Copyright 2001 by Scott Hays
Magazine: Men's Health
Topic: High Hoops
Byline: Scott Hays

You think he's going to his right. He's moving toward you fast, and you have a split second to get in position. Sure enough, he leans right, and you take a step to your left to block his path to the basket. And then . . . he dribbles behind his back and takes off down the left side of the lane for an easy layup. You? You're left standing in the middle of the lane, thankful that you're still wearing the jock he just faked you out of but wondering why the other guy always seems a step faster.

Basketball, as you've learned from painful experience, is about much more than height, leaping ability and shooting skill (although those attributes will help you get picked up by whoever has the next game). Most of your court time is spent playing defense and moving without the ball on offense, trying to get from point A to point B faster than your opponent.

But if he consistently beats you to point B, it may be time to try something different. "Basketball is a game of quickness, balance and agility," say Hal Wissel, Milwaukee Bucks scout and author of Basketball: Steps to Success (Human Kinetics, 1994). "When you practice agility drills, you're not only training physically but also mentally, getting yourself ready to compete."

An effective agility drill should be short in duration (10 seconds or less at full speed), require at least two to three direction changes, and mix lateral with straight-ahead and backpedaling movements. Most are tough on the ankles and knees, and they're not meant to be done every day. If you're a serious player (getting into games more than two or three times a week), you should only do agility drills in the off-season. If you play only once or twice a week, you may want to try these drills every week or two as part of your general conditional program.

Remember to warm up thoroughly and stretch before doing the drills described on these pages. Begin each with your feet flat on the floor and at least shoulder-width apart, knees bent, weight evenly distributed. Do them in slow motion until you feel comfortable with the movements. Ultimately, you should do them at maximum speed and intensity. After all, your opponent isn't going to play at half speed. Why should you?