Four line Sprint With Defensive Slides

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Categories: Agility  
Ages: All Ages  Youth  Middle School  High School+  

Purpose of the Drill:

The purpose of this drill is to build up a player's speed endurance using movements from the game of basketball.

Instructions

  • The player should sprint to the foul line and perform three defensive slides steps back in one direction.
  • Then sprint to the half court line and perform three defensive slide drills back in the opposite direction.
  • Then sprint to the opposite foul line and perform three defensive slides back in the same direction as the first foul line.
  • Then sprint to the opposite baseline and perform three defensive slides back in the same direction used at half court.
  • Repeat for three to five rounds.

Points of Emphasis:

  • Staying low on your defensive slide.
  • Change directions from your sprint into your slide and back into your sprint quickly.
  • Stay low and balanced when changing directions and movements. This will allow for a more explosive transition out of each movement and into the next.

Motivation/Teaching Tips:

  • Time the drill.


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