Pre-Season Conditioning Routine

ENDURANCE TRAINING
Metabolic Speed Program

While coaching high school in Tennessee, we used this program to break up the monotony of pre-season conditioning.
This type of program will involve sprinting, carioca, backpedal and side shuffle with a brief amount of rest between each set. It will simulate the running and resting times during a game.

Distance Rest—15 seconds between each drill
1. Baseline to top of key
2. Baseline to half-court line
3. Baseline to foul line
4. Shuffle, baseline to foul line
5. Baseline to foul line
6. Baseline to half-court line
7. Back pedal, baseline to foul line
8. Carioca, baseline to foul line
9. Baseline to half-court line
10. Baseline to baseline

3 Minute Rest
1. Baseline to baseline
2. Side shuffle, baseline to half-court line
3. Baseline to foul line
4. Baseline to baseline
5. Carioca, baseline to top of key
6. Baseline to top of key
7. Side shuffle, baseline to foul line
8. Baseline to top of key
9. Baseline to baseline
10. Back pedal, baseline to foul line

3 Minute Rest
1. Side shuffle, baseline to baseline
2. Baseline to baseline
3. Baseline to foul line
4. Carioca, baseline to foul line
5. Baseline to baseline

Repeat 3 Times Equals One Game