25/10/2016 Edit: Added 3 more team based exercises!

6/9/2016 Edit: Added 1 more exercise!

Conditioning drills are always the toughest part of practice, and if handled improperly, can become monotonous. Coaches need many drills up their sleeve to give their players different looks in each practice.

We went through the data and found the 21 most popular conditioning drills on the Practice Planner. These drills were loved by your peers, so if you don’t know them already that’s a great reason to stick them into your practice!

For your convenience we’ve sorted them by category, so feel free to use the table of contents below:

Fitness Drills

Jump Drills

Game Based Drills

Gym Drills

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Fitness Drills

Sequence drill

Why this drill is great

Coach Collins, 3X state championship winner with Madison Memorial (WI) High uses this drill to test his team at the start of the season. It shows you which players are tough and willing to give it their all for the team.

Setup

Players line up along the baseline.

Instructions

Players must run one full length in 5 seconds. After a rest, they must run 3 lengths in 15 seconds. Repeat to run 1-3-5-7-9-11-13 lengths. After running 13 lengths, run 11-9-7-5-3-1 lengths.

Coaching points

– Make the drill more difficult by having players run whilst dribbling balls

– Split the players into three groups- have the groups run through one by one and send the next group off when the first is finished. This is the rest interval.

– Run this drill only once a practice

Toe Touches

Why this drill is great

Toe touches are great for improving conditioning and foot speed, perfect for any circuit.

Setup

Players stand opposite a bench.

Instructions

At your call, players kick up and place one foot on top of the bench. Repeat at maximum intensity for 30 seconds.

Coaching points

– Bench height doesn’t matter- it’s all about the speed of the foot movement

– Players should just touch the bench, don’t put any weight on it at all.

Stair Sprints

Why this drill is great

This is a classic conditioning drill that can be done just about anywhere and will work the hamstrings, calves, and quads.

Setup

Players line up behind a set of stairs.

Instructions

Players run up the stairs, making sure to land on each step. At the top, walk back down. Run for 30 seconds.

Coaching points

– Players should drive the arms quickly to increase foot speed

– Get your team going up and down in a circular circuit for the most efficiency.

If you liked these outdoor conditioning drills there’s a whole blog post about them here!

Box run relay

Why this drill is great

This agility drill develops quick movement in all directions and is a great basketball specific conditioning drill for all ages.

Setup

Set up 4 cones in a 15 feet by 15 feet box, or alternatively place cones at the four corners of the key. Players line up behind a cone.

Instructions

At your call, players run forward to the first cone. They then shuffle sideways to the next, then backpedal, and finally shuffle sideways to the starting cone. Each player begins with the player in front of them has reached the first cone.

Coaching points

– Change the length of the rest interval by changing the number of players in line

– Run the drill for time or number of laps

Remind younger players to not cross their legs when sliding laterally

Cone weaving + hurdles

Why this drill is great

This conditioning drill is a staple of drill stations as it works agility, footwork and conditioning in a small space.

Setup

Set up a row of 6-8 cones, each 1-2 feet apart. Line up 4-6 hurdles 2 feet apart in a line parallel to the cones. Players line up behind the cones.

Instructions

Players sidestep in a zig zag movement from cone to cone. At the top, they turn around and use 2 feet to jump over the hurdles to the end.

Coaching points

– Ensure that players aren’t cheating in the sidestep- both feet need to be on one side of a cone before moving forward

– Players should limit the amount of landing time before exploding for the next jump

– Run the drill for 3 circuits

Cone weave + ladder

Why this drill is great

Coaches can use this drill to teach footwork and agility with the ball, particularly with the offhand.

Setup

Place a TRX ladder on the ground. Place a cone at the end. Parallel to it, line up a row of 6-8 cones, 2 feet apart. Players line up behind the ladder holding basketballs.

Instructions

Players hop to the end of the ladder, alternating between jumping with both feet in and both feet out. At the end, they begin dribbling. They dribble around the end cone and weave in and out of the others. Dribble with one hand.

Coaching points

– Place the cones closely together to make the drill more difficult for your players

– Vary the dribble moves at each cone to make the drill more difficult.

– Run the drill for 3 circuits

First step reaction drill

Back pedal sprint chase

Defensive slides

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Jump Drills

Double leg linear drop to squat

Why this drill is great

Before you learn to jump, you must learn to land correctly. This exercise teaches your body how to absorb force from a height and be prepared to jump up again quickly. This quick second jump is a key skill of rebounding.

Setup

Players stand on the edge of a 12 inch box with feet shoulder width apart.

Instructions

At your call, players quickly pick their feet off the box and land with both feet on the ground. Squat and hold position for two seconds.

Coaching points

– Players should land on the midfoot or balls of feet with toes pulled to shins

– Chest must be kept tall with hips under shoulders

– Try running for 2 sets of 5

Double Leg Linear Repeating Box Jumps

Why this drill is great

This drills is the progression to the force absorption drill above. The goal is to immediately jump up following landing to maximize concentric contraction to grow muscle and induce some fatigue.

Setup

Line up 3-4 boxes one in front of the other, with a 2 feet gap between them. Players face the box.

Instructions

At your call, players jump up onto the first box. They then move to the edge and step off it with one foot, landing on both feet. Repeat through the rest of the boxes

Coaching points

– Players must immediately jump up following landing, but also be aware to land with correct technique

– Knees must be kept in line with the hip when landing and jumping

– Try running for 2 sets of 5

Double Leg Continuous Rotational Cone Jumps

Why this drill is great

This drills is part of the third and final progression of the above two drills, developing body control in the air (great for finishing) and further increasing game ready endurance.

Setup

Set up 4-6 cones in a straight line with 1-2 feet between each. Players face the line of cones.

Instructions

At your call, players jump as high as possible over each cone. Upon landing, they jump up quickly over the next, rotating 90 degrees in the air. Land on both feet. Repeat rotating in the other direction.

Coaching points

– If players are struggling with this drill, have them practice just rotating 90 degrees in the air and landing on a box

– Try running for 4 sets of 3

If you liked these drills, we introduce the whole series in this full length article here.

Hop jump

Why this drill is great

This drill is a great warm up drill for your players to get them to work on an explosive second jump to grab rebounds.

Setup

Players line up along the baseline.

Instructions

At your call, players take a large jump forward. They land with both feet and then take a small jump backwards. Repeat to half court.

Coaching points

– As players get good at the drill, encourage them to explode forward immediately after the small jump backwards

– Holding a ball with both hands is optional

Game Based Drills

Cone plank game

Great fun game kids love. In pairs, place 3 cones in the middle. Take turns taking a cone and placing a cone back in the middle with other hand. Play until one person’s knees touch the ground.

Slide sprint layup

Why this drill is great

This drill was designed by Brian McCormick- games based training guru. It’s a great way to get your players fit whilst reinforcing layups skills.

Setup

Players line up under the basket along the baseline.

Instructions

Players slide along the baseline to the corner. At the corner, they sprint to the opposite half court corner. From there, they cut to the basket, catch a pass, and layup

Coaching points

– Have your players run so that they start when the player in front has finished sliding

– To increase the games based element, players cannot finish in the same way as the player in front of them- e.g if a player does a normal 1-2 right handed layup, the next player cannot do that.

5 spot toughness drill

Why this drill is great

Layup lines are too repetitive- this drill gets the player attacking the basket from different angles and will ensure players can finish when tired at the end of the game.

Setup

Place 5 cones along the perimeter, one at the top, one at each wing, and one at each elbow extended. A rebounder stands under the basket with the ball, the player starts under the basket.

Instructions

The player runs from under the basket to the cone at the wing. They circle around it and cut to the basket, catching the ball and laying up. Repeat on each cone around the perimeter.

Coaching points

– An advanced progression involves players running to the cone pointed by the coach

– Players should pair up and can perform this group with other pairs on the same hoop

Defensive slide with resistance band

Why this drill is great

You can do this drill at home- it won’t even wake the neighbors so you have no excuse to not get better!

Setup

Stand in a defensive stance with a resistance band looped around your ankles.

Instructions

Slide laterally, slowly, moving one outer foot then the other inner foot.

Coaching points

– Focus on the push-pull of the defensive stance. Hold the resistance band at the point when it is furthest apart for 1 second before sliding to your normal stance.

– Keep your knees slightly bent throughout the drill

If you’re interested in more at home workouts check out the full workout here.

Backboard taps with resistance

Why this drill is great

This drill involves the ball but also provides extra resistance- this will help players develop the lower body strength to fight for rebounds.

Setup

Players stand under the basket holding a ball, attached to a resistance band. The coach holds down a resistance band at the top of the perimeter.

Instructions

Players hold the ball with two hands and jump up with two feet, aiming to touch the backboard with the ball.

Coaching points

– Players need to hold the ball at chin height, elbows out, to practice protecting the ball following rebounding

– Run the drill for 3 sets of 10

Conditioning station work

Why this drill is great

Station work is great because they involve your entire team and get them working on a range of skills at high intensity, maximizing gym space.

Setup

Split players into pairs. You can set up as many stations as you want- a sample course is: 1. a pair at a side basket with balls 2. a pair standing on the baseline 3. a pair standing at the main basket free throw line with balls 4. a pair standing on the sideline 5. another pair at center court

Instructions

On your call, players start their exercises: 1. pair at side basket throws and rebounds the ball off the backboard 2. the pair at the baseline run a suicide 3. a pair at the free throw line run forward, backboard tap, then backpedal to the free throw line 4. pair on sideline does dribbling work 5. pair at center court performs box jumps. When the pair running suicides have finished, players rotate stations.

Coaching points

– Speed up the process by setting up equipment and assigning players their spots and partners beforehand

– If you have assistant coaches have them monitor your players at stations

Gym Drills

Side plank

Why this drill is great

The side plank works on the often overlooked oblique and lower back muscles- needed for core stability and preventing injury.

Setup

Players lie sideways on the ground, balancing on a bent elbow.

Instructions

At the start of the exercise, players elevate off the ground, keeping one foot on the other and the body in a straight line. Hold for 30 seconds. Repeat on both sides.

Coaching points

– Keep the elbow directly beneath the shoulders throughout the exercise

– Don’t let the hip drop

– A more difficult variation involves raising the upper leg

Bicycle crunch

Why this drill is great

Bicycle crunches are a great extension to sit ups- pushing the body through a wider range of movement and requiring greater leg and ab control.

Setup

Players line on the ground, face up, with their hands behind their head.

Instructions

At your call, players bend one knee and rotate their core, trying to touch it with the opposite elbow. Repeat with the other side. Do for 3 sets of 10-20 reps.

Coaching points

– Make sure that your non bending leg is not resting on the ground

– Keep your body relatively in line throughout, don’t rock from side to side

– Avoid straining your neck by bringing your knees to your elbow rather than the other way around.

Hanging leg raises

Why this drill is great

This is an advanced abs exercise that promises great results. All serious athletes should be able to perform a set of these under control.

Setup

Grip a chin up with your legs hanging straight down

Instructions

Players raise their legs up to 90 degrees and hold them there for 1 count. Repeat for 10-12 reps in 3 sets.

Coaching points

– Keep the legs straight throughout, bend at the hip

– The grip should be held slightly wider than shoulder length

Pylo push ups

Why this drill is great

Pylo push ups build power, strength and explosiveness in the chest and shoulders- all without equipment.

Setup

Players get into a push up stance, with their hands apart slightly wider than shoulders.

Instructions

Players perform a regular push up. At the base, they push up quickly and jump up slightly off the ground. Land and repeat for 10 reps, in 4 sets.

Coaching points

– Players need to be looking slightly forward throughout the exercise

– It is important to keep the back straight and abs tightened

– A variation involves bringing the hands closer together to target the triceps.

Bar dips

Why this drill is great

This strength exercise is great as it targets many major muscle groups the- the chest, triceps and shoulder, all at once.

Setup

Balance yourself on the bar with arms straight. Bend your legs at 90 degrees.

Instructions

Lower your body until your elbows are bent at just under 90 degrees, then straighten. Repeat for 3 sets of 10-12 reps.

Coaching points

– Hook one leg over the other. This ensures that your back is straight.

– At the top of the exercise, don’t lock your elbows, but rather squeeze hard with the chest for 1 count.

– Look ahead throughout, don’t look down

We’ve got plenty more gym drills available here.

Power cleans

Why this drill is great

Power cleans are a move Olympic weightlifters and NBA players use to increase their vertical jump height. This is quite an advanced move so if you’re a beginner lifter, seek advice or do other exercises first.

Setup

Stand in a squat with knees shoulder width apart. Place a barbell at your feet.

Instructions

First pull the barbell up to your chest with your elbows bent out, like a deadlift. Then when the weight is at your neck, use your lower body to push it upwards. Do 3-4 sets of 6-8 reps.

Coaching points

Bend your knees as you catch the weight at neck height to absorb force

Lower the weight in two motions, first by dropping it so the arms are straight, then lower it the ground with a squat

× Download: If you want these drills on your mobile device at practice, download our If you want these drills on your mobile device at practice, download our practice planner app here.

Leave a comment if you end up using these drills to let me know how it’s worked out for you. If you have a favorite conditioning drill you’d like to share, leave a comment too!

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