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This drill is used to build up conditioning for a game while making the players practice different fundamentals.

Instructions

Start with the team lining up in one corner of the basketball court. Have the first player in line sprint down the sideline to half court. Once they reach half court they immediately spin around and run backwards the rest of the length of the sideline. Once they have reached the baseline, the player must immediately drop into proper defensive stance and step/slide along the baseline until they are under the basket.
At that point the player must jump up and try to touch the bottom of the backboard while continuing to move along the baseline (step over and jump, step over and jump, etc). Once they reach the end of the backboard, they drop into proper defensive stance again and step/slide the rest of the way across the baseline. They should now end up in the opposite corner from where they started from. Have the player then repeats that same routine down the other side of the court. The next player in line should wait till the first player has reached half court before they start. Have each player do 2-3 laps minimum.

Variations

• For a variation and to add a little pressure to the players to ensure they work their hardest. Have the next player in line still wait until the current player gets to half court in order to start. However, if they catch up to the current player before they have finished their lap (or half a lap) then they must run an extra lap. You will be surprised after a few of these how much harder they will work.

Tips

• Make sure your players push themselves throughout all aspects of the drill. Running as fast as they can, back pedaling as fast as they can, proper defensive stance and footwork, jumping as high as they can. This drill simulates the quick bursts running down the court, quick pedaling backwards to get into position on defense, once back on defense, maintaining the proper footwork and speed, then jumping for a rebound.

Skills

Defense, Rebounding, Running

Players

1

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