Here are some conditioning drills that I have picked from various NBA team's pre-draft workouts.
Figure 8 Conditioning Test
Each Player does this with or without a ball for 30 seconds. A college basketball player should be able to get 7.5 points in 30 seconds. Every time a player loops around a cone he gets 1 point. However, a coach will credit a player with fractions of a point based on where they finish at the conclusion of 30 seconds.
Fastest 40
Each "5" = 5 Down & Backs
1st 5: 17 seconds
each player has 17 seconds to run 1 Down & Back, then they start the second Down & Back every-minute-on-the-minute (EMOM). Each group of 5 should take 6 minutes, with the last Down & Back starting at the 5:00 mark.
2nd 5: 16 seconds
3rd 5: 15 seconds
4th 5: 14 seconds
5th 5: 13 seconds
6th 5: 12 seconds
7th 5: 11 seconds
8th 5: 10.5 seconds
This is a long drill (approximately 45 minutes).
Celtics Ladder (with a partner)
Each partner group (player A and player B) have 5:45 to complete this ladder. While player A is running, player B rests, and vice versa.
Player A: 5 Down & Backs
Player B: 5 Down & Backs
Player A: 4 Down & Backs
Player B: 4 Down & Backs
Player A: 3 Down & Backs
Player B: 3 Down & Backs
Player A: 2 Down & Backs
Player B: 2 Down & Backs
Player A: 1 Down & Back
Player B: 1 Down & Back
The Gauntlet (Track workout)
1 mile for time
2:00 rest
800m run in 1/2 time of mile run
2:00 rest
400m run in 1/2 time of 800m run
2:00 rest
200m run in 1/2 time of 400m run
Green Light, Yellow Light, Red Light (Track workout)
Each player SPRINTS 200m, JOGS 200m, then WALKS 100m.
Repeat this cycle 8 times.
Comments