Quickness

Question
QUESTION: My name is Briona, I'm 5'9 currently and 18 years old. When I was in middle was touching rim but in the summer of my soon to be sophomore I fractured two bones in my ankle, bringing me back to step one of being able to dunk. I realize they say females cannot dunk but we're in the 21st century and there are females dunking in the game. Can you help with any drills to help me reach my goal?

ANSWER: Hi Briona,

While I admire your drive to reach your goal, this is a question for your trainer or weight coach and not in my area of expertise.   The ability to dunk is impressive but it is not the most important skill for a basketball player.  Concentrate on developing your quickness, agility, defense, ball handling and shooting skills to be a valuable asset to your team.  Good luck with your development as a complete player.  A college coach told one of my players once when recruiting him, " I don't care if you can dunk!  Can you play defense and rebound?"

---------- FOLLOW-UP ----------

QUESTION: Thank you. So do you have any tips for ball handling, agility and quickness??

Answer
For ball handling learn to dribble and shoot using your fingers down to your callouses on the ball.  Your index and middle fingers should be the ones to control the ball and the last to touch it.  Practice dribbling without looking at the ball, utilizing changes in speed and direction to advance the ball when guarded.  Become proficient at crossover, through the legs and behind the back dribbles.  Lay on the floor on your back and shoot the ball straight up and catch it to develop shooting touch.

Pass off a wall to practice chest, two hand overhead, bounce and wrap around bounce passes from stance, off dribble, and especially off jump stop and pivot.

For quickness drills try articles like at http://www.hoopskills.com/improving-speed-quickness.html or  http://www.5min.com/Video/How-to-Play-Basketball-Coordination--Condition-6183873, jump rope, do shuttle runs, and check with your schools trainer or strength coach.  Vary your drills and routines, time yourself once a week to see improvement.  Focus on getting better and more complete as a ball player and stay hungry to reach your goals.  You have the will to excel that will take you far