Sport · 25 min

Court Conditioning

Short sprints, jumps and defensive slides with about three times as much rest as work.

• 25 minutes
• Regular
• No kit

Customise copies this workout to the Bench, where every move and number is yours to change.

Basketball is repeated short bursts, so this session is too: 5 second sprints, jumps where you stick every landing, and quick defensive slides, each with roughly three times as much rest as work. The landings matter as much as the jumps; land softly with your knees over your toes. Do it on a court or any flat, grippy surface.

Kit

No kit

Music

The tempo follows each block.

Sport

Train for basketball

Tempo shape

Z2 Warm · 90 to 115 bpmZ5 Peak · 135 to 150 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • Jog in Place60 s
   • Leg Swing15 s each side
   • Lateral Leg Swing15 s each side
   • Lateral Lunge5 reps each side
   • A-Skip20 s
   • High Knees20 s

2. Repeated sprints8 rounds

   Z5 Peak
   • Sprint5 s · Explode out, then walk back

3. Jump and land3 rounds

   Z5 Peak
   • Squat Jump5 reps · Stick each landing for two seconds
   • Broad Jump4 reps · Land soft, hold, reset
   • Skater Hop15 s · Stick each side before you push off

4. Defensive slides4 rounds

   Z5 Peak
   • Lateral Shuffle10 s · Low stance, hands active
   • Fast Feet10 s

5. Second sprint set6 rounds

   Z5 Peak
   • Shuttle Run10 s · Touch, turn, go

6. Cool down

   Z1 Recover
   • March in Place45 s
   • Standing Quad Stretch25 s each side
   • Standing Hamstring Stretch25 s each side
   • Half-Kneeling Hip Flexor Stretch25 s each side

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.