The Working Athlete

Isn’t it a thrill to walk up a flight of steps and feel out of breath?

I don’t.

So, let’s see what a little conditioning can do!

High school basketball coaches use conditioning drills as a form of punishment that develops character. You can use it to enhance your anaerobic conditioning, and it can also be a great alternative to traditional fat-burning exercises. 

Benefits

Conditioning drills can help increase stamina, burn calories, and improve coordination and agility.

Consult your physician

Make sure you speak to your physician before you begin any physical activities. 

Work–out requirements

16 fl oz bottle of water

Basketball court

Duration

12 – 18 minutes (with warm-up and stretch included) 

Work out

Start behind the baseline and perform the exercise as described in the video.

Rest Interval

• Wind sprints – Walk back to the starting point and run again.
• Half court/full court – Walk to the opposite baseline and run again.
• Sprint- Slide-Sprint-backpedal – Walk to the opposite baseline and run again.

Do not take any additional time to rest when you reach the baseline. Start to run immediately.

Wind sprints                                                            4 reps @ 3 – 6 seconds

Walk back to the starting point

Half court/ Full court sprints                               4 reps @ 10- 17 seconds

Walk to the starting point

Sprint- Slide-Sprint-backpedal                           2 reps@ 11– 19seconds

Walk to the starting point

Stand alone

This program can be a standalone workout or implemented in your fitness routine.