3 Basketball Drills to Stop on a Dime Faster
It’s not about how fast you can start but how fast you can STOP. When it comes to creating space and changing directions, you need to be able to decelerate quickly and efficiently to burst out of that position to gain a step on the defender. These 3 basketball drills will help you stop on a dime faster.
They are simple enough that you only need a pair of dumbbells, preferably on the lighter end. You don’t need to go as heavy because these are explosive movements.
Check out the video below.
Here are the 3 Basketball Drills to Stop on a Dime Faster
1. Dumbbell Split Drop Lunge
This movement works on fast eccentrics and strength to lunge from that split drop. You can start with bodyweight to master the movement then progressively add load.
How to Perform:
- Start Tall
- Drop into a split position
- Quickly lunge forward
- and lunge back.
2. Dumbbell Lateral Lunge Rebound
This movement will help build lateral strength and power.
How to Perform:
- Start Tall
- Lunge to the side
- Punch the weight
- and lunge back.
3. Dumbbell Elevated Lunge Punch
This movement is similar to a drop jump variation because of the quick ground contact nature of the drill. This is a form of plyometric that is low-level. By lunging off the low box with load, you increase the intensity of the exercise which can help enhance the performance of the stretch-shortening cycle.
How to Perform:
- Start Tall
- Lunge off the low box
- and quickly lunge back
Give these drills a try! Start by doing 3 sets for 4-6 repetitions.
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