How to Be Quicker in Basketball - Four Cone Drill

By [http://ezinearticles.com/?expert=Dick_Blanchard]Dick Blanchard
In basketball, there are a lot of things that you, as a player can't control. You can't control your genetics, which determine your height and size, which ultimately can determine which postion you will play. Fortunately, some key elements of your game can be controlled by you through basketball speed and quickness drills.
All superstar basketball players have something in common, and that is the ability to move efficiently throughout the given space on the court. Vertical leap is important, but having speed, agility, and quickness is essential to excel in basketball.
Although I would highly recommend committing to a legitimate basketball conditioning program (see below), the following drill, the four-cone drill,  will help improve footwork, explosiveness, and agility.
Four-Cone Drill:

The four-cone drill is a highly specialized, yet very simple drill that helps players learn to explode quickly, then change direction on a dime. To start, grab four cones (or shoes, bags, etc..) and place them in a ten foot by ten foot square. Next, set a timer for one minute and prepare to begin.
In this drill, you will set up a pattern that you will run, touching all four cones, and sprint this pattern at full speed for one minute sets. For example, you may start by sprinting to the cone directly in front of you, then shuffle to the diagonal cone, then sprint to the next cone straight ahead, then shuffle back to the start. There are tons of variations to this drill, but remember to include straight sprints, shuffling, and backpeddling into this exercise, as these are all motions in an actual basketball game.
As a coach, I usually have my players do each pattern three times, with a three minute rest in between sets. I generally switch the pattern four times to include every motion in the game of basketball. One minute intervals may not seem like a long time from a spectators view, but I can assure you that your legs will be dead by the end of this.
Throughout the entirety of this drill, it is important to focus on the fundamentals that this exercise focuses on. As you approach each cone, consider how you will slow down, turn, and explode away in the most efficient way possible. Your legs will be extremely heavy, but keep in mind the importance of good footwork and fundamentals.
Like I said above, a basketball conditioning program is highly recommended, but for those who don't have the means to enroll in one, this four-cone drill is a great start. After a few weeks of doing this (maybe 2-3 times a week), you, your coach, and most importantly, your competition, will all notice a change in your athleticism.
Footwork, speed, quickness, and vertical leap all contribute to the athleticism of a basketball player. If you're an aspiring baller at any level, I'd recommend that you check out my other article where I talk about the program that I prescribe to all of my players. Follow this link to learn [http://www.squidoo.com/how-to-be-quicker-in-basketball]how to be quicker in basketball
Article Source: [http://EzineArticles.com/?How-to-Be-Quicker-in-Basketball---Four-Cone-Drill&id=6679109] How to Be Quicker in Basketball - Four Cone Drill