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Free Basketball Conditioning Drills

These Basketball Conditioning Drills will help players and teams perform at their highest level! If you think about it, conditioning is one of the most important aspects of basketball.

Have you ever noticed how the fourth quarter of a close game is often controlled by the team that is in better physical condition. Why do you think that is?

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Well, that team has most likely spent more time conditioning their bodies so they can still perform effectively late in the game. They’re not likely to “run out of gas” at the end of the game.

If you’ve ever watched the movie Hoosiers or Glory Road, then you know what I’m talking about. The coaches in those movies conditioned their athletes so they would be able to out-perform their opponents late in the game.

There is no doubt in my mind that the players and teams that use basketball conditioning drills on regular basis are more effective on the court.

By learning and understanding the following Basketball Conditioning Drills

  • Players will be able to condition their bodies to perform at the highest level possible.
  • Parents will be able to guide their child more effectively as they learn to condition their bodies.
  • Coaches will have drills that will effectively and efficiently condition their players for peak performance on the court.

Basketball Conditioning Drills

Basketball Conditioning Drill #1: Endurance & Strength

Description – This is an excellent drill to improve leg strength and overall endurance. This drill should be done three times per week. The players should rest the day after performing this drill. This is great drill for players to do on their own – before, during or after the season.

Instructions –

Part 1:

  • Players will run up a flight of 15-20 steps 20 times.
  • Players will walk backward down the steps 20 times.
  • Players will hop up the steps 10 times – alternating from their left to right foot at each step.
  • Rest for 5 minutes.

Part 2:

  • Players will do 100 jumping jacks.
  • Players will jump rope for 10 minutes. Jump on both feet, right foot, left foot & alternating feet.
  • Rest for 5 minutes.

Part 3:

  • Players will do 50 squats.
  • Players will do 200 jumping jacks.
  • Players will perform 50 toe/calf raises on a step or ledge. They should work their way up to 200.
  • Rest for 5 minutes.
  • Players should stretch all their major muscles after this drill -especially their legs.

Players – 1 Or Entire Team.

Tips – Players should warm up their muscles (with a short jog or walk) and stretch before this drill and then cool down (again with a short jog or walk) and stretch after this drill. Players should also drink plenty of water before, during, and after this drill.

Variations – Players can use a steep hill instead of the steps if needed.

Skills – Leg Strength, Speed, Agility, Endurance, & Conditioning.

Basketball Conditioning Drill #2: Iron Cross Drill

Description – This is a great conditioning drill that can be used early in the season or in the pre-season.

Instructions – The players will start under one of the main baskets. The first player in line will start by doing defensive slides to half-court. They should be facing the sideline when they slide. Once they get to half-court they should slap the floor.

The player will then reverse pivot and do defensive slides in a zig-zag pattern on the right side of the court. Once the player reaches the corner they will do 25 push-ups.

The player will then sprint to the basket at that end of the court and do 10 rim touches. They will then sprint up the sideline not being used and get back in line for their next turn.

Players – 1 Or Entire Team.

Tips – Once the player reaches half-court, the next player in line can begin. Players should clap and encourage their teammates.

Variations – Instead of rim touches, backboard or net touches can be used if needed. For younger players, rim touches can be replaced with jumping jacks or jumping rope.

Skills – Overall Conditioning, Jumping, Defensive Slide, Quickness, Endurance & Speed.

Basketball Conditioning Drill #3: 6-1 Drill

Description – This is a great drill that improves overall conditioning and endurance. It also works well as a discipline drill.

Instructions – The players will partner up and start on one of the sidelines. Player 1 will start by sprinting across the court and back six times (down & back counts as 1). When they are done, player 2 will then do six sprints. The partners will continue to do their sprints across the court until they have both finished the 6-5-4-3-2-1 sequence.

Players – Entire Team.

Tips – Players should be sure to sprint all the way to the opposite sideline and back. They should touch the opposite line with their hands and then return.

Variations – The players can sprint down and then run backwards to return. The player not running can do jumping jacks, line jumps, etc…

Skills – Endurance, Speed, & Overall Conditioning.

Basketball Conditioning Drill #4: 17 Drill

Description – This is another excellent drill to improve overall endurance. This is similar to the 6-1 Drill.

Instructions – The players will line up on one of the sidelines. They will then sprint across the court and back 17 times in one minute.

Players – Entire Team.

Tips – Players must sprint for this drill. They should touch the sidelines with their foot – not their hands for this drill. Also, sprinting down is 1 – back is 2, etc…

Variations – This drill can be modified for younger players by lowering the number of lines (10 – 15). The number of lines can also be increased (18 – 20) as the season progresses and the players are better conditioned.

Skills – Endurance, Speed, & Overall Conditioning.


I hope you found these Basketball Conditioning Drills to be helpful and informative. Players and teams that take their conditioning seriously tend to be more successful on the basketball court! If you put the time and effort into conditioning, it will pay off for you in the end!

Be sure to check out our youth basketball tips page for more great advice on the game of basketball!

Enjoy and best of luck!