that it's not a race, it's more important to do the exercises
properly than to rush through and try and be first. Insist on proper form.
Run this drill from one baseline to half court. The essence
of this drill is to progress sideways from baseline to half-court
and back, never crossing the feet and always facing perpendicular
to the baseline. The knees should be bent and the butt kept
low in a defensive stance. Keep the palms up. No hopping.
Make your players face the same sideline both ways.
One leg hops
Players hop on one leg all the way to half court, then use
the other leg back. Focus on height not distance.
Two leg hops
Same as one leg hops, but jump off both feet.
Players take short, quick steps up on their toes.
After four running steps, players stutter step to a halt
in a defensive position.
Players run from baseline to half court and back keeping
their knees high.
Jump forward off the left foot and use the hands and right
leg going forward as far as possible. Land in a jump stop,
repeat off both legs..