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Basketball Conditioning Drills - Fast for Two

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Too often players miss fast break lay-ups. A simple drill to practice fast break lay-ups is my Fast for Two drill. It is done on a full court, but if a half court is all that is available, then don't worry about it.


Players start at one end of the court. The first player stands at the foul line and lobs the ball up towards the rim. He grabs the rebound and sprint dribbles to the other hoop on the ball-hand side of the center circle (roughly near the middle of the court.) and makes a lay-up. He grabs the ball, regardless of whether or not he made the shot, and goes back to the first hoop. Continue going back and forth for a set time limit.

Number of Players:

any number


A way to increase the importance of the fast break lay-up is to have the player run a suicide for each lay-up he misses.

A way to get hard work from the whole team is to have whoever misses the fewest shots not run, and everyone else has to do as many suicides as they missed shots minus the winner's number of misses. (ex. Justin missed four lay-ups, Chris missed one, and Jaron missed two. Chris doesn't run, Jaron runs one suicide (his 2 misses - Chris' 1 miss) and Justin runs three suicides (his 4 misses - Chris' 1 miss).


Have the players take a jump shot near the free throw line.

Add a defender to sprint back. (This also helps develop guys hustling back on defense after a rebound or turnover.)

Stay with one hand on the cross-court dribble, then do a crossover for one dribble, then a lay-up.

Same as above, only have the player switch sides of the lane before taking the lay-up/jump shot.


Lay-ups, fast break dribble, quick stop-shot (see variations)


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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