Newest Articles - Archive 12

 


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Develop an Explosive First Step (Basketball Footwork Tips)

The ball's in your hands...the defender's in front of you, pressuring
you and trying to swipe at the ball...

You're having a hard time getting past the defender...he/she is
literally giving you no room to move and you're terribly frustrated!

Sound familiar? It probably does...Even the best basketball players
get frustrated when a defender is putting on this much pressure.

In this situation, what's the best way to get this defender off of
you?

Simple, blow past them with an explosive first-step...

The first-step is a very important move in basketball. It allows
you start your drive, create space for a shot, or just calm down
the defender a bit.

Today, let us tell you about the first-step and how you can start
improving it...

Okay, first of all, remember that you always have the advantage. Your
defender never knows what you're going to do. He/she has to react
to YOUR move.

Once you keep this in mind, you'll feel more confident. Now, the key
to a first-step is to get half a step or one step ahead of the
defender, and put them in a position where they can't recover right
away.

The 1st rule of taking your first-step is to be in a proper
basketball stance...knees bent, butt sticking out, feet shoulder width
apart, and staying on the balls of your feet.

The first-step requires a strong push-off from the balls of your
feet, and a strong contraction from your glute(butt) muscles...

In fact, the glute(butt) muscles are very important for quick,
explosive movements. By being in the proper basketball stance, and
sticking your butt out, you'll be in a position to explode past the
competition.

Now, to use your glute(butt) muscles effectively, you have to bend
at the knees, arch your lower back, and point your butt outwards.
Don't worry about looking funny...you'll be the one laughing when
you're exploding past the defense.

You also have to get a strong push-off from the balls of your feet,
so thats why its important to stay on the balls and not on the heels.

To get a very strong push-off, you obviously need strong calf
muscles, but more importantly, you need strong toes, arches,
ankles, and shins as well.

Once you strengthen your toes, arches, ankles, and shins, you'll be
much quicker...without a doubt!

Alright, so lets talk a bit about reading the defender. If the
defender has one foot out in front, you should attack that front
foot. Why? Because once you get a step on the defender's front foot,
he has to take a step back to recover, before shuffling his feet.

Basically, by attacking the defender's front foot, you've put them in
a position in which they're out of balance, and by the time they
regain balance, you'll be on your way to the basket.

Now, there are basically four types of first-steps, and they are as
follows:

Types of First Steps
 
Open Step:  For short distances and quick movements, your lead foot
will step out while you push off with your back foot.
 
Crossover Power Step:  When you have to reach a great distance,
this is the one to use.  Your lead foot stays and your back foor
crosses over it.  You push off with your lead foot.
 
Jab Step:  For quick reaction and shorter distances, your lead foot
can actually move backward relative to your center of gravity, then
push off with your back foot.
 
Drop Step:  When you need to move backwards or diagonally
backwards, your lead foot moves back and you push off with your
back foot.

*Important Recap*

To improve your first-step, here's a summary:

1) Get in the proper basketball stance - knees bent, butt sticking
out, feet shoulder width apart, stay on the balls of your feet.

2) Use your glute(butt) muscles for explosiveness

3) Get a strong push-off from the balls of your feet

4) Attack the defender's front foot

Now, the best way to strengthen your butt muscles, and strengthen the
toes, ankles, shins, and arches of your feet, is to train with the
Jumpsoles w/ Proprioceptors.

The Jumpsoles w/ Proprioceptors are the best training aid, in our
opinion, for improving your first-step quickness. You can get them
here:

->> http://www.basketball-drills-and-plays.com/jump-usa.html

Until next time,

Wishing you all the best!

Basketball Drills and Plays

P.S. - Another e.xcellent way to develop an explosive first-step is to
do balance, agility, and plyometrics training...you can find these
types of advanced workout routines in the Elite Basketball Improvement
System, here:

->> http://www.basketball-drills-and-plays.com/elite-player-system.html

 

This article is featured in our popular newsletter, "Basketball Domination". Subscribe to Basketball Domination for free here...


Previous Articles:

Archive 1 - Basketball Screening Techniques, Scoring Without The Ball

Archive 2 - Part 2 - Basketball Screening Techniques, Scoring Without The Ball

Archive 3 - Secrets of Dribbling a Basketball

Archive 4 - Killer 1-on-1 Basketball Moves

Archive 5 - Defensive Keys to Lock Down Your Opponent

Archive 6 - Keeping Your Mental Cool in Tough Game Situations

Archive 7 - The Best Way to Boost Your Vertical Jump Is...

Archive 8 - Easily Improve Your Scoring Average & Make Coaches Love You...

Archive 9 - How to Dominate in the Low Post

Archive 10 - Can Platform Shoes Help You Jump Higher?

Archive 11 - Your Questions About the JumpSoles Answered...