Drill2 phasesRuns 13.3 s
Sideline 17s
Players line up on one sideline and sprint across the width of the court and back, touching each sideline, seventeen times in total against the clock. A tough, simple test of conditioning and will.
- Trains
- Conditioning
- Difficulty
- Intermediate
- Ages
- U14–Adult
- Minutes
- 5
- Players
- 1+
- 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
- Touch every line; a short turn is a cheated rep.
- Turn low with the outside foot planted and push off it.
- Set a time by age and level, and rest twice as long as the run before the next one.
- Run it as a team: the rep only counts when everyone makes the time.
Phase by phase
1Phase 1
Across and back, twice: touch each sideline with a foot, turn low and hard, and push straight back.
- A cuts
- B cuts
- C cuts
- D cuts
2Phase 2
Keep going until seventeen widths are done; the last one finishes on the far sideline. Target about a minute for senior players.
- A cuts
- B cuts
- C cuts
- D cuts
Variations
- Younger players: half the number of widths with a longer target time.
- Defensive slides for the first and last widths.
- Shoot two free throws after each run; a make takes five seconds off the next target.