Basketball Speed & Agility Drills | adidas

Basketball Speed and Agility Training

Chiney Ogwumike and an accompanying coach lead a basketball training session focused on movements that help players react and move across the court. There is no game or final score; the emphasis is on practicing speed and agility at every position.

Training Drills

• Knee drives: Leaning against a wall at a 45-degree angle, the players repeatedly drive their knees upward. The coach encourages exaggerated movement to make sprinting feel more natural in a game.
• Euro hop step: The players practice taking off and landing on one foot, aiming for a stable landing followed by an explosive lateral push. The coach emphasizes preparing the body for these movements to help avoid injury.
• Hip rotation and foot speed: Using a lane line like an agility ladder, the players drive a knee across the body while turning their lower body, transitioning from a defensive stance into a sprint.
• Defensive tunnel drill: The players combine knee drives, crossover steps, and drop steps to stay in front of an opponent and cut off their path. Ogwumike successfully keeps the coach from getting past her.
• Reaction finishes: Facing the basket, the players react to a ball tossed overhead to one side, retrieve it, and finish with as few dribbles as possible. The sequence includes a spin finish and some lighthearted coaching.

Closing Reflections

Ogwumike says improvement comes through repetition, patience, and becoming comfortable with failure. She also emphasizes celebrating women’s achievements collectively and says winning is about the mark players leave—not just their statistics or championships.

Presenters and Sources

• Chiney Ogwumike
• Accompanying coach/trainer, not identified in the subtitles
• adidas Hoops