Back to: ATH 1000: Acceleration & Deceleration I
The ability to start and stop quickly is partially athletic. However, a player’s athletic ability is only part of the equation. Every player can improve their ability to stop quickly and efficiently in any situation as well their ability to explode from a stopped position through practice and technique. These two skills are critical on both offense and defense. You might be in an isolation situation on the wing. Maybe you have to closeout and guard a great player. You might have to pull up off of a ball screen or in transition. No matter what, you should never underestimate the importance of being able to start and stop quickly and efficiently.
This workout will begin to teach you how to stop.
Video
Details
Jump Rope 50 jumps in 30 seconds
Turn the rope quickly. Take small hops.
Ball Smacks (1 pound RH x 7 reps)
Smack the ball as hard as you can. Wake up your hands.
Jump Rope 50 jumps in 30 seconds
Turn the rope quickly. Take small hops.
Pound Snatch L (LH x 7 reps)
Pound the ball as hard as you can into the ground from a standing position with the ball at your shoulder. Catch the ball as quickly as you can as it comes off the ground.
Pound Snatch R (RH x 7 reps)
Pound the ball as hard as you can into the ground from a standing position with the ball at your shoulder. Catch the ball as quickly as you can as it comes off the ground.
Walk into foot fire (LR x 4 reps)
Focus on how you stop your feet.
Boom 1-2 no ball LR (1 pound RH x 4 reps)
Stop your feet as fast as possible.
Jog Into Foot Fire (LR x 4 reps)
Make sure you stop properly
Boom 1,2 Snatch LR (RH x 4 reps)
Dribble the ball as hard as possible and get your feet down as quick as possible.
Walk into foot fire (RL x 4 reps)
Focus on how you stop your feet.
Boom 1,2 no ball RL (LH x 4 reps)
Stop your feet as quickly as possible.
Jog Into Foot Fire (RL x 4 reps)
Make sure you stop properly
Boom 1-2 snatch RL (LH x 4 reps)
Feet stop at the same time as the ball hits your hands.
Walk into hop 4 reps
As you walk, make a small hop by jumping off of one foot and landing on both feet at the same time.
Walk Boom 1-2 no ball (RH x 4 reps)
Pretend you're dribbling and when you're ready, pound the ball into the ground and then come to a quick 1-2 stop.
Jog into hop 4 reps
Similar to walking, jog and then take a small hop by jumping off of one foot and landing on two feet.
Walk Boom 1-2 snatch (RH x 4 reps)
Focus on a quick stop while the ball hits your hands as quickly as possible.
Walk into hop 4
As you walk, make a small hop by jumping off of one foot and landing on both feet at the same time.
Walk Boom 1-2 no ball (LH x 4 reps)
Pretend you're dribbling and when you're ready, pound the ball into the ground and then come to a quick 1-2 stop.
Jog into hop 4 reps
Similar to walking, jog and then take a small hop by jumping off of one foot and landing on two feet.
Walk Boom 1-2 snatch (LH x 4 reps)
Focus on a quick stop while the ball hits your hands as quickly as possible.
Sprint and stop 28 ft (28 ft. 3 reps)
Sprint as fast as you can and then come to a stop on the line with a quick 1-2.
Walk Boom 1-2 no ball (RH x 4 reps)
Pretend you're dribbling and when you're ready, pound the ball into the ground and then come to a quick 1-2 stop.
Sprint and stop FT (15 ft. 3 reps)
Sprint as fast as you can and come to a stop on the line as quickly as possible.
Walk Boom 1-2 no ball (LH x 4 reps)
Pretend you're dribbling and when you're ready, pound the ball into the ground and then come to a quick 1-2 stop.