Master the Quick Feet Figure Around for Elite Agility
Elite guards don't just possess fast hands; they possess fast feet that work in perfect synchronization with their handle. The Quick Feet Figure Around is a high-intensity ball-handling and agility drill designed to improve your footwork speed, body control, and ability to navigate tight spaces. By forcing your body to move in a complex pattern while maintaining a live dribble, you train your nervous system to disassociate your feet from your hands—a critical skill for breaking down defenders in traffic.
How to Perform This Drill
- Setup: Place two cones on the floor, spaced roughly half a step length apart (very tight). Stand in an athletic stance with the cones between your feet.
- Load Hips: Drop your hips and bend your knees, ensuring your chest is up and your weight is on the balls of your feet. Establish a low, wide base.
- Initiate Movement: Begin shuffling your feet in a figure-eight pattern around the two cones. Keep your steps short, choppy, and rapid. Do not cross your feet; maintain a slide motion.
- Add the Dribble: As you navigate the figure-eight pattern with your body, maintain a consistent dribble with your right hand. Keep the ball low (knee height or lower) and tight to your frame.
- Control the Turn: As you round the edges of the cones, focus on dropping your inside shoulder slightly to maintain balance without losing speed.
- Switch and Repeat: After 30 seconds, switch the ball to your left hand while maintaining the same footwork direction. Finally, reverse the direction of your figure-eight footwork for both hands.
Why This Drill Works
In a real game, you rarely move in a straight line, and you never have the luxury of slow feet while handling the ball. This drill bridges the gap between conditioning and skill work by forcing "disassociation"—the ability to move your feet at a different rhythm than the ball. It improves your proprioception (body awareness) and lateral agility, ensuring that when you get trapped in a phone booth by a defender, you have the footwork and handle to escape pressure without picking up your dribble.
Pro Tips
- Eyes Up: Do not look at the cones or the ball. Train your eyes to scan the floor so you can see the rim and teammates while navigating traffic.
- Pound the Rock: The harder you dribble, the faster the ball returns to your hand, giving you more control. A soft dribble leads to turnovers when your feet are moving this fast.
- Stay Compact: Avoid standing up tall as you round the cones. The lower your center of gravity, the quicker you can change direction and the harder you are to guard.
- Minimize Ground Contact: Treat the floor like it's hot. Your goal is quick, light taps with your feet rather than heavy, flat-footed steps.
