In this shooting drill that Iowa State head coach Fred Hoiberg learned from former NBA star Chris Mullin, a player will work on their shooting while incorporating some conditioning into the drill. Hoiberg stresses good footwork and proper form on every shot, even when the player is tired.
Drill Summary: The player begins by running one line and shooting from the opposite elbow after receiving a pass from the coach. Then, the player runs two lines before shooting two shots (one at each elbow). Then three lines with three shots, four lines with four shots and five lines with five shots. At the conclusion of the drill, the player does a round of threes and then shoots five free throws to catch their breath. If the player is more conditioned, they can continue “back down the ladder” as well.
Keys to the Drill:
1) Footwork. Plant on the correct pivot foot.
2) Maintain good form when fatigued.
3) Shooting balance.
4) Work on conditioning.
This video came from Championship Productions’ video “Open Practice: Off Season Shooting and Conditioning Workout.” View other world class Basketball videos!
In this dynamic practice drill from St. James Academy head coach Nancy Dorsey, players will feel the burn as they learn to pursue balls in rapid succession. This activity not only works on digging, but also serves as a great conditioning drill.
Drill Summary: The coach sets up on one side of the net with a basket of balls. Players set up on the other side, with three pairs split up in the service area and a target player just in front of the net. Remaining players act as shaggers. The players in the three pairs determine who is in the drill first. Those players get set and the coach lobs a ball in front of them one at a time, in order. After each player digs their ball, they must run back to their partner and tag their hand before the next ball drops in. Players must make a predetermined amount of perfect passes (balls that the target player could set) before the drill is over.
Keys to the Drill:
1) Be willing to hit the floor.
2) Accurate passes.
3) Fight through pain.
4) No cheating!
This video came from Championship Productions’ video “High School Volleyball: Dynamic Practice Design and Drills.” View other world class Volleyball videos!
University of Minnesota Head Coach, Richard Pitino, uses the “85 & 2 Drill” regularly in practice, as a conditioner, to help his team stay in shape to play an up and down full-court pace of basketball. The drill requires the team to make 85 left-handed lay-ups in two minutes.
Drill Summary: Coach Pitino tells the team to split in half and go to each baseline to start the drill. The drill begins with a player passing to a coach on the elbow, getting the ball back, and going three dribbles to the other basket for a lefty lay-up. The clock will not start until the first lay-up is made. A coach is placed on each left elbow and the drill takes place on both sides of the court with continuous left-handed lay-ups. The team can only use three basketballs for the entire drill.
1) Limit Your Dribbles (Three Dribbles after Receiving the Ball Back from the Coach)
2) Dribbling and Finishing with Your Weak Hand
3) Passing & Catching on the Go
Lehigh University Head Strength & Conditioning Coach, Eric Markovcy, uses a ladder drill that is designed to keep the players’ feet under them. In addition, it is important that the players lead with the proper foot when changing direction. Coach Markovcy also makes the drill more “game specific” by having the players do the ladder drill based upon his voice commands and also upon his hand signals.
Drill Summary: In the ladder drill he stresses hips low and chest high and proud. With the chest up he also wants the eyes up so that the players have the vision to see everything. The players go through the drill with their sticks in their hands. On his mark, the player steps in with both feet and then out with both feet. The players will go both right and left.
Teaching Point: Progression to the voice or hand signals should only be done once mastery of the initial ladder drill is achieved.
This video came from Championship Productions’ video “Speed, Agility and Explosiveness Training for Lacrosse.” View other world class Lacrosse videos!
Ricky Fried, Georgetown University Head Women’s Lacrosse Coach, provides you with a drill that emphasizes defensive footwork. This drill can also serve as a conditioning drill for your team.
Drill Summary: The athletes form three lines. The first player in each line faces the coach and begins to backpedal in a defensive stance. As the coach points right or left, the players shuffle in that direction. On the whistle, all three players turn and sprint to the opposite sideline.