Improving speed at basketball

Question
Bob, My son loves Basketball and is tall for his age.But he lacks speed are there any good drill to improve his speed or is this just something you are blessed with?

Answer
Dear Mark,

No, it's not just genetics. Speed is one of the many things you can improve through practice.

Speed is legs is something acquired through right type of training. The form of training that literally ruins explosiveness and speed is long distance running. If your son wants to work on cardio and improve his stamina while doing something for leg explosiveness as well, he got to work some jumping rope.

Now, the best type of exercise for improving leg explosiveness is plyometric training. Here are some of the finest exercises.

a)Step ups - Get a chair and ensure it will remain stable(e.g.put it against a wall). Begin with one thigh on the chair parallel to the ground. With all of your strength, push off of the elevated leg and leap off of the chair as high as you can. Crisscross or switch your legs in the air. Land with the opposite leg elevated in the chair as in step 1. Repeat the procedure until you are back to step 1. This completes 1 repetition. (3 sets x 12 reps)

b)Calf raises - step on a book or stair step one legged standing on toes, heel below the step, raise yourself up only with your calf, (4 sets x 20 reps)

c)Leap ups - bend down to a 1/4 squat position and jump back into the air to a minimum of 8 to 10 inches, (3 sets x 15 reps)

d)Thrust ups - Begin with your legs straight, thrust (bounce) yourself up as high as you possibly can and when come back down you thrust at once back up trying not to bend your legs. (5 sets x 20 reps)

e)Squat hops - Squat down into a sitting position while hugging a ball for balance.Make sure that you are looking straight ahead, with your back straight,  that you are elevated on the balls of your feet (half tiptoed) and most importantly that your thighs are parallel to the ground. Hop or bounce in the seated position between 3-5 inches per hop. (3 sets x 12 reps)

f)Depth jumps(maybe the most important exercise) - Get a chair or a box and ensure it will remain stable. Watch the cushioning. Get on the chair (1 to 2 feet high), drop off with both feet and as soon as you land, explosively jump back into the air. (4 sets x 10 reps)

Choose 2 or 3 a day and perform. Train every other day.

And finally of course 30m sprints and change of directions and pace drills on the court.

Hope this helps.
If you have any other query, don't hesitate to ask.

Sincerely Yours,
Coach B.Anagnostou
Olympiacos Pireaus coaching staff
(Euroleague, HEBA)