7 Speed & Agility Drills to Transform Your Defense & Reaction Time

Today we’re giving you 7 speed and agility drills that will help you transform your defense and ability to react quickly — so that you can become a better lock down defender!!

This is a great workout because it enhances your basketball cardio, it’s high intensity, and it prepares your body to move in all directions.

Not only that, it’s going to separate you from any other athlete that’s only going to the gym working on the offensive aspect of the game.

Now I’ve trained over a thousand athletes and competed at the collegiate level myself — and one thing I discovered…

If you want to win, you have to play defense!!

Before we start, the only thing you’ll need for this workout is a basketball and some lines.  If you don’t have lines, use some painters tape to create your own lines.  

Here are 7 speed and agility drills to improve your defense…

Drill 1 – Foot Fires

Drill 2 – Lanes slides with active hands

Drill 3 – 1 foot side hops – forward and backward

Drill 4 – Close outs with floor slap

Drill 5 – Quick feet around the ball

Drill 6 –  Hip turns

Drill 7 – 4 square quick feet

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