This famous basketball workout is used by coaches around the world to increase fitness and technique in playing defence. It’s an excellent tool that can be used at the start of basketball practice sessions to increase the energy in the team, or can be done solo or in a one-on-one coaching situation.
The workout is designed to get players to react to movements of their player. At all times during the drill, players must be stutter stepping on the spot: keeping their feet moving up and down ready to move. The coach then points one way or the other and the players must slide that way. Typically this starts off to the left and right, but can include forwards (closing out) and backwards (sliding backwards).
Some people like to throw in other movements like diving on a loose ball (alternatively: one push up), grabbing a rebound (one high jump) or taking a charge.
This is a high intensity workout and should not last for more than one minute before a break to ensure that technique does not get sloppy.
If done solo, try this:
1. slide 5 times to the left, stutter step for 5 seconds.
2. slide 5 times to the right, stutter step for 5 seconds.
3. sprint forwards and close out to a player with your hands up to stop a shot
4. dive forwards on to a loose ball (or do a push up if you’re training on a surface that you can’t dive on to!)
5. do 3 slides to your back and left and then 3 slides to your back and right. Similar to if you were guarding a ball being brought up the court.
6. jump high for a rebound