Line runs require a series of short bursts of speed. The players line up at the baseline and, on your command, they sprint to the closest foul line and back.
Next, have the players run to the center line and back, followed by the far foul line, and then the opposite end of the court. This drill can be tailored to their fitness level. If a player is just getting into training, provide a brief rest period between sprints. As the kids get into better shape, they should run the drill continuously.
Sprints and Jogs
This drill works both the aerobic and anaerobic systems. In the gym, the players sprint to center court and then jog to the other half of the court. They can either pause for recovery at the other end or turn right around and do it again. The drill can also be done on a football field, where players alternate between sprinting 20 yards and jogging 20 yards.
Sprints and Wall Taps
Standing at the court baseline, the athletes sprint to the opposite end. Then, have the players complete 10 wall taps, an exercise in which an individual stands facing a wall with his or her hands above their head and jumps repeatedly.
Next, have the players sprint back to the other end of the court, where they do nine wall taps, followed by running to the opposite end again to do eight wall taps, and so forth.
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