Drill4 phasesRuns 24.2 s
Sprint, Slide, Backpedal
Players run the outside of the court in a column: sprint up one sideline, defensive slide along the far baseline, backpedal down the other sideline, slide along the near baseline back to the start. Conditioning that also drills every defensive movement.
- Difficulty
- Beginner
- Ages
- U10–Adult
- Minutes
- 5
- Players
- 1–15
- 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
- Sprint the sidelines, but slide with good form: speed never beats stance.
- Slides stay low with the hands up; no hopping, no crossing the feet.
- Backpedal with the weight forward over the toes, not leaning back.
- Two to four laps, depending on age; the group finishes together.
Phase by phase
1Phase 1
Sprint up the right sideline. Stay a few steps apart and don't slow down before the corner.
- A cuts
- B cuts
- C cuts
2Phase 2
Defensive slide along the far baseline, facing the court: low, wide, feet never cross.
- A cuts
- B cuts
- C cuts
3Phase 3
Backpedal down the left sideline. Stay on the balls of the feet and look over your shoulder now and then.
- A cuts to the left corner
- B cuts
- C cuts to the left wing
4Phase 4
Slide along the near baseline back to the start, then straight into the next lap or a rest.
- A cuts to the right corner
- B cuts to the right short corner
- C cuts to the right dunker
Variations
- Add a ball: speed dribble the sideline, carry it on the slides.
- Switch directions every lap so both slide leads get worked.
- Coach whistles a change of direction during a slide.