Basketball players are constantly moving—whether they are cutting to the hoop, sprinting on a breakaway, or shuffling their feet on D. For players to perform at their peak during games, they must seriously condition their bodies during practice.
When conditioning, players must execute drills that mimic the short explosive bursts of speed required during games. Take your game to the next level by conditioning your body with the two drills below. They will build your endurance and power while simultaneously improving your speed and agility. (If you want to add a ball to your conditioning workout, check out STACK’s Basketball Drills Guide.)
Lane Agility Drill
This drill will improve your agility, speed and quickness. Start at the baseline (Point A). Sprint up to the elbow (Point B). Shuffle across the foul line to the opposite elbow (Point C). Backpedal to the baseline (Point D). Turn and sprint back to point A. Repeat the drill starting at Point D. Perform as many rounds as possible in 10-15 seconds.
Sets/Duration: 1-3×10-15 seconds each way
This drill improves your offensive break speed and the speed with which you are able to get back on D. Start at the corner of the baseline. Sprint diagonally across court to the opposite corner. Shuffle across the baseline to the opposite corner. Turn and sprint diagonally across the court to the opposite corner. To complete the pattern, shuffle across the baseline to the final corner. Time yourself, and aim to set a personal record each time you perform the drill.
Thirsty? Take a drink. Then get back to conditioning with these drills: Elevate Your Game With Four Basketball Conditioning Drills.