Basketball Court Agilities
Before starting any workout, please remember to warm up and stretch properly.
Incorporate speed drills into your warm up to help master the skills associated with proper
running mechanics. A good warm up should last between five to ten minutes with the goal of
increasing your internal, core body temperature. This increase in core temperature is normally
defined when a substantial sweat is achieved. Then, take ten to fifteen minutes to dynamically
stretch your entire body. Following the workouts, again, take time to warm down and stretch.
Five to ten minutes is an adequate time for a warm down. The use of a static stretching
program after a workout is more beneficial and should not be taken lightly. Stretching for
fifteen minutes each day will increase the resting length of muscles, restore normal range of
movement, encourage proper blood flow and permit increase of power with strengthening
exercises.
“Suicide” Workout
All sprints, complete twice in a row. Goal is
to be under 30 seconds. Rest one minute or
less. When 4 sets are achieved start
decreasing rest time by 5 second intervals.
“6 in 36” Workout
Six full court sprints under 36 seconds.
Begin by completing 4 sets. Goal is 10. Rest
36 seconds or less. When goal is achieved,
decrease rest time by 5 second intervals.
“Combo” Workout
Sprint #1, defensive slide #2, backpedal #3,
and sprint #4. Goal is to be under 45
seconds with good technique. Begin by
completing 4 reps. Goal is 10. Rest 90
seconds or less. When goal is achieved,
decrease rest time by 5 second intervals.
“Block Slide” Workout
Using blackboard erasers, replace erasers
while defensive sliding the entire drill.
Begin by completing 5 sets. Goal is 20 in
thirty seconds. Rest 30 seconds or less.
When goal is achieved, decrease rest time
by 10 second intervals.
Loyola Greyhounds Strength and Conditioning
“Shuttle” Workout
“Sprint/Walk” Workout
Defensive Slide to first cone and back,
Backpedal to second cone and back, sprint
from sidelines and end lines. Goal is two
laps in one minute. Begin by completing 4
sets. Rest two minutes or less. When goal
is achieved, decrease rest time by 5 second
intervals.
Requires two people.
Athlete in front sprints around the outside
of the court until they catch up to the
person walking. The “walker” then
becomes the “sprinter”. After both athletes
have sprinted this is one rep. Begin by
completing 5 reps. Goal is 20. Recovery
occurs while walking. When goal is
achieved, decrease total time it takes to
complete exercise.
“Four Corner Run” Workout
“Agility Square” Workout
Starting in one corner of the court, sprint to
opposite baseline, defensive slide across
that baseline, backpedal to starting baseline,
and defensive slide to start position. Goal is
to be under 20 seconds with good
technique. Begin by completing 4 reps.
Goal is 10. Rest 20 seconds or less. When
goal is achieved, decrease rest time by 5
second intervals.
Starting in one corner of the court,
defensive slide to paint. Sprint to foul line.
Defensive slide to side line. Backpedal to
base line. Repeat 4 times, enlarging each
time as shown. This equals one rep. Begin
by completing 4 reps. Goal is 10. Rest as
long as it takes to run. When goal is
achieved, decrease rest time by 5 second
intervals.
Loyola Greyhounds Strength and Conditioning