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Basketball Conditioning Drills - Endurance strength drill

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Drill to work your legs and condition yourself.

Do this drill 3 times a week, rest the day after you do it.


First, you need a set of stairs with at least 15-20 steps. Run up the stairs 20 times first. Then walk down the stairs backwards 10 times. Then go up the stairs 10 more times, but start hopping on the first step with your left foot, then hop to the next with your right foot, and so on.

Rest for 5 minnutes.

Do 100 jumping jacks.

Jump rope for 10 minutes.



Go to a steep hill, or even a standed street.

Run up the hill as fast as you can on the pads of your feet 10 times.

Now do the same except go up backwards.


Do 50 squats.

200 jumpin jacks.

Stand on a ledge by the pads of your feet with half of your foot hanging over the ledge. Rise up with your toes and go back down. Repeat this 40-80 times, work your way up to 200.

Rest 5 mins.

Run up the hill/street 10 more times.


You are done.

Number of Players:

Any number, 1 or a whole team


Stretch before and after, stay hydrated.


Change it if you want.


Leg strength, speed + agility and conditioning


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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