Agility drills and exercises are often practiced by athletes to improve their skills in their respective sports like basketball. Agility drills help in improving their speed, time and precision. There are different kinds of drills which can improve a person’s agility, like ladder runs, lateral sprints and rope skipping.
Unlike other drills, agility drills are not meant to be demanding physically. They are often performed in precise manner. In basketball, the drills can help in improving their speed while on the court and passing the ball.
Girls are no different from boys, when it comes to sports. There is a need to practice different agility exercises to improve their game and nimbleness. Basketball requires a player to jump quickly for a rebound or a shot, receive and throw passes, and also cut somebody off with a defense. It is a game that requires a fast and responsive player.
Here are the common agility drills for girl basketball athletes.
In this drill, a ladder is placed on the floor and athletes are asked to run over it. Both of the feet should land on each rung. The player should not step on the ladder. This kind of drill increases the precision in their movements.
-Running and slide drills
Basketball involves movement and footwork there are different exercises which can improve that. Agility drills and exercises also include running on stadium stairs. You can also perform defensive slide drills to improve slide movement when driving to the basket or performing defense. Sprinting exercises should show acceleration. Players should start with slow speed and then increase their speed upon reaching a certain mark.
Have four markers in one straight line with more than couple of yards apart. On each marker’s left side, place another marker with the same distance. Have the player sprint to marker 1 and then shuffle to the left with their left foot leading. Ask them to shuffle back with the right foot leading, then move to marker 2 before doing it again.
This can be done at home or in the gym. With rope skipping, players should learn on jumping on both feet, and then switching jumping on the right and then the left foot. To benefit from this exercise, it is important to jump on different speeds. Start jumping on the speed where they won’t be able to touch the rope. In agility exercises, precision or accuracy is more important to speed. So practice jumping without touching or stepping on the rope, before moving on to a faster pace.
Another kind of agility drill is by jumping lines. Jump over the line as fast as you can without touching the line. With line jumping, you should never let your heel touch the ground. This should be performed while on tips toes.
The most important thing a bout agility drills and exercises is that they are performed repeatedly. It is important to be consistent in the exercises or the drills to improve your game. Becoming a better player requires time and effort.
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