You know, when I watch a game like the one Jason Perkins just had for Phoenix, dropping 19 points and grabbing 5 rebounds on 50% shooting to snap a losing streak, it’s a stark reminder that basketball isn’t just about skill—it’s about speed. Not just raw, straight-line speed, but the kind of agile, explosive quickness that lets you lose your defender for an open look, close out on a shooter, or snag a crucial rebound in traffic. That first step, that defensive slide, that sudden change of direction; these are the margins between a good player and a game-changer. Over my years coaching and analyzing the game, I’ve seen too many players focus solely on shooting form or playbook knowledge, neglecting the engine that makes it all possible: their physical speed and agility. So, let’s talk about how to actually build that. Forget just running laps; basketball speed is specific, and it’s trainable. I’m going to share seven drills that I’ve found to be exceptionally effective, the kind of work that translates directly to the court, whether you’re a guard looking to blow by your man or a forward like Perkins needing to establish position and react quickly under the rim.
First, let’s establish a baseline. Pure speed is great, but on a 94-foot court packed with nine other moving bodies, agility—the ability to change direction and control your body efficiently—is king. My philosophy has always been to train movements, not just muscles. A drill isn’t good because it makes you tired; it’s good because it mimics a game scenario. Take that Perkins stat line: going 6-of-12 from the field means he was finding and creating quality shots. That doesn’t happen without the agility to curl off a screen, plant hard, and rise up before the defender recovers. It’s that micro-burst of acceleration we need to train. One of my absolute favorite drills for this is the “Lane Agility Drill,” often used in NBA pre-draft combines. You start at the intersection of the baseline and the key, sprint to the free-throw line, shuffle across, backpedal to the opposite baseline, and then shuffle back to the start. Time yourself. An elite guard time might be under 10 seconds, but for most developing players, seeing progress from, say, 12.5 seconds down to 11.8 is a massive win. It works on every movement pattern you’ll use in a game. I prefer having players do this at the end of a workout when they’re a bit fatigued, because that’s when technique breaks down and mental toughness, the kind that wins close games, gets built.
Now, for that explosive first step, nothing beats resisted sprints. I’m a huge advocate for using a simple resistance band. Attach it around your waist with a partner holding the back, get into a low athletic stance, and explode out for 10-15 yards. The key is maximal effort for a short distance. It’s not about endurance; it’s about teaching your nervous system to fire faster. Do 4-6 reps with full recovery. You’ll feel a profound difference when you take the band off—the sensation of feeling light and quick is immediate. This directly translates to beating your defender off the dribble. Another drill I insist on is the “Zig-Zag Defensive Slide.” Using the half-court, start at one corner and slide diagonally to the opposite free-throw line elbow, then immediately change direction and slide to the sideline, continuing in a sharp zig-zag pattern. Keep your hips low and your hands active. It’s brutal, but it builds the lateral quickness and stamina needed to stay in front of your man. I’ve seen players shave a full second off their court-spanning slide time in just a few weeks of consistent work. To incorporate reaction, which is where true game speed lives, I love the “Mirror Drill.” Face a partner in the key, with them as the leader. They move laterally, forward, backward, with quick jukes, and you have to mirror them exactly. Switch roles every 30 seconds. This isn’t just physical; it’s cognitive. It trains you to read and react, which is exactly what Perkins did on those rebounds—reading the ball off the rim and reacting faster than the opponent.
For conditioning that feels like a game, the “Suicide Sprints” are a classic for a reason, but I modify them. Instead of just touching lines, I have players touch the line and then perform a quick defensive closeout shuffle back to the previous line before sprinting to the next. It adds a basketball-specific skill into the grueling conditioning. Start with three-point line, half-court, far three-point line, and far baseline. Two of these, with a 90-second rest in between, will have your lungs burning, but it simulates the stop-start nature of a fast break. Another gem is “Box Jumps with a Lateral Shuffle.” Place a box or a stable platform. Jump onto it, step down, then immediately execute two quick lateral shuffles before jumping again. Do 8-10 jumps per set. This builds explosive power and immediately channels it into a lateral movement, mimicking jumping for a rebound and then quickly sliding to defend. Finally, don’t neglect the importance of deceleration. Being able to stop on a dime is as crucial as starting. The “Drop-Step and Go” drill is perfect. Jog forward, plant your outside foot hard, drop-step into a low defensive stance, hold for a beat, then explode in the new direction. Control is everything here. Rushing through it teaches bad habits. I’d rather see five perfectly controlled reps than fifteen sloppy ones.
In conclusion, building basketball speed isn’t a mystery. It’s a deliberate practice of targeted drills that enhance your explosive power, lateral agility, reactive ability, and game-specific endurance. Look back at Perkins’ efficient 19-point performance. That stat line is a product of hundreds of hours of this kind of foundational work—the work that happens when the stands are empty. It’s what allows a player to be in the right position, to create separation, and to have the legs to knock down shots in the fourth quarter. You can have the best handle and the sweetest jumper, but without the speed and agility to create space and defend, your impact is limited. Integrate these seven drills into your training regimen two to three times a week, focus on quality over quantity, and track your times. You won’t just become faster; you’ll become a more complete and formidable player on the court. Trust me, the results, just like a hard-earned win after a tough start, are worth every drop of sweat.