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Quick hands can change the game on both ends of the floor. That's because quick hands make quick plays.

When most people think of quick hands, they think of NBA guards like Chris Paul and Gary Payton ripping steal after steal. But that defensive prowess is about more than quick hands. Your hands have to be in control. That's because a quick hand that is out of control will probably draw contact and get you called for a foul.

What many people don't realize is how big an impact quick hands can have on an offense. "Quick hands lead to steals ... and those steals can lead to easy buckets out on the break," explains SPARQ Trainer Christopher Thomas. "A player who can not only make the steal, but then whip an outlet pass to a teammate who releases down the floor is going to get their team three or four easy scores over the course of a game."

Even when you aren't out there trying to pick every opponent's pocket, fast arms and quick hands will help you dominate on offense.

Let SPARQTraining.com's football experts show you how you can improve your arm and hand speed.

Which hoops prospect in the Class of '08 has the quickest first step? Check out video highlights of our three finalists and cast your ballot!

Archives

Week 1: Quickness/speed

Week 2: Cutting/crossover

Week 3: Explosive leaping

Week 4: Foot speed

Week 5: First step

"The Triple Threat is a fundamental offensive position I teach all my athletes. And fast arms and quick hands are what make that position such a threat," Thomas says. "If you can rip the ball from side-to-side or explode up and down quickly, it makes it that much harder for a defender to anticipate what you are going to do next."

When training to improve your hand and arm speed, just remember to be precise. Your movements should be short and speedy, but always in control. Here is a drill that will help you build faster arms and quicker hands.

Drill name: Hand Drops

Equipment: Tennis ball

Drill set-up: Stand face-to-face with your coach or training partner, who should be approximately one yard in front of you.

1. Your partner should begin by holding the tennis ball ? palm down ? at about chest height.
2. In an athletic stance, place your hand ? palm down ? on top of your training partner's hand that is holding the ball.
3. Without warning, your training partner should release the ball.
4. As quickly as possible, shift your hand down and try to catch the ball. Do not touch your training partner's hand at any time.
5. Catch the ball and hand it back to your partner, then repeat.

Trainer tips: Mix it up by having your partner begin with the ball in different positions. You can start with it directly in front of you, but then move it side-to-side and up-and-down.