Players start on the baseline. Sprint to free-throw line and back, half-court and back, far free-throw line and back, full-court and back. Touch every line with a hand. Track times.
Classic basketball conditioner. Builds anaerobic capacity and mental toughness.
• Touch every line with a hand — no shortcuts
• Plant on the line, don't run through it
• Stay low on the change of direction
• Push through the second half — that's where conditioning is built
• Times posted on the wall = motivation
Backwards return (forwards out, backwards back). Defensive slide on alternate runs. Pair sprints — one runs, one rests, switch every line. Pyramid: 1, 2, 3, 4, then 4, 3, 2, 1.