First Step Explosion
Speed & Acceleration
Legend
- player
- ball
- movement path
How it works
Develop an explosive first step from a stationary stance by practicing quick, powerful starts.
What you need
- basketball
- cones (for variations)
Your focus
The first step in basketball determines whether a player beats their defender or not , it is the single most decisive moment of any drive or defensive closeout. Training an explosive first step at young ages wires the fast-twitch patterns needed for elite acceleration. This habit is easier to build at 6–9 than at 14.
Player stands in triple-threat position with ball at the three-point line.
On coach's clap, player takes the most powerful first step possible toward the basket and dribbles to a layup.
Coach evaluates the first step: Was it long? Was it low? Was it in the right direction?
Complete 10 reps right side, 10 reps left side.
Goal
You've got it when your first step is louder than the ones that follow, an explosive first step puts distance between you and your starting position immediately.
Helpful cues
- First step long, not high, you're going forward, not up
- Drive your arm through with your first step
- React to the clap, don't anticipate it
Adjust the challenge
Make it easier
Strip it back
Use a slow clap signal to reduce pressure.
UpLVL it
Add the next challenge
Add a cone defender to explode past on the first step.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.