Drill3 phasesRuns 17.8 s
Dynamic Warm-Up Lines
A row of players moves from the baseline to half court and back with a different movement each trip: high knees and skips out, backpedal and carioca back, then build-up runs the length of the floor. Gets the body ready before any ball work.
- Difficulty
- Beginner
- Ages
- U8–Adult
- Minutes
- 8
- Players
- 1–24
- Coaches
- 1
- Balls
- 0
- Equipment
- No equipment: players and balls only.
Run it, tilt it, change it to fit your practice. Free to start. No account, nothing to install.
Coaching points
- Start easy and build: no sprinting until the last trips.
- Quality over speed: tall posture, active arms, land on the balls of the feet.
- The next row leaves when the row in front reaches the free-throw line.
- Same routine every practice, so players can run it themselves.
Phase by phase
1Phase 1
Out to half court with high knees, then skips: tall chest, opposite arm and knee, light on the balls of the feet.
- A cuts
- B cuts
- C cuts
- D cuts
- E cuts
- F cuts
2Phase 2
Back to the baseline: backpedal to the free-throw circle, then carioca the rest, hips turning, feet never crossing flat.
- A cuts to the left short corner
- B cuts to the left dunker
- C cuts
- D cuts
- E cuts to the right dunker
- F cuts to the right short corner
3Phase 3
Build-up run the full length: jog to half court, stride to the far free-throw line, sprint through the far baseline.
- A cuts
- B cuts
- C cuts
- D cuts
- E cuts
- F cuts
Variations
- Swap in lunges with a twist, side shuffles, open-the-gate and close-the-gate.
- Add a ball for younger players: dribble the way out, carry it back.
- Finish with two defensive-stance slides and a sprint.