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Basketball Conditioning Drills - Zigzag/sprint/boardtaps

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players start on baseline, we have 3 lines, they go length of court in zigzag, drop step defensive stance, arms spread wide, head up, when they hit far baseline they sprint to one of three baskets at the near end of the floor where a ball awaits under the hoop. We have a different number of taps each day (ball over head, tap board 7-10 times, then score on next leap) -- ball never comes down below forehead while they are leaping/try not to bend knees too much so leaping is all with lower legs), then they rotate to different lines. On sprint back, all 3 sprint to foul line of main basket then branch off to side baskets. We have 2 weighted balls and we put them on side baskets to add a little stress.



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We verbally emphasize the stance on the trip down, push them hard on sprint and then preach '4th-quarter, you're tired, use those legs' while they're tapping board.




defensive stance, extended jumping


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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