CONDITIONING.STACK.

COM/BASKETBALL
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Defensive Lane Slides* 2 15 sec. 30 sec.
Zig-Zag Sprints** 2 15 sec. 30 sec.
Box Drill*** 2 15 sec. 30 sec.
Half-Circle Sprints**** 2 Three-point line arc 45 sec.
Sprints***** 2 To the far free-throw line 45 sec.
*Defensive slide between the lane lines.
**Start at the block on the baseline and sprint in a zig-zag pattern between the lane lines extended down the length of the
court.
***Start at the block on the baseline. Sprint to the free-throw line, shufe across the free-throw, backpedal to the baseline and
shufe across the baseline to the starting position.
****Start at the baseline and sprint along the three-point line. Stop at the baseline, and sprint along the three-point line to the
starting position.
*****Sprint at 90-percent max speed.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Sideline-to-Sideline Shuttle* 1-2 15 1 min.
*Sprint at 80- to 90-percent max speed.
CONDITIONING.STACK.COM/BASKETBALL
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

2
BASKETBALL
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Shuttle 1
To the near free-throw
line and back
30 sec.
Shuttle 1 To half court and back 40 sec.
Shuttle 1
To the far free-throw
line and back
50 sec.
Shuttle 1 To the far baseline and back 60 sec.
Shuttle 1
To the far free-throw
line and back
50 sec.
Shuttle 1 To half court and back 40 sec.
Shuttle 1
To the near free-throw
line and back
30 sec.
*Start each shuttle at the baseline. Sprint at 80- to 90-percent max speed, stop on the line and sprint back to the start.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Tempo Runs* 10 40 yards Walk back to start
*Sprint at 80-percent max speed.
CONDITIONING.STACK.COM/BASKETBALL
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

3
BASKETBALL
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Defensive Lane Slides* 3 15 sec. 30 sec.
Zig-Zag Sprints** 3 15 sec. 30 sec.
Box Drill*** 3 15 sec. 30 sec.
Half-Circle Sprints**** 3 Three-point line arc 45 sec.
Sprints***** 3 To the far free-throw line 45 sec.
*Defensive slide between the lane lines.
**Start at the block on the baseline and sprint in a zig-zag pattern between the lane lines extended down the length of the
court.
***Start at the block on the baseline. Sprint to the free-throw line, shufe across the free-throw, backpedal to the baseline and
shufe across the baseline to the starting position.
****Start at the baseline and sprint along the three-point line. Stop at the baseline, and sprint along the three-point line to the
starting position.
*****Sprint at 90-percent max speed.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Sideline-to-Sideline Shuttle* 1-2 17 1 min.
*Sprint at 80- to 90-percent max speed.
CONDITIONING.STACK.COM/BASKETBALL
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

4
BASKETBALL
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Shuttle 2
To the near free-throw
line and back
30 sec.
Shuttle 2 To half court and back 40 sec.
Shuttle 2
To the far free-throw
line and back
50 sec.
Shuttle 2 To the far baseline and back 60 sec.
Shuttle 2
To the far free-throw
line and back
50 sec.
Shuttle 2 To half court and back 40 sec.
Shuttle 2
To the near free-throw
line and back
30 sec.
*Start each shuttle at the baseline. Sprint at 80- to 90-percent max speed, stop on the line and sprint back to the start.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Tempo Runs* 12 40 yards Walk back to start
*Sprint at 80-percent max speed.
CONDITIONING.STACK.COM/BASKETBALL
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

5
BASKETBALL
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Defensive Lane Slides* 3 15 sec. 30 sec.
Zig-Zag Sprints** 3 15 sec. 30 sec.
Box Drill*** 3 15 sec. 30 sec.
Half-Circle Sprints**** 3 Three-point line arc 45 sec.
Sprints***** 3 To the far free-throw line 45 sec.
*Defensive slide between the lane lines.
**Start at the block on the baseline and sprint in a zig-zag pattern between the lane lines extended down the length of the
court.
***Start at the block on the baseline. Sprint to the free-throw line, shufe across the free-throw, backpedal to the baseline and
shufe across the baseline to the starting position.
****Start at the baseline and sprint along the three-point line. Stop at the baseline, and sprint along the three-point line to the
starting position.
*****Sprint at 90-percent max speed.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Sideline-to-Sideline Shuttle* 1-2 17 1 min.
*Sprint at 80- to 90-percent max speed.
CONDITIONING.STACK.COM/BASKETBALL
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

6
BASKETBALL
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Shuttle 2
To the near free-throw
line and back
30 sec.
Shuttle 2 To half court and back 40 sec.
Shuttle 2
To the far free-throw
line and back
50 sec.
Shuttle 2 To the far baseline and back 60 sec.
Shuttle 2
To the far free-throw
line and back
50 sec.
Shuttle 2 To half court and back 40 sec.
Shuttle 2
To the near free-throw
line and back
30 sec.
*Start each shuttle at the baseline. Sprint at 80- to 90-percent max speed, stop on the line and sprint back to the start.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Tempo Runs* 12 40 yards Walk back to start
*Sprint at 80-percent max speed.
CONDITIONING.STACK.COM/BASKETBALL
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

7
BASKETBALL
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Defensive Lane Slides* 2 15 sec. 30 sec.
Zig-Zag Sprints** 2 15 sec. 30 sec.
Box Drill*** 2 15 sec. 30 sec.
Half-Circle Sprints**** 2 Three-point line arc 45 sec.
Sprints***** 2 To the far free-throw line 45 sec.
*Defensive slide between the lane lines.
**Start at the block on the baseline and sprint in a zig-zag pattern between the lane lines extended down the length of the
court.
***Start at the block on the baseline. Sprint to the free-throw line, shufe across the free-throw, backpedal to the baseline and
shufe across the baseline to the starting position.
****Start at the baseline and sprint along the three-point line. Stop at the baseline, and sprint along the three-point line to the
starting position.
*****Sprint at 90-percent max speed.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Sideline-to-Sideline Shuttle* 1-2 15 1 min.
*Sprint at 80- to 90-percent max speed.
CONDITIONING.STACK.COM/BASKETBALL
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

8
BASKETBALL
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Shuttle 1
To the near free-throw
line and back
30 sec.
Shuttle 1 To half court and back 40 sec.
Shuttle 1
To the far free-throw
line and back
50 sec.
Shuttle 1 To the far baseline and back 60 sec.
Shuttle 1
To the far free-throw
line and back
50 sec.
Shuttle 1 To half court and back 40 sec.
Shuttle 1
To the near free-throw
line and back
30 sec.
*Start each shuttle at the baseline. Sprint at 80- to 90-percent max speed, stop on the line and sprint back to the start.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.
Tempo Runs* 10 50 yards Walk back to start
*Sprint at 80-percent max speed.