little more slack in the cord.
You should do 4-6 sets of this drill with the Reactive stretch cord on. After these resisted sets take the cord of and do two more unresisted sets.
Watch the video, that will help you with your training sessions!