Run shuttles between the half court line and the baseline;
Speed of running depends on level of work required and time in the session - jog if it is for a warmup, raise to 75 % to 100 % if it is for a fitness test.
A good drill to work on turning and footwork as players tire.
Pyramid
Baseline to near free throw line to baseline;
Baseline to half court line to baseline;
Baseline to far free throw line to baseline;
Baseline to far baseline to baseline.
The aim is to complete the pyramid within 30 seconds.
If the player exceeds 30 seconds a penalty should be incurred (for example 1 press up for every 0.5 second over 30 seconds).
Repeat the pyramid to improve/assess endurance.
Pyramid and Shuffle
Baseline to sideline level with freethrow line;
Sidestep to middle of free throw circle and back to sideline;
Sideline level with freethrow line backwards to baseline;
Baseline to half court line;
Sidestep to middle of centre circle and back to sideline;
Sideline level with centre circle backwards to baseline;
Baseline to sideline level with far freethrow line;
Sidestep to middle of far free throw circle and back to sideline;
Sideline level with far freethrow line backwards to baseline;
Baseline to far baseline.
2 Lengths
Baseline to far baseline and back.
Should be completed in 11 seconds.
4 Cross-Court Shuttles
Sideline to sideline and back again;
Repeat twice (or 4 widths)
Should be completed in 8 seconds.
Pressups
On the floor, resting on palms of hands and toes and balls of the feet only, arms locked;
Body should be straight;
Lower torso to the ground by bending the arms, body to remain rigid;
Torso should get within a fist's distance from the floor;
Lift torso back up by straightening the arms.
Set a target of 40 pressups, 30 seconds, or any amount/duration that your players should be capable of achieving.
Bicycle Squats
Start in the pressup position;
Bring one leg forwards, bending the knee;
The knee should pass in front of the line between the shoulders;
Leg moves backwards as the other leg moves forwards, knee between the shoulders.
Exercise continuously for 30 seconds to 2 minutes.
Crunches
Lie on the floor, back flat, legs bent, feet flat, arms crossed over chest;
Core muscles should be firm, and remain tense throughout;
Raise torso by using the stomach muscles, not the back;
Slowly lower torso back down again by controlling stomach muscles;
Core muscles should not lose tension.
Set a target of 40 situps, 30 seconds continuous work, or any amount/time that your players should be capable of achieving.
Burpees
Stand, arms above head;
Jump as high as possible, reaching hands as high as possible;
On landing, drop to the pressup position;
Bring both knees between your shoulders simultaneously and back to the pressup position (a squat thrust);
Back to your feet, in the same movement jumping as high as possible raising arms and hands as high as possbile;
When performing the jump, keep head raised and look forwards, not to the ground.
Set a target of 20 burpees, 30 seconds continuous work, or any amount/time that your players should be capable of achieving.
Bench Hops
Stand three quarters of a metre to one side of the bench;
Two-footed jump over the bench;
Land two footed on the toes;
Bend knees, absorb energy, and two-footed jump back over the bench.
Exercise for 30 seconds - 2 minutes continuous exercise.
Backboard Touches
Stand on the baseline below the backboard;
Two-footed jump arms raised above the head to touch the backboard with both hands;
Land two footed on the toes;
Bend knees, absorb energy, and two-footed jump back up to touch the backboard;
If players cannot jump that high in one motion, take a second jump, gaining more power from the knee bend.
Set a target of 20 backboard touches or 30 seconds continuous work, or whatever is appropriate for the player.
Centre Circle Shuffles
Feet wide apart, crab across the centre circle;
Hands raised as if defending, try and spread yourself wide, maintain stability;
Touch the centre circle line with outside hand when you reach it.