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Basketball Conditioning Drills - Iron Cross

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Used during preseason, or early season.

Very good conditioning drill.


Whole team starts directly under a basket. Go one at a time. First player does defensive slides, facing one of the sidelines, all the way to half court, once there, he slaps floor.

Player then does a reverse pivot and does defensive slides in a zig-zag to the right side of the Gym (right side as in looking down court from starting position). Once the player reaches sideline, they drop and do 25 pushups.

After pushups, they run to opposite end from starting end's basket and do 10 rim/backboard touches. Once done, they sprint along sideline NOT being used back to end of line.

Number of Players:



Encourage Clapping while players are doing the drill.

Start players once the one in front of them has reached halfcourt




Works on the teams togetherness. Especially if you have them clap the whole time drill is going on. Very effective if done 3-4 times in a row. Very good conditioning drill.Works on jumping, defensive skills, and quickness.


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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