The Driveway Workout | STACK

The Driveway Workout

March 28, 2013 | Featured in the Spring 2013 Issue

Must See Conditioning Videos

You’ve heard it before, and it’s true: "less is more." Some teams have access to state-of-the-art facilities, but you can outduel your opponents with a workout you can perform in your driveway. Requiring just two four-foot lengths of tape, this workout will simultaneously build your endurance and agility. (Watch Matthew Stafford's heavy rope conditioning workout.)

Most conditioning routines work you to fatigue. There's a time and place for that, but performing agility drills to fatigue increases your risk of injury. Instead, do each drill for less than 10 seconds and fully recover before moving on to the next set. Since you aren’t working for extended periods of time, do each set at your absolute max speed to elevate your heart rate throughout the workout. (Try this HIIT workout.)

Try the following six drills on a strength workout day. Perform each one for 10 seconds or less, and allow sufficient time to fully recover between sets (usually 30 to 50 seconds of rest). Since the work interval is so short, do each set at your absolute max speed, trying to hop as many times as possible.

How To: Position the two pieces of tape to form a cross in your driveway.

Line Drills

Sets/Duration: 2x5-10 seconds each exercise

Elevate your game at Duane Carlisle's Elite Performance Camp. Also, check out his Total Football Training program.


Duane Carlisle
- Duane Carlisle, MSc, CSCS, SCCC, USAW, is the director of sports performance at Purdue University. He previously served as the strength and conditioning coach for...
Duane Carlisle
- Duane Carlisle, MSc, CSCS, SCCC, USAW, is the director of sports performance at Purdue University. He previously served as the strength and conditioning coach for...
More Cool Stuff You'll Like

Understanding the Benefits and Risks of Altitude Training

If you haven't heard of altitude training, where have you been? Increased endurance and extended overall time-till-fatigue are hallmarks of effective...

Full Body Workout: 6-Week Conditioning Plan

STACK Challenge: 5 Minutes of Treadmill Torture

Full-Body Conditioning Workout: 3 Loaded Carry Variations

Win the Fourth Quarter With These Basketball Sled Push Finishers

STACK Challenge: The 10/10 Treadmill Challenge

Get in Game Shape With 4 Conditioning Combos

LaTroy Hawkins' Epic Battle Ropes Workout

Explode Into Your Moves: Two Minutes With John Wall

Drills to Create the Ultimate Basketball Crossover

9 Types of Drills to Make You a Better Ball Handler

ZSeries 10-Minute Workouts: Interval Sprints

Training Secrets of UFC Champion Johny Hendricks

Off-Season Conditioning: Full-Body Med Ball Workout

STACK Challenge: The 100-Burpee Challenge

How Much Conditioning Do You Really Need?

7 Footwork Drills That Give You an Advantage

Essentials of Spring Football Training

How to Dribble Like the Pros

Baseball Conditioning: Why You Need an Aerobic Base

5 Brutal Sprint Drills That Push the Lactic Threshold

STACK Challenge: 500-Meter Row

Advanced High School Football Summer Conditioning Program

Alternatives to Boring Cardio Training

In-Season Baseball Pitcher Workout Program

The Steve Nash Dribbling Drill

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

Get in Shape With 5 Intense Lower-Body Finishers

In Defense of Cardio

Improving Ball Handling Skills

How to Avoid Hockey Conditioning That Slows You Down

Who Invented the Burpee?

2 Youth Dribbling Drills That Work

STACK Challenge: Finish Strong

Get in Shape With This Basketball Conditioning Workout

5 NBA Players Who Found Their Game After Losing Weight

Can You Pass Drew Brees' Conditioning Test?

Five Simple Drills for Better Dribbling

Get in Basketball Shape With the Right Workout

Can You Survive These 4 Crazy Plate Push Finishers?

Train Harder With Hill Sprints

ZSeries 10-Minute Workouts: The Hill

Improve Your Ball-Handling With Brandon Knight

Alactic Capacity: What It Is and Why Athletes Need It

2 Dribbling Drills to Improve Your On-Court Game

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

LeBron James's Insane Conditioning Drill

3 Dribbling Drills for Balanced Basketball Players

The Mount Everest Treadmill Challenge

Test Your Toughness With the Who Dat? Challenge

Can You Survive the

Kyrie Irving's Guide to Dribbling

How Sporting Kansas City Stays 'Sporting Fit'

Agility Drills to Improve Basketball Performance

The Ultimate 60-Minute Dribbling Workout

ZSeries 10-Minute Workouts: Fartlek Run