Sweet 16

Running sprints for time (can be used with dribbling a ball).

Instructions

Start on sideline.

Run over and back 8 times in 64 seconds.
Repeat over and back 4 times under 32 seconds.
Repeat over and back 2 times under 16 seconds.
Repeat over and back 1 time under 8 seconds.

Remember that over and back is 1 sprint. Do not give a bunch of time between sprints.

Variations

You can run from baseline to baseline (full court) and adjust the time if desired.

Tips

If dribbling a ball make sure they are switching hands and keeping their head up. Also, make sure the players are counting when they get to the original start so you can keep up with how many they have run.

Skills

Conditioning and change of direction. Ballhandling can be added by dribbling while running.

Players

As many as desired.

Added: 3/12 2007
By: Coach Steele, Bryson High School

Views: 2281

Comments: 5

In Conditioning

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5 comments:

1 Karianne 3/12 2007 #

OMG. I remember this… Painful.

2 Pål Degerstrøm 3/12 2007 #

Hi Karianne. You’re not the only one who has painful memories of this drill. I tried running it after I reached “veteran” status, but had problems doing a “sweet 8”…

3 james jones 4/12 2007 #

1 in 8 seconds is rough… but doubling it and quadrupling it does not leave room for the people slowing down due to fatigue. EVERYONE GETS TIRED AT SOME POINT. I think this is a poor time example… but excellent drill if the time was corercted..

4 Pål Degerstrøm 5/12 2007 #

James, thanks for your comments. That is exactly what this relaunch is about, getting everyone involved to improve the drill collection. Remember that you can add your own drill.

5 Jeremy Firth 30/12 2007 #

In my high school, at the beginning of the year, we had to finish in 1:15 or we had to do it again. And we did this drill at the end of practice, btw. Anyway, As soon as the season started, we had to do it in 1:10, two weeks into the season, the time went down to 1:05, and two weeks after that, the time went down to 1:00. Needless to say, by the middle of the season, half the team had to do two sweet 16’s at the end of practice, and we were often visied by Pukie the Clown.

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