Step 1/5Sprint the sideline
Orange = offense · blue = defense · solid line = cut · dashed = pass · zig-zag = dribble · T = screen · dotted arc = shot
Conditioning drill
Sprint, Slide, Backpedal
A lap of the half court using basketball movements: sprint the sideline, slide the half-court line, backpedal, slide the baseline.
- Time
- 5 min
- Players
- 1+
- Ages
- 9+
- Level
- All levels
Equipment: None (4 cones optional)
How to run the drill
- 1Start in a baseline corner. Sprint up the sideline to half court.
- 2Defensive slide across the half-court line, facing the far end.
- 3Backpedal down the other sideline, then slide along the baseline back to the start.
- 4Next player goes when the one in front reaches half court. Two laps each way, rest, repeat.
Coaching points
- Low on the slides, feet never cross
- Look over your shoulder when you backpedal
- Race the player in front
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