Being a basketball fan is infinitely more fun when the home team makes it to the playoffs—and beyond! (Go Warriors! Woot! Woot!) But before these guys were sweating it out in the finals, they were on the court practicing agility drills to improve their speed, balance, and footwork.
Agility isn’t just for basketball players. “Agility impacts every movement you make on a daily basis—from quickly getting out of a chair, to catching something about to fall off the counter,” says Jordan D. Metzl, M.D., a sports medicine physician and author of Running Strong. “Agility drills won’t turn you into Stephen Curry, but they will improve your overall fitness. And they’re especially good for runners, soccer players, cardio dancers—really, any active person who wants to prevent injuries and torch calories,” says Metzl.
Want to know what it’s like to hit nothing but net from half court? Get off the couch and practice! And while you’re out on the hardwood, improve your game overall with these three baller moves.
Carioca (a.k.a. Grapevine) Steps: This move improves balance and coordination, and loosens up your hip muscles. Facing forward, start by stepping to the left with your left foot. Then bring your right foot in front of you and cross it over your left foot. Step your left foot to the left again. Keep your arms tight against your sides, with elbows at a 90-degree angle and palms open. Continue for a set distance—free-throw line to free-throw line, for example—and then travel back to your starting point, leading with your right foot.
Suicide Sprints: This stamina-building drill improves speed and can help you become lighter on your feet. Start at one end of the gym, under the basket. Sprint to the foul line, touch the ground, and sprint back to start. Then sprint to half court, touch, and sprint back. Finally, sprint to the other end of the court, touch the line, and race back to start. That’s one suicide sprint.
Jump and Reach: Dream of dunking? This drill’s for you! Stand under the basket with your feet shoulder-width apart and knees slightly bent. Aim for the hoop as you slightly squat down, swing your arms, and explosively jump up. Land, and immediately jump up again. Repeat 10 times, trying to get as much vertical height as possible.
Rooting for the Warriors? Tacking these moves onto your next workout? The comments section is below—talk it out!
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Kimberly Daly Farrell
Kimberly Daly Farrell is the managing editor at Fitbit. A certified health coach and self-diagnosed running addict, Kimberly studied integrative nutrition and has completed three marathons. She has previously held editorial positions at Shape, Glamour, Fitness, and Good Housekeeping magazines.
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