Agility, the ability to change direction while in motion, is the key to quickness, a trait needed by all players but especially guards. To demonstrate effective agility, you must be able to execute a good cut or cutting action. In general, this means that you are able to make a sharp change in direction, especially when running, dribbling or going to the basket. Close observation shows that most players are not capable of executing a sharp cut.
For example, to cut left or right from a forward run, most players do a stutter step to stop their forward motion and then move out to the left or right. This stopping action with a few steps wastes precious time. When successful, it merely means that their opponent was of even lesser ability in his or her stopping and cutting actions. Point guards must be especially skilled at making sharp cutting actions in order to elude their opponents. This is typically the key to driving to the basket or to get past your opponent and free up another player. If you do not have the ability to make quick cuts, then you will have difficulty setting up a play.
To be able to make quick cuts in one step, which indicates excellent agility, you must first learn the actions that are involved and then do specialized strength and explosive exercises to become even quicker and faster in the cutting action. Relying on drills such as the ladder and hurdle drills that are typically advocated to improve quickness will not do the job as they are not specific to the actions involved. In fact, doing drills such as these can worsen your ability to make quick cuts. The main reason for this is that they teach incorrect motor patterns.
To become quicker you should do some specific strength exercises to develop the strength and flexibility needed for effective cuts. One of the best strength and flexibility exercise is the side lunge with a long step. After landing the push-off leg should be straight so that you feel a strong stretch in the groin area with your weight on the opposite leg. Your trunk must be erect at all times. When you have mastered this exercise, do it against resistance from the Active Cords™ with the cords attached to the non-slip belt around the hips as you do this exercise. When you have mastered this exercise, do the side lunge with a leap for explosive power. Stand in the same beginning position and instead of stepping out, leap out to the side as far as possible against the resistance of the Active Cords™.
The key here is to push with hip abduction. Do not merely step out and then take a short jump. Use a powerful push-off to go as far and as quickly as possible. When this exercise is mastered, you will be ready for an explosive leaping lunge to the side and an eccentric return. This latter exercise is very important for developing the eccentric strength needed to execute a quick and sharp cut. At this time, you should also incorporate some plyometric jumps such as double and single leg side jumps in which you land on the right and then the left alternately.
For more information, see Explosive Basketball Training.