Speed drills for athletes

If your want to improve your athletic performance and speed then try these drills at your local gym or basketball court or track

BASKETBALL METABOLICS
For this drill, you'll need a partner to rebound for you. Start by taking a shot from the corner of the baseline, then sprint to the opposite corner and take another shot. Continue back and forth until you make three. Then move to the wing, take a shot, run around the top of the key to the other wing, and shoot again. Continue back and forth until you drop three shots. Then move to the corner of the foul line, shoot, move to the opposite corner, shoot, and continue until you sink three. Finally, shoot from the top of the key. If you miss, sprint to half-court and back, then shoot again. Continue until you sink three shots. As your jumper and endurance improve, increase the number of shots you need to make to move on. GROUND STARTS
Lie facedown. On a starter's command, jump to your feet and sprint all-out for 10 yards. Walk back and repeat three to five times. "This drill teaches you to stay low and forward and get good thrust," says Shaw.

PUSHUP START
Assume a fingertip pushup position. On a starter's command, drive out, staying low, with your shoulders well in front of your hips. Your body angle should be 30 to 40 degrees from vertical at takeoff. Walk back and repeat three to five times. "This drill makes you take fast-driving steps to keep from falling," says Shaw.
BALL-DROP STARTS
Have a buddy hold a tennis ball in each hand and stand 5 to 10 yards away from you. Assume a down stance, then sprint to whichever ball is dropped, trying to catch it before it hits the ground a second time. Repeat five to eight times.
DOUBLE-LEG VERTICAL JUMPS
From a standing, one-quarter-squat position, jump forward, bringing both knees toward your chest and keeping your feet together. Repeat continuously for 20 to 30 yards.
DEPTH JUMPS
Step off a 20- to 28-inch-high box or stair, then jump up from both legs as high as possible. "Quickness off the ground is the key to this drill," says Shaw. "React like a Superball." Repeat five to eight times.
DUMBBELL JUMPS
Hold a light dumbbell (no more than 20 pounds) in each hand. Squat until your thighs are parallel to the ground, then jump as high as possible. Repeat five times. Put down the dumbbells and do five more jumps.
STADIUM STEPS
Find a set of stadium stairs and walk to the top, keeping your steps long and deliberate, with the back leg straight. When this gets too easy, put a sandbag (of reasonable size) on each shoulder.
RUN-THROUGHS
Take a can of water-based spray paint to the backyard and draw a ladder of 10 successive 18-inch squares. This is your dance floor. From a standing start, run through the ladder, putting one foot in each box. Lift each heel higher than the opposite knee. Turn around at the end and repeat six to eight times. Catch your breath, then do the same drill but put two feet in each box.
LATERALS
Do the ladder sideways by hopping. For the first set of six to eight, put one foot in each box. For the second set, put two feet in each.
CROSS STEPS
Run along one rail of the ladder, crossing one foot over the other. Turn around; repeat six to eight times.

180s
Face the ladder from the side, step into the first box with both feet, then jump and turn 180 degrees into the next box. Repeat. Do the drill as quickly as possible, four to six times.