The Best Drills for Developing Explosive Speed on the Court

10 May 2025

Have you ever watched a lightning-fast player blow past defenders and thought, How do they move like that? The truth is, speed isn’t just about genetics—it’s about training! Whether you’re a basketball player cutting through defenders or a tennis player chasing drop shots, explosive speed is the game-changer that sets elite athletes apart.

But here’s the catch: simply running faster won’t cut it. You need specific drills that build power, acceleration, and agility. That’s exactly what we’re diving into today—the best drills to develop that explosive speed that will leave your opponents scrambling.

Why Explosive Speed Matters on the Court

Speed isn’t just about straight-line sprinting—it’s about quick bursts, sudden stops, and sharp changes in direction. Whether it's sprinting to a loose ball or slicing through defenses, acceleration and agility are what really count.

Developing explosive speed means enhancing your:

✅ Acceleration: The ability to reach top speed quickly.
✅ Agility: Quick changes in direction without losing momentum.
✅ Reaction Time: Faster responses to game situations.
✅ Power: Stronger strides mean faster movement.

Now, let’s get into the drills that will help you dominate the court.

1. Sprint-to-Backpedal Drill

This drill is all about acceleration and deceleration, two key components of explosive speed.

How to do it:

1. Start in a sprinting stance.
2. Sprint forward at 100% effort for about 10-15 yards.
3. Immediately shift into a controlled backpedal for the same distance.
4. Repeat for 5-6 rounds with a 30-second rest in between.

Why it works:

- Mimics real-game movements, like chasing down an opponent and recovering.
- Sharpens your ability to stop and restart without hesitation.

2. Resistance Band Sprints

Want to feel like you’re running with a jetpack? Resistance band sprints make your muscles work harder, helping build explosiveness and acceleration.

How to do it:

1. Wrap a resistance band around your waist.
2. Have a partner hold the band behind you, offering resistance.
3. Sprint forward against the resistance for 10-15 meters.
4. Rest for about 45 seconds and repeat for 6-8 rounds.

Why it works:

- Increases leg power, making your first few steps quicker and stronger.
- Builds better muscle activation, improving sprint efficiency.

> Pro Tip: No training partner? Anchor the band to a sturdy post!

3. Lateral Cone Shuffle

Speed isn’t just forward and backward—it’s side to side, too! Lateral quickness is a must-have skill for basketball, tennis, and soccer players.

How to do it:

1. Set up 3-4 cones in a straight line, about 3-5 feet apart.
2. Start at one end in a low defensive stance.
3. Shuffle side to side, touch each cone, and sprint back to the start.
4. Repeat for 4-6 rounds, resting 45 seconds between sets.

Why it works:

- Improves side-to-side agility for better defensive movement.
- Strengthens muscles needed for explosive lateral bursts.

4. Plyometric Box Jumps

If you want explosive power, jump training (plyometrics) is a must. Box jumps teach your legs to generate maximum force in minimal time—just like in a real game situation.

How to do it:

1. Stand facing a sturdy box (start with a 12- to 24-inch height).
2. Dip into a quarter squat, then explode upward, swinging your arms.
3. Land softly on top of the box, keeping your knees slightly bent.
4. Step down and repeat for 3-4 sets of 8 reps.

Why it works:

- Fires up fast-twitch muscle fibers, responsible for explosive movements.
- Boosts vertical and horizontal explosiveness.

> Pro Tip: Don’t jump down. Always step down to reduce injury risk!

5. Medicine Ball Slams

Want to move like a beast? Medicine ball slams force your entire body to generate power from head to toe, mimicking the explosive movements needed on the court.

How to do it:

1. Grab a 6- to 12-pound medicine ball.
2. Raise it overhead with both hands.
3. Explosively slam it into the ground as hard as possible.
4. Catch the rebound or pick it up and repeat for 3-4 sets of 12 reps.

Why it works:

- Enhances upper-body explosiveness, crucial for driving forward.
- Engages the core, maintaining balance and speed control.

6. Reactive Sprint Drills

Explosive speed isn’t just about power—it’s also about reaction time. This drill sharpens your ability to react instantly to game situations.

How to do it:

1. Have a partner stand a few feet away.
2. On their signal (a clap, whistle, or verbal cue), sprint forward as fast as possible.
3. Stop on their command and return to start.
4. Vary the signals—sometimes sprint, sometimes side shuffle!
5. Do 6-8 rounds with 30-second rests.

Why it works:

- Mimics real-game reaction scenarios.
- Improves fast-twitch muscle activation for quicker starts.

7. Single-Leg Bounding

This one’s all about explosive leg power and balance. Bounding is like sprinting in slow motion, forcing your legs to generate maximum force with each step.

How to do it:

1. Start on your right foot.
2. Explosively leap forward, landing on your left foot.
3. Continue bounding forward for about 15 yards.
4. Walk back and repeat for 3-4 sets.

Why it works:

- Builds unilateral power, helping each leg generate equal explosiveness.
- Enhances overall sprinting mechanics and efficiency.

8. T-Drill Agility Test

The T-Drill is a staple for athletes who need to cut, pivot, and explode in different directions.

How to do it:

1. Set up 4 cones in a "T" shape (one base cone, three in a horizontal row).
2. Sprint to the middle cone, shuffle left, touch the cone, shuffle right, touch the other, then backpedal to start.
3. Rest 30-45 seconds and repeat for 4-6 rounds.

Why it works:

- Improves multi-directional speed and coordination.
- Enhances footwork for game-time scenarios.

Bonus Tip: Don’t Forget Strength Training!

Speed isn’t just about drills—lifting weights matters too! Stronger legs mean more power when sprinting. Incorporate squats, deadlifts, lunges, and calf raises into your routine to complement these speed drills.

Final Thoughts

Explosive speed isn’t just about running faster—it’s about training smarter. Whether you’re sprinting, jumping, or making quick cuts, these drills will help you build the muscle power, agility, and reaction time needed to dominate the court.

So next time you hit the gym or practice, weave these into your routine. In no time, you’ll be blowing past defenders and chasing down plays like never before.

Now, lace up those sneakers and GET TO WORK!