by RUNGRL Staff

Looking to boost your running speed and agility? While running itself is a fantastic way to improve your cardiovascular fitness, incorporating basketball drills into your training can add an exciting and effective twist to your routine.

Just in time for hoop season, learn how basketball drills can help you enhance your running speed, agility and overall athleticism.

Dribbling Drills for Improved Coordination and Footwork

Just as basketball players work on their dribbling skills to navigate the court, you can use dribbling drills to enhance your footwork and coordination–great for increased agility on trail running, or for avoiding potholes and pedestrians during road running.

The Basics

Grab a basketball and practice dribbling it while running in place.

This exercise can help improve your balance and agility, translating into smoother, more efficient strides on the running track.

17s for Speed and Agility

A common basketball conditioning drill, “17s” require you to run from sideline to sideline 17 times in just over a minute. The trick is that you must step over the sideline every time for each lap across to count.

Failure to complete each set across means it didn’t count and you’ll have to do it again. Racing with a partner will increase the competition and keep you honest on where that foot landed over the line or not!

The Basics

Run sideline to sideline for one minute
Keep track of how many times you cross the court
Rest for one minute before starting again

This one is intense, and although you’ll want to work up to 17, you can set a minimum of goal of 12 if you’re a beginner.

Defensive Slides for Lateral Movement

Defensive slides are a staple in basketball training for lateral movement and agility. Apply this concept to your running routine by incorporating lateral movements and side-stepping drills.

The Basics

In a low, squatting position (butt down and back straight), hold arms out wide for balance.
Moving from side to side across the court, shuffle laterally (sideways) as quick as possible.
Add resistance bands (around the legs) for an added challenge.

This exercise can enhance your ability to change direction quickly during a run, whether it's on a curving path or avoiding obstacles. This one is also great for hip mobility and stabilizing hip flexors.

Jumping Drills for Explosive Power

Basketball players often work on their jumping ability to score points. Just like a hooper, incorporating jumping drills, such as box jumps or vertical leaps, into your training routine can build strength to improve explosive power in your legs, and can lead to stronger and faster running strides.

The Basics

In a plyometric movement, lower the chest to build power, swinging arms back and propel yourself upward, moving from a deep squat to jump as high as possible while reaching for the sky.
Add resistance bands for an added challenge.
Alternately, jumping from a lunge position makes the movement unilateral (one-sided), allowing you to focus on strengthening one side at a time.

Cone Drills for Speed and Agility

Also known as “zig-zag drills” this drill helps with speed and agility by focusing on the ability to swiftly change directions. Set up a series of cones in a straight line or zigzag pattern, similar to basketball agility drills. Run through the cones, focusing on quick changes of direction and maintaining proper running form. These drills can improve your agility, which is crucial for maneuvering on the road or trail during a run.

The Basics

Set up cones in a zigzag pattern at evenly spaced intervals. (At least 3 but up to 8, if you have them available.)
Straddle the first cone with one hand touching the cone.
Sprint to the second cone. Touch with your right hand.
Change direction and sprint to the third cone. Touch that cone with your left hand.
Sprint back to the starting cone.
Repeat in opposite direction.

No cones available? Use water bottles or other objects as place markers instead.

Shooting Drills for Concentration and Focus

Arms are an often-neglected area of focus for those training as runners. Basketball shooters need precision and concentration to make their shots count. Apply this mindset to your running by incorporating focus-enhancing drills. Your arms help preserve momentum while you're running, so don’t skip out on this upper-body focused training.

The Basics

Basic catch and shoot drills, around-the-worlds (shooting from every interval around the 3-point line), and even free throw shooting can improve focus, concentration.

These can help you maintain a steady pace, concentrate on your form, and stay mentally strong throughout your runs.

Full-Court Sprints for Cardio Conditioning

One thing we know is that basketball players need stamina. A couple times up and down that court at top speed will show a beginner just how intense the endurance needed to play the game for a couple of hours can be. This drill can enhance your cardiovascular fitness and overall endurance, allowing you to maintain a brisk pace during your runs.

The Basics

Full-court sprints or “shuttle runs” are similar to basketball players running the full length of the court.
Run up and down 10 times or until failure. Rest and restart.

Remember to warm up properly before attempting these basketball-inspired drills and consult with a coach or trainer if you're new to such exercises. Combining basketball drills with your running routine can not only boost your speed and agility but also add an exciting and engaging element to your training.

So, grab your basketball (and maybe a couple of friends), hit the court, and use these drills to elevate your running game to new heights. Whether you're running for fun, fitness, or competition, you're now equipped with a playbook that can help you excel on the track or road.