How to Train for Basketball with FITLIGHT®

March Madness is a time-honored tradition in basketball, with teams around the country turning it up a notch during this exciting time of year. As teams prepare for their March Madness run, it is important to train skills such as reaction speed, agility and cognitive processing—all essential qualities of championship-level skillsets on the basketball court. In this blog post, we’ll discuss several ways you can use FITLIGHT drills to develop these important characteristics in order to push your team ahead of their competition this season. Read on to learn how fun and challenging exercises using the advanced training technology of FITLIGHT can bring out the best in every member of your team, both physically and mentally!

Basketball drills using FITLIGHT®

When it comes to basketball, FITLIGHT® can be used for various different types of drills. We partnered with SportsEdTV to showcase how FITLIGHT is a game changing tool for basketball training. Here are just a few drills that you can use with this innovative speed and agility reaction training system (click on the title to view video).

Defensive closeouts

The purpose of this drill is to work on proper closeout execution. This includes, defensive footwork, a defensive foundation and stance, and using decision making skills to recognize which side the closeout should occur. Using three to four FITLIGHTs, set up at the top of the key and elbow extended. The lights should be situated on tripods or stands, with the sensor set to a distance of about 10-20cm, The player will start anywhere in the paint (closer could mean easier, or it could be faster and more clustered; there is no wrong spot to start in the paint). When the first light goes off, the player sprints to the close out and must deactivate the light off with the appropriate hand that the closeout is taking place. The player will not backpedal, rather remain in the stance and shuffle back before repeating with another light. This drill without a doubt will make players stronger, faster defenders when done right.

Speed Dribbling

Speed dribbling, and most importantly the player's ability to change direction, is another important aspect of basketball training which FITLIGHT® can help with. By setting up multiple FITLIGHTS® around the court randomly, athletes must quickly dribble between them while maintaining proper ball control. This exercise not only improves ball handling but also helps develop decision-making skills by forcing players to think fast while they move around the court dodging obstacles or opponents.

First and foremost, we’re going for speed and control. To set up this drill, we’ll need three to four FITLIGHTs (set to distance), set up from sideline to sideline or full court if available. Start at the designated beginning side. When the first light goes off, the player begins speed dribbling towards the two lights. Either light will light up, signaling the player to stop and change direction back to the baseline. The player must deactivate the light before changing direction. Here, we can add certain moves like a crossover into a drag dribble to make the drill look and feel like a more realistic reset. From there, the player resets or rotates. On an individual level, changing and controlling the pace of the defender is a key skill as a part of a great team. As players improve, they will notice your speed increase. But more importantly, your ability to control your speed from fast to slow, all while handling the ball and making moves, becomes more controlled.

Space & Shift Drills

Finally, space & shift drills are great for developing spatial awareness and decision-making skills. Mastering the art of space and shift is crucial in basketball - it's not just about physical agility, but also mental dexterity. By creating space and shifting your position, you can outmaneuver your opponents, find open shots, and make game-changing plays. Fitlight is a game-changer when it comes to training these skills.

The purpose of this drill is to work on creating space from your defender and changing direction with your dribble, and is best suited for intermediate and advanced players who possess good ball-handling and hand-eye coordination skills. While traditionally seen as a guard's drill, it can be beneficial for players of all positions in today's game. Using 3 FITLIGHTS, position them in a wide triangle, two elbow extended, one at the top of the key. Start at the top of the key in triple threat position. When one a light flashes, attack that side, protecting the ball. Deactivate the light, make a move and retreat. This is where the change of pace and change of direction happens. Retreat back to the top light, crossover or make another move to switch hands and repeat on the other side.