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Basketball Conditioning Drills - Conditioning tip

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All intense conditioning activities.


Be sure that when you have intense work bouts that you always use a work to rest ratio of 4. 1 on 3 off or more. The phosphogen and lactic acid systyems are the systems the body uses for all work bouts that last up to 60 seconds (work bouts in basketball). Therefore when the systems are used ATP is broken down to ADP for each bout. The system needs time to rebuild ATP. This rebuilding takes a minimum 3X's the the amount of time the actual bout was performed. When this process is broken down or the phosphocreatine is depleted and rebuilt over and over again you are increasing the Capacity and Power of the phosphogen system.

( Bigger, Faster, Stronger!!) So when you do your intense workouts be sure the kids are always in a minimum of 4 per group. 1 on 3 off.

Number of Players:

4 or more


Use this ratio for all station work, sprints etc.




Tip top shape.


This basketball drill is licensed under a Creative Commons License. This drill is from Pål Degerstrøm at www.degerstrom.com/basketball.

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