See footwork drills in Defending, also physical training videos at coachesclipboard.ca. Target at least 15-20 minutes for a regular conditioning session.

Warm-up

• Early time, slide and backpedal
• butt kicks, v-cuts, quick feet, jumping jacks

Conditioning

• interval - sprint baseline to baseline, jog it two or three times, repeat for 3 to 7 sprints total
• 300-yard shuttle, baseline to far foul line and back 6 times (12 x 25 yards), timed
• suicide
• half suicide
  • baseline to centre and back, baseline to baseline and back
  • baseline to foul line and back, baseline to centre and back
• 30-second suicide - baseline to baseline for 30 seconds
• 17's - sideline to sideline 60 seconds or 17 times
• 9's - sideline to sideline 30 seconds or 9 times
• wall running, 15 to 30 seconds
• bounding (long strides)

Speed

The goal for speed training is short bursts (7-10 seconds) and longer recovery.

• 5star acceleration
• lane slides, crossover runs (5-6 seconds)
• hip turns
• first-step acceleration - sprint baseline to the top of circle, gradually slow down and walk to the other end, 8 reps total
• 11's - fullcourt sprint up and back under 11 seconds
• 5's - fullcourt sprint in 5 seconds
• ball drop
• Lee Taft - Speed training, Speed and agility

Legs / hips

• wall sits
  • regular
  • lateral (Duke) - all weight on the outside leg
• squats
  • with forward pivots
  • John Calipari - chin a 6-lb medicine ball, squat and hold, alternate with footfire, jump from squat, rock from side to side (feet wide)
• squat (power) jumps
  • in place, forward, or forward broad jump
  • hold the landing, rebound and hold, or jump continuously
• lunges
  • walking, forwards and backwards
  • stationary - lunge, step back, alternate feet
• lateral bounding (Duke) - bounding to the left as far as possible leading with the left foot, repeat going right
• Duke speed skate
• Duke hip exercises
• piggy-back walking, jogging, squats
• bench or box
  • step-up and down (same side)
  • step up, jump to switch feet (alternating power jumps)
  • two-foot jump up, step down
  • two-foot jump up and down
  • lateral step-up - inside foot up, then outside foot, step down other side in the same order
  • lateral cross-over - outside foot up, inside foot goes up and over to the other side
• leg circuit - 20 lunges, squats, squat jumps, bench step-ups

Plyometrics

• rim touching, jumping, line jumps, 5star plyometrics
• jump rope (or simulated), e.g., two-foot, one-foot, wide feet, front-back shuffle, alternating feet (running on the spot, quick feet)

Agility

• Duke agility, mirror, reaction, whistle drills
• lane slides, popping, footfire
• 5star agility, defensive workout
• Calipari shuffles and hops
• ladder drills
• other ladder moves - forward, lateral and slalom two-foot jumps and one-foot hops in each square or second square (ladder moves can be done using cones or lines on the floor)

Core strength

• core workout, core stability
• leg raises, leg scissors, crunches

Other

• push-ups (e.g., after missed free throws, or combined with other conditioning drills)