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Basketball Systems, Skills & Drills
 

Conditioning
Baller Boot Camp agility


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Augie Johnston
ballerbootcamp.com

1) Cone hops

Standing beside a cone, two-foot jump side-to-side over the cone, do 3 sets of 20.

Often it's not the first jump but the second jump that gets you a rebound because you jump quicker than the other guy.
 
See YouTube video - Cone agility.

Also see Defending - Line jumps, Conditioning - Line drills for quick feet.

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2) Change direction

Go around zig-zag cones (not to them, adjust distances to suit).
 
See YouTube video - Change directions.

a) Sprint

Facing north, sprint, decelerate, push off and change direction, sprint south, continue.

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Repeat coming back.

See Footwork - Changes of direction, Conditioning - Dual zig-zag, Human 2.0 agility, Dribbling - Change direction, Defending - Duke agility, Try-outs - Physical testing (agility), Kris Treat physical evaluation (then dribble around the cones).

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b) Sprint and backpedal

Sprint, backpedal, sprint, backpedal, continue, repeat coming back from the other end.

See Conditioning - Agility drills, Defending - 5star acceleration.

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c) Slide and sprint

Facing east, defensive step-slide north, sprint south, continue, repeat coming back from the other end (facing west when sliding).

Turn and sprint when beat, recover and slide.
 
(Since the slides are all to the left, optionally use a 7-cone zig-zag)

See Defending - Slide and run.

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3) Agility square

You can use the key. Facing north, step-slide right, backpedal, slide left, sprint forward and touch the floor with one hand, backpedal, slide right, sprint forward, slide left to finish.
 
See YouTube video - Agility square.
 
(Variation - do closeouts on the forward sprints)

See Defending - Lane slides, X-closeouts, Nash triangle slides.up


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