When I was a slow and weak basketball player, I used to dream about what it’d be like to be fast.

Not just kind of fast, I imagined myself having the kind of speed that made opponents afraid to guard me, that made recruiters fight for my attention, that made all of the fans in the crowd run and fight for my autograph-attention after games.

I feel pretty lucky now to say that I discovered the speed solution I had been searching for, and used it to do all of those things (even the crowd one!).

While there was lots of failures and hardships along the way, there were certain exercises I found that just seemed to do “the trick” for me and sky-rocket my speed after just a few, short workouts.

I gathered all of them up, met up with the world’s leading expert in speed and quickness training (Kelly Baggett) and together, we put together the world’s favorite basketball speed and quickness training system, The Truth About Quickness Insider’s System.

But, for now, here are 3 of my favorite basketball quickness exercises for you to use, so that maybe you too can experience your own basketball speed transformation:

1. Low, On-Off Box Jumps

In this exercise, find a low step or box in the 2-6 inch range. Stand in front of it, and jump on and off the box as smoothly and quickly as you can. Do this for 10 total reps (so jumping onto the box and then off of it counts as one rep) and 2-4 sets. If you’re a beginner start with a lower box and progress your way to a higher box as you find yourself becoming quicker and faster with it.

2. Lateral Line Hops

In this exercise, find a line on the ground or lay down a piece of tape. Stand on one side of the line, and hop horizontally back and forth over the line. If you want more speed, then do the jumps as quickly as you can. If you want more bounce in your step, then jump a little bit higher over the line and focus more on smoothness and rhythm then just speed. Do this for 20 total reps (so one jump over the line counts as one rep) and for 2-3 sets.

3. Pogo Jumps

In this exercise, you are going to jump as high as you can, but focus in getting all of your pop from your plantar flexors (your ankles). To do this, keep your knees and hips almost locked, and just use your ankles to properly yourself into the air. Really focus on bouncing off the ground, and keep your ground contact times to a minimum. Do these for 15-20 reps and 2-3 sets. Be careful with these, they’ve been known to cause HUGE increases in speed and quickness WAY too fast

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By focusing on getting better and progressing with all of these exercises, what will happen is you’ll improve all of the physical qualities that go into the type of dominating basketball quickness you’re after…and then at that point, that basketball quickness will be yours.

To see 60+ more speed and quickness exercises, and to get free, exclusive access to Truth About Quickness TV, just head on over to www.TruthAboutQuickness.com now.

About the author:

Alex Maroko is the creator of 2 popular sports training programs:
The Effective Ball Handling Program and The Truth About Quickness Insider’s System. He is a Certified Personal Trainer and former college basketball player. You can read his most recent ramblings and thoughts on his agility, quickness, and speed training blog, Game Speed Insider.

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