Speed 101
The most important pieces of working on Speed:
Go as FAST as you can (otherwise you’re not working on speed)
Only start your next rep when you are rested (otherwise you are working on conditioning)
A rep should NEVER be longer than 8 seconds (otherwise you are working on lactic-acid build-up)
Work on speed as the first thing in your first workout of the day (otherwise, you can’t go at your max speed).
If you feel that you are starting to slow down on your reps, END your speed workout. A speed workout should last, at most, 12 minutes.
Guidelines for Rest Period when Speed Training
7 Primary Movements To Train For Basketball
Jumping
Linear Acceleration (First Step)
Deceleration (Stopping)
Lateral Shuffle
Hip Turn
Lateral Run (full-court defense)
Backpedal (fast break defense)
Maximum Velocity (not used on court)
Take a look at our Speed Workouts and Exercises.
You can read at length about the Proposal for a New Practice Paradigm to work on speed.