Fast Break Offense Conditioning | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Fast Break Offense Conditioning

February 1, 2013 | Z Altug

Must See Basketball Videos

The latest innovation in the evolution of sports like football, basketball and soccer is the fast-break offense. Some people call it the "hurry-up-offense." It's the "no huddle offense" in football and the "two-minute drill offense" in basketball.

Training for a fast-break offense typically employs some sort of interval training, with its change in tempo and pace; circuit training, with a variety of stations; and cross training a variety of skills in one workout. (Just like Drew Brees' Off-Season Training Plan.)

Fast-Break Offense Benefits

  • Offense controls the tempo of the game
  • Fatigues opponents
  • Minimizes substitution of fresh defensive players
  • Harder to defend since defenses can make fewer adjustments
  • Increases offensive plays and improves scoring possibilities
  • Practice periods now become a part of the conditioning program

Key Points to Consider

  1. Fast-break offense is not a good training strategy to use when learning or acquiring new skills. Sports skills should be mastered well before increasing tempo and variety in a conditioning program.
  2. A thorough warm-up period should be included prior to the training program, including  an aerobic phase for the circulatory system and a dynamic mobility phase for the musculoskeletal system.
  3. A thorough cool down period should be included at the end of the training program to allow heart rate and blood pressure to return to normal levels and prevent a cardiac event (Abbott 2013, ACSM 2010). Similar to the warm-up, the cool down period should include an aerobic phase and then a static stretching routine or dynamic mobility routine.
  4. Adequate hydration breaks should be included as a part of the training routine.
  5. The coaching, conditioning and athletic training staff should constantly monitor the athletes to prevent any type of heat illness or overtraining. When an athlete's form breaks down during conditioning, he or she should be taken out of the training program and allowed to cool off gradually. An athlete who is tired and using poor form with a particular skill is more susceptible to injury.
  6. Adequate rest and recovery days after conditioning sessions to prevent overuse and overtraining injuries.
  7. A quality post-exercise snack, including carbohydrates and protein for optimal recovery.

Sample Football Fast-Break Offense Conditioning Program

  • Dynamic mobility warm-up
  • Circuit of Tempo Drills
  • Run and block or mimic tackle
  • Run and catch or defend
  • Run and jump (including plyometrics)
  • Run and lift (including isometric, bodyweight exercise, or weights)
  • Cool down


• Abbott AA. "Cardiac arrest litigations." ACSM's Health & Fitness Journal. 2013;17(1):31-34.

• American College of Sports Medicine (ACSM). ACSM's Guidelines for Exercise Testing and Prescription, 8th ed. Philadelphia, PA: Wolters Kluwer Lippincott Williams & Wilkins, 2010.

Z Altug
- Z Altug, PT, MS, CSCS, NSCA-PT, is a licensed physical therapist and athletic performance specialist out of Los Angeles. He co-authored the 2012 Healthy Lifestyle...
Z Altug
- Z Altug, PT, MS, CSCS, NSCA-PT, is a licensed physical therapist and athletic performance specialist out of Los Angeles. He co-authored the 2012 Healthy Lifestyle...
More Cool Stuff You'll Like

Get in Shape With 5 Intense Lower-Body Finishers

Five Lower Body Finishers To Add Intensity - lower body workout Often times the difference between winning and losing can be that split second decision...

Get in Shape With This Basketball Conditioning Workout

Baseball Conditioning: Why You Need an Aerobic Base

How Sporting Kansas City Stays 'Sporting Fit'

VIDEO: Steph Curry's Absurd Long-Range Shot

Off-Season Conditioning: Full-Body Med Ball Workout

Can You Pass Drew Brees' Conditioning Test?

Get More Explosive With James Harden's Workout

Preparation Nation: Hoover Buccaneers Basketball

The Mount Everest Treadmill Challenge

Greene's Lantern: Riding With 'Soul'

Full-Body Conditioning Workout: 3 Loaded Carry Variations

7 Footwork Drills That Give You an Advantage

Get in Game Shape With 4 Conditioning Combos

The Secret Weapon Powering Stephen Curry's Resurgence

Train Harder With Hill Sprints

Make the Most of Your Pre-season Training

Why You're Doing Mountain Climbers Wrong and How to Fix Them

Get in Basketball Shape With the Right Workout

Win the Fourth Quarter With These Basketball Sled Push Finishers

ZSeries 10-Minute Workouts: Interval Sprints

Advanced High School Football Summer Conditioning Program

In-Season Baseball Pitcher Workout Program

STACK Challenge: The 10/10 Treadmill Challenge

STACK Challenge: 500-Meter Row

10 Essential Point Guard Drills From Skylar Diggins

LaTroy Hawkins' Epic Battle Ropes Workout

How to Avoid Hockey Conditioning That Slows You Down

Basketball In-Season Battle Rope Complexes, Part 1

The Best Basketball Sneakers of 2014

3 Secrets of the NBA's Best Shooters

Can You Survive These 4 Crazy Plate Push Finishers?

Full Body Workout: 6-Week Conditioning Plan

How to Improve Your Basketball Quickness in 5 Minutes

Basketball Recruits: What You Should Do in November

Training Secrets of UFC Champion Johny Hendricks

Essentials of Spring Football Training

5 Brutal Sprint Drills That Push the Lactic Threshold

Can You Survive the

Under Armour Introduces the Curry One

Who Invented the Burpee?


Understanding the Benefits and Risks of Altitude Training

WATCH: 5-Foot-2 Guard Drops 41 Points

Alactic Capacity: What It Is and Why Athletes Need It

Get Tougher With Skylar Diggins' Bodyweight Workout

Alternatives to Boring Cardio Training

ZSeries 10-Minute Workouts: The Hill

High-Intensity Interval Training: How Much Is Too Much?

STACK Challenge: Finish Strong

STACK Challenge: 5 Minutes of Treadmill Torture

Preparation Nation: DeMatha Stags

LeBron James's Insane Conditioning Drill

In Defense of Cardio

Basketball Recruiting: It's Never Too Late

Test Your Toughness With the Who Dat? Challenge

Preparation Nation: Bishop Gorman Basketball

How Skylar Diggins Became the Future of the WNBA

How Much Conditioning Do You Really Need?

4 HIIT Workouts That Will Get You in Shape Fast

ZSeries 10-Minute Workouts: Fartlek Run

5 NBA Players Who Found Their Game After Losing Weight

Nike Basketball Officially Unveils the Nike Kyrie 1

Under Armour Releases Veterans Day Kicks