10 people in a line. One person on course at one time. 10 seconds, 100% intensity and a 99 second rest period. 1 second transition between participants. Participants will complete with 10 repetitions of the course. INSTRUCTIONS: Players are to sprint from the starting orange cone to the cone straight infront, then turn and sprint to the cone situated on the right, bottom of the square. (as seen in diagram) Then they are to sprint forward to the orange cone infront and then turn and sprint towards the starter cone. This is to be done as many times as possible in the 10 second intervals with no stoppage.
The ball screen produces almost half of all professional offensive possessions, yet most teams still teach it as a memorised play. The modern approach trains the read - giving players a framework to decide based on what the defence does, not what the coach called.
The closeout is the most repeated defensive action in modern basketball. With fouls per game climbing in the 2025-26 season, coaches must teach defenders to contest the three without surrendering the drive or putting shooters on the line.
The 2-3 zone defence remains one of the most effective defensive systems in basketball when coached and executed properly. This guide covers the fundamentals of running a 2-3 zone, including player roles, rotations, and when to deploy it for maximum impact.
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