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.