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Bowtie Agility Drill

At Elite Basketball Training, I am always looking for new and creative ways to train my basketball players in a way that is functional to basketball.  The Bowtie Agility Drill is no acception.  This drill combines agility ladders with defensive slides, thereby making it more specific to the game of basketball.  I have stated so many times how agility is a skill like dribbling, passing, and shooting, and therefore needs to be practiced as such.  This drill will allow you to practice patterned foot movements with the ladder while adding that everso important defensive slide into the drill.  Use this drill at the beginning of s skills workout or as one of your drills to practice speed and agility on its own.  Either way, you will find it useful.

Categories: Agility  Defense  Footwork  
Ages: All Ages  Youth  Middle School  High School+  

Purpose of the Drill:

The purpose of this drill is to work on agility while combining different movement patterns.

Instructions

bowtie

  • The player chooses any movement (two step, three step, four step, hops, lateral two steps, etc.) pattern to run through the ladder, slides diagonally back to the beinning of the other ladder where they run through the other ladder, and slide back to the beginning of the first.

Points of Emphasis:

  • Move through the ladder as quickly as possible.
  • Be sure to use different movement patterns while running through the ladder.
  • Stay low on the slides.
  • Change directions from the ladder into the slides as quickly as possible.

Motivation/Teaching Tips:

  • Time the drill.

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