Drill2 phasesRuns 8.5 s
Lane Agility
A timed run around the free-throw lane, always facing the baseline: sprint down, shuffle across the baseline, backpedal up, shuffle back to the start, then the same lap the other way. The lane agility test of the NBA Draft Combine.
- Difficulty
- Beginner
- Ages
- U12–Adult
- Minutes
- 8
- Players
- 1–10
- Coaches
- 1
- Balls
- 0
- Equipment
- 4Cone
Run it, tilt it, change it to fit your practice. Free to start. No account, nothing to install.
Coaching points
- Face the baseline the whole time; turning to run a shuffle leg voids the rep.
- Shuffle, never cross the feet, and stay low through every change of direction.
- Touch the line at each corner; cutting a corner or knocking a cone means a re-run.
- Under control first, then fast: time each rep and try to beat it.
Phase by phase
1Phase 1
First lap, facing the baseline the whole way: sprint down the lane line, shuffle across the baseline, backpedal up to the elbow, shuffle back to the start and touch the floor.
- A cuts to the left dunker
- A cuts to the right dunker
- A cuts to the right elbow
- A cuts to the left elbow
2Phase 2
Second lap the other way: shuffle across the free-throw line, sprint down, shuffle back along the baseline, backpedal to the finish. The coach stops the watch; the next runner goes.
- A cuts to the right elbow
- A cuts to the right dunker
- A cuts to the left dunker
- A cuts to the left elbow
Variations
- Training set: two runs from each elbow, then the whole set again.
- Use it as a test at the start and end of the season and keep the times.
- Narrow lane (high-school court): put the cones outside the lines so the course keeps its size.