I use this drill for either conditioning or when I am mad at my team and I want them to have a hard drill for a punishment. It is basically a full out sprint of half the team and defensive stance for the other half.
Split the team in half and have half the team line op on the side-line, giving themselves room and the other half about five feet behind them. When the whistle blows, the front line is to sprint 16 widths of the court, touching each line. On that first wistle, the second line is to get in their defensive stance until the first team finishes all sixteen. Right away, they switch positions, the wistle is blown and the do the opposite of what they were just doing.
Entire Team
Make sure they are in their good, low defensive stance, and the runners touch every line.
If you want to be extra tough on them, which I usually am, if the every runner doesn't finish in under a minute, they do it again. Also, if anybody comes up even a centimeter from their defensive stance, blow the wistle and have them do it again. They should be working hard on this. By the second time they do it, tell them it is 'fourth quarter time'. They sould be able to hold a defensived stance through the
entire fourth quarter of a basketball game.
sprinting/ defensive stance
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