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|  | Conditioning See footwork drills in Defending. For good resources, see highperformancebasketball.ca, and physical training at coachesclipboard.ca. Target at least 15-20 minutes for a regular conditioning session. Warm-up See dynamic basketball warm-up at coachesclipboard.ca. - jog, high knees, butt kicks, back pedal, defensive slides, drop-step slides, v-cuts, quick feet, carioca (option - pop and cross the trail knee)
- skipping - low knees (quick), high knees, bounding (large strides)
- jumping jacks
- slide and backpedal
Conditioning See on-court conditioning drills (coachesclipboard.ca). - 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, see Lee Taft speed training. - 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
- speed training at highperformancebasketball.ca
Legs / hips - wall sits
- regular
- lateral (Duke) - all weight on the outside leg
- squats, squats with forward pivots
- squat (power) jumps
- in place, forward, or forward broad jump
- hold the landing, rebound and hold, or jump continuously
- lunge walking, forwards and backwards
- 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 Core strength Other - push-ups
 (e.g., after missed free throws, or combined with other conditioning drills)
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