How can i maintain acceleration and quickness for basketball while running cross country?

Right now i am training for cross country. After a couple long runs, i feel like my first step, while playing basketball, is lost. I am looking for a way to work out that allows me to keep the endurance gained from the long cross country runs while saving the quickness, agility, and vertical leap needed for basketball.|||Doing some drills when you get home would help you with dribbling and shooting. But while your out running at cross country practice, try acting like there is a gaurd in front of you and he is on a fast break. He is going for the winning basket and your team is only up by 1. if he makes this layup they win. You have to get in front of him and you have only 33 seconds left in the game. you have to foul him on the ground because your team is not in foul trouble, to do this you have to get in FRONT of him. Try drills like that. and maybe while running think of plays you can practice while at home. Also, if you keep working on the skills then the runnning will come and stay. I played track for 3 years and I just play all year basketball and I'm still in the running shape. Just keep trying the Acting part of the player in front of you. Trust me it works. Hope that helps. BASKETBALL ROCKS! Stick with it.|||you have trained your slow twitch muscle fibers , in basketball you have to gain a huge power in your fast twitch fibers , with anaerobic training . heavy weight training with low number in reps ( max 6 ) , practicing with ligher weights and lifting them quickly , and at last plyometrics is your soloution , i think bodybuilding.com is a usefull site , search explosive power you will find out , also dr.squat has a 21 week jumping program that will help you produce a large force in a samall amount of time . . .


and never forgett stretching !


avoid of luke lowery he's a punk cheater !|||Okay here's what you need to do. Do calf lifts to exercise your calf muscles to help with explosiveness and jumping ability and jump lots of rope (about 1,000 to 2,000 a day) to also increase foot speed and quickness. If you go to a weight room they should have a machine that will help you with your calf lifts by letting you apply more weight to help make your calves stronger. Aside from doing those things you should be good because running cross country builds your upper legs, but to get your first step back again, work on the lower legs a lot and you'll be much more explosive.