CONDITIONING 1

WEEK

Day 1

BASKETBALL
I N-SEASO N CO N DI T I O N I N G
Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min. —

Defensive Lane Slides* 2 15 sec. 30 sec.

Zig-Zag Sprints** 2 15 sec. 30 sec.

Box Drill*** 2 15 sec. 30 sec.

Half-Circle Sprints**** 2 Three-point line arc 45 sec.

Sprints***** 2 To the far free-throw line 45 sec.

*Defensive slide between the lane lines.

**Start at the block on the baseline and sprint in a zig-zag pattern between the lane lines extended down the length of
the court.
***Start at the block on the baseline. Sprint to the free-throw line, shuffle across the free-throw, backpedal to the base-
line and shuffle across the baseline to the starting position.
****Start at the baseline and sprint along the three-point line. Stop at the baseline, and sprint along the three-point line
to the starting position.
*****Sprint at 90-percent max speed.

Day 2

Exercise Sets Duration/Distance Rest

Dynamic Warm-Up 1 10 min. —

Sideline-to-Sideline Shuttle* 1-2 15 1 min.

*Sprint at 80- to 90-percent max speed..

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 CONDITIONING 2
WEEK

Day 1

BASKETBALL
I N-SEASO N CO N DI T I O N I N G
Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min. —

To the near free-throw line

Shuttle 1 30 sec.
and back

Shuttle 1 To half court and back 40 sec.

To the far free-throw line

Shuttle 1 50 sec.
and back

Shuttle 1 To the far baseline and back 60 sec.

To the far free-throw line

Shuttle 1 50 sec.
and back

Shuttle 1 To half court and back 40 sec.

To the near free-throw line

Shuttle 1 30 sec.
and back

*Start each shuttle at the baseline. Sprint at 80- to 90-percent max speed, stop on the line and sprint back to the start.

Day 2

Exercise Sets Duration/Distance Rest

Dynamic Warm-Up 1 10 min. —

Tempo Runs* 10 40 yards Walk back to start

*Sprint at 80-percent max speed.

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 CONDITIONING 3
WEEK

Day 1

BASKETBALL
I N-SEASO N CO N DI T I O N I N G
Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min. —

Defensive Lane Slides* 2 15 sec. 30 sec.

Zig-Zag Sprints** 2 15 sec. 30 sec.

Box Drill*** 2 15 sec. 30 sec.

Half-Circle Sprints**** 2 Three-point line arc 45 sec.

Sprints***** 2 To the far free-throw line 45 sec.

*Defensive slide between the lane lines.

**Start at the block on the baseline and sprint in a zig-zag pattern between the lane lines extended down the length of
the court.
***Start at the block on the baseline. Sprint to the free-throw line, shuffle across the free-throw, backpedal to the base-
line and shuffle across the baseline to the starting position.
****Start at the baseline and sprint along the three-point line. Stop at the baseline, and sprint along the three-point line
to the starting position.
*****Sprint at 90-percent max speed.

Day 2

Exercise Sets Duration/Distance Rest

Dynamic Warm-Up 1 10 min. —

Sideline-to-Sideline Shuttle* 1-2 17 1 min.

*Sprint at 80- to 90-percent max speed..

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 CONDITIONING 4
WEEK

Day 1

BASKETBALL
I N-SEASO N CO N DI T I O N I N G
Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min. —

To the near free-throw line

Shuttle 2 30 sec.
and back

Shuttle 2 To half court and back 40 sec.

To the far free-throw line

Shuttle 2 50 sec.
and back

Shuttle 2 To the far baseline and back 60 sec.

To the far free-throw line

Shuttle 2 50 sec.
and back

Shuttle 2 To half court and back 40 sec.

To the near free-throw line

Shuttle 2 30 sec.
and back

*Start each shuttle at the baseline. Sprint at 80- to 90-percent max speed, stop on the line and sprint back to the start.

Day 2

Exercise Sets Duration/Distance Rest

Dynamic Warm-Up 1 10 min. —

Tempo Runs* 12 40 yards Walk back to start

*Sprint at 80-percent max speed.

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 CONDITIONING 5
WEEK

Day 1

BASKETBALL
I N-SEASO N CO N DI T I O N I N G
Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min. —

Defensive Lane Slides* 3 15 sec. 30 sec.

Zig-Zag Sprints** 3 15 sec. 30 sec.

Box Drill*** 3 15 sec. 30 sec.

Half-Circle Sprints**** 3 Three-point line arc 45 sec.

Sprints***** 3 To the far free-throw line 45 sec.

*Defensive slide between the lane lines.

**Start at the block on the baseline and sprint in a zig-zag pattern between the lane lines extended down the length of
the court.
***Start at the block on the baseline. Sprint to the free-throw line, shuffle across the free-throw, backpedal to the base-
line and shuffle across the baseline to the starting position.
****Start at the baseline and sprint along the three-point line. Stop at the baseline, and sprint along the three-point line
to the starting position.
*****Sprint at 90-percent max speed.

Day 2

Exercise Sets Duration/Distance Rest

Dynamic Warm-Up 1 10 min. —

Sideline-to-Sideline Shuttle* 1-2 17 1 min.

*Sprint at 80- to 90-percent max speed..

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 CONDITIONING 6
WEEK

Day 1

BASKETBALL
I N-SEASO N CO N DI T I O N I N G
Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min. —

To the near free-throw line

Shuttle 2 30 sec.
and back

Shuttle 2 To half court and back 40 sec.

To the far free-throw line

Shuttle 2 50 sec.
and back

Shuttle 2 To the far baseline and back 60 sec.

To the far free-throw line

Shuttle 2 50 sec.
and back

Shuttle 2 To half court and back 40 sec.

To the near free-throw line

Shuttle 2 30 sec.
and back

*Start each shuttle at the baseline. Sprint at 80- to 90-percent max speed, stop on the line and sprint back to the start.

Day 2

Exercise Sets Duration/Distance Rest

Dynamic Warm-Up 1 10 min. —

Tempo Runs* 12 40 yards Walk back to start

*Sprint at 80-percent max speed.

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 CONDITIONING 7
WEEK

Day 1

BASKETBALL
I N-SEASO N CO N DI T I O N I N G
Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min. —

Defensive Lane Slides* 2 15 sec. 30 sec.

Zig-Zag Sprints** 2 15 sec. 30 sec.

Box Drill*** 2 15 sec. 30 sec.

Half-Circle Sprints**** 2 Three-point line arc 45 sec.

Sprints***** 2 To the far free-throw line 45 sec.

*Defensive slide between the lane lines.

**Start at the block on the baseline and sprint in a zig-zag pattern between the lane lines extended down the length of
the court.
***Start at the block on the baseline. Sprint to the free-throw line, shuffle across the free-throw, backpedal to the base-
line and shuffle across the baseline to the starting position.
****Start at the baseline and sprint along the three-point line. Stop at the baseline, and sprint along the three-point line
to the starting position.
*****Sprint at 90-percent max speed.

Day 2

Exercise Sets Duration/Distance Rest

Dynamic Warm-Up 1 10 min. —

Sideline-to-Sideline Shuttle* 1-2 15 1 min.

*Sprint at 80- to 90-percent max speed..

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 CONDITIONING 8
WEEK

Day 1

BASKETBALL
I N-SEASO N CO N DI T I O N I N G
Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min. —

To the near free-throw line

Shuttle 1 30 sec.
and back

Shuttle 1 To half court and back 40 sec.

To the far free-throw line

Shuttle 1 50 sec.
and back

Shuttle 1 To the far baseline and back 60 sec.

To the far free-throw line

Shuttle 1 50 sec.
and back

Shuttle 1 To half court and back 40 sec.

To the near free-throw line

Shuttle 1 30 sec.
and back

*Start each shuttle at the baseline. Sprint at 80- to 90-percent max speed, stop on the line and sprint back to the start.

Day 2

Exercise Sets Duration/Distance Rest

Dynamic Warm-Up 1 10 min. —

Tempo Runs* 10 50 yards Walk back to start

*Sprint at 80-percent max speed.

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