Скачать или смотреть Basketball Footwork Drills: Cutting Edge Training Ep. 4 ft. Billy Edelen | moBILLity Basketball

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Basketball Footwork Drills (Sliding Forward on Toes) Focus

This drill focuses on activating the toes to where they are able to stay connected to the unsteady surface of the pipe. This requires the mover to internally rotate the hip so that the feet are in line forward. This allows for you to properly align your big toe for all other movement based activities in the correct plane of motion.

Normal Problems



Many people, and myself doubly included in my active competitive playing days, have hips that stay in a more externally rotated fashion. This causes the foot to turn out. This leads to other faulty movement mechanics including excessive supination (walking on the outside of the foot). This takes pressure off the midline of the foot and takes weight off the big toe, which is abused in the sport of basketball.

I essentially lost all of my big toe function by the end of active playing days after a turf toe injury. This then caused the plantar fascia to be locked up on the bottom of my foot.  I also relied on arch supports and ankle braces.  This kept my foot bound and turned off most of the nervous system integration (neuromuscular connection) into the foot. In essence my feet did not work at all like a foot should.

How Do Basketball Footwork Drills Help?

This helps us to develop more stability, balance, and coordination between our feet and the rest of our body system. The more our feet can work well and fire in these challenging movements there will be increased sport performance.

Procedure

Stand on 2 foam rollers or PVC pipes that are 4 inches in diameter.
Pipes should be running longways parallel with your feet
This means your foot should be on the pipe lengthways
The tendency to fall will be off the side of the pipe as the unsteady  pipe is causing for your foot to supinate or pronate. The ability to control these subtle muscles connecting into the feet are essential movers in making this movement occur.
Hold onto a two long sticks (think of something like a crutch or a smaller piece of PVC pipe that Crossfitters use for shoulder mobility) to keep your balance. You can also hold your hands on a wall as well if sticks are unavailable.
Spread toes and grip downward with them onto the pipes.
Put weight through the toes and ball of foot
Remember all sports are played on the toes so we should train that way too!
Move the pipe on one foot forward with the toes and then do the same on the other side. This will progressively move you forward.
If you become comfortable with this challenge yourself by purely balancing on your feet with no external support.
What You Should Feel

Your toes should begin to activate. You'll learn how to grip and work with them in that fashion while also spreading them out from one another. You'll feel yourself wanting to fall off the edge of the pipe. This puts you in tune with the supinators and pronators (inversion vs eversion). You may fall at first but then you will learn how to activate those muscles to keep yourself balanced. In essence your stability and fine motor control of your foot is being activated in a way it seldom is in modern culture.

Final Notes

This is another exercise you can add to the previous three. Adding these basketball footwork drills into your training regimen will significantly help your game. Your base structure (the feet) will be firing at a more efficient rate, making everything just a little easier. You will feel more grounded in your sport as everything begins with the feet touching the ground.

These basketball footwork drills will be challenging at first but the increased body control will be well worth it. Notice the difference this makes your lower legs and hips feel by changing the orientation of your feet.

Connect with me on the platforms above! Be sure to share with those ballers and athletes you think this would help!