Basketball footwork drills

Move laterally while maintaining a low defensive stance. Improves agility, foot speed, and reaction to offensive attacks.

Perform quick movements in and out of the ladder squares. Improves coordination, foot speed, and change of direction.

Run in a zigzag between cones simulating defenders. Improves acceleration, deceleration, and lateral movement control.

Perform quick forward and backward movements while maintaining a defensive stance. Develops balance, leg strength, and reaction speed.

Controlled vertical and lateral jumps focusing on posture and impact absorption. Improves leg power, balance, and injury prevention.

Short, fast side-to-side movements. Enhances lateral speed, defensive reaction, and body control.

Advance in a zigzag while maintaining defensive posture, simulating an opponent's attack. Improves direction changes and anticipation.

Perform circular movements while maintaining a defensive stance. Improves coordination, mobility, and body control in tight spaces.

Train 90° and 180° turns while maintaining defensive posture and ball control. Develops agility and reaction speed.

A player mirrors the attacker’s movements without the ball while maintaining defensive posture. Improves anticipation, lateral movement, and distance control.