Day 1 Exercise Sets Distance Rest

1
Day 1
Exercise
Sets
Distance
Rest
Speed Ladder- Forward 2 Feet In
Ladder
45 sec.
Speed Ladder- Lateral 2 Feet In
Ladder (each direction)
45 sec.
Speed Ladder- Ickey Shuffle
45 sec.
Speed Ladder- Lateral In, In, Out, Out
45 sec.
X-Drill
Drill
2 min.
T-Drill
Drill
2 min.
Lane Agility Drill
Drill
2 min.
Zig-Zag Sprints
Full Court
Walk back to start
Sets
Distance
Rest
Lateral Bounding
10 yards
2 min.
Backpedal
10 yards
2 min.
Shuffle-to-Sprint
Sprints
10 yards
2 min.
Sprints
20 yards
2 min.
Sprints
30 yards
2 min.
Sets
Time/Distance
Rest
Jump Rope- Two Legs*
20 sec.
30 sec.
Jump Rope- Alternating Legs*
20 sec.
30 sec.
Jump Rope- Side to Side*
20 sec.
30 sec.
Jump Rope- Single Leg*
20 sec.
30 sec.
3-Cone Drill
Drill
2 min.
Mirror Drill
15 sec.
2 min.
Up and Backs
Full Court
Walk back to start
Day 2
Exercise
5 + 10 yards each direction
2 min.
Day 3
Exercise
*Perform as a circuit. Rest for 5 minutes before moving on to the 3-Cone Drill.
BASKETBALL
SUMMER CONDITIONING
WEEK
Day 1
Exercise
Sets
Distance
Rest
Ladder
45 sec.
45 sec.
45 sec.
45 sec.
X-Drill
Drill
2 min.
T-Drill
Drill
2 min.
Lane Agility Drill
Drill
2 min.
Zig-Zag Sprints
Full Court
Walk back to start
Sets
Distance
Rest
Lateral Bounding
10 yards
2 min.
Backpedal
10 yards
2 min.
Shuffle-to-Sprint
2 min.
Sprints
10 yards
2 min.
Sprints
20 yards
2 min.
Sprints
30 yards
2 min.
Sets
Time/Distance
Rest
20 sec.
30 sec.
20 sec.
30 sec.
20 sec.
30 sec.
20 sec.
30 sec.
3-Cone Drill
Drill
2 min.
Mirror Drill
15 sec.
2 min.
Up and Backs
Full Court
Walk back to start
Day 2
Exercise
Day 3
Exercise
BASKETBALL
SUMMER CONDITIONING
WEEK
Day 1
Exercise
Sets
Distance
Rest
Ladder
45 sec.
45 sec.
45 sec.
45 sec.
X-Drill
Drill
2 min.
T-Drill
Drill
2 min.
Lane Agility Drill
Drill
2 min.
Zig-Zag Sprints
Full Court
Walk back to start
Sets
Distance
Rest
Lateral Bounding
15 yards
2 min.
Backpedal
15 yards
2 min.
Shuffle-to-Sprint
2 min.
Sprints
10 yards
2 min.
Sprints
20 yards
2 min.
Sprints
30 yards
2 min.
Sprints
40 yards
2 min.
Sets
Distance
Rest
20 sec.
20 sec.
20 sec.
20 sec.
20 sec.
20 sec.
20 sec.
20 sec.
3-Cone Drill
Drill
2 min.
Mirror Drill
20 sec.
2 min.
Up and Backs
Full Court
Walk back to start
Day 2
Exercise
Day 3
Exercise
BASKETBALL
SUMMER CONDITIONING
WEEK
Day 1
Exercise
Sets
Distance
Rest
Ladder
45 sec.
45 sec.
45 sec.
45 sec.
X-Drill
Drill
2 min.
T-Drill
Drill
2 min.
Lane Agility Drill
Drill
2 min.
Zig-Zag Sprints
Full Court
Walk back to start
Sets
Distance
Rest
Lateral Bounding
15 yards
2 min.
Backpedal
15 yards
2 min.
Shuffle-to-Sprint
2 min.
Sprints
10 yards
2 min.
Sprints
20 yards
2 min.
Sprints
30 yards
2 min.
Sprints
40 yards
2 min.
Sets
Time/Distance
Rest
20 sec.
20 sec.
20 sec.
20 sec.
20 sec.
20 sec.
20 sec.
20 sec.
3-Cone Drill
Drill
2 min.
Mirror Drill
20 sec.
2 min.
Up and Backs
Full Court
Walk back to start
Day 2
Exercise
Day 3
Exercise
BASKETBALL
SUMMER CONDITIONING
WEEK
Day 1
Exercise
Sets
Distance
Rest
Mini Hurdle Hops- Two Legs
10 yards
45 sec.
Mini Hurdle- High Knees
10 yards
45 sec.
Mini Hurdle Hops- Single Leg
10 yards each leg
45 sec.
Mini Hurdle- Lateral High Knees
10 yards each direction
45 sec.
X-Drill
2xDrill*
3 min.
T-Drill
2xDrill*
3 min.
Lane Agility Drill
2xDrill*
3 min.
Zig-Zag Sprints
Full Court
Walk back to start
Sets
Distance
Rest
Lateral Bounding
20 yards
2 min.
Backpedal-to-Sprint
5 + 10 yards
2 min.
Shuffle-to-Sprint
2 min.
Sprints
20 yards
2 min.
Sprints
40 yards
2 min.
Sprints
60 yards
2 min.
Sets
Time/Distance
Rest
20 sec.
15 sec.
20 sec.
15 sec.
20 sec.
15 sec.
20 sec.
15 sec.
3-Cone Drill
Drill
2 min.
Mirror Drill
25 sec.
2 min.
Change-of-Direction Drill
Full Court
Walk back to start
*Repeat pattern twice.

Day 2
Exercise
Day 3
Exercise
BASKETBALL
SUMMER CONDITIONING
WEEK
Day 1
Exercise
Sets
Distance
Rest
10 yards
45 sec.
10 yards
45 sec.
10 yards each leg
45 sec.
45 sec.
X-Drill
2xDrill*
3 min.
T-Drill
2xDrill*
3 min.
Lane Agility Drill
2xDrill*
3 min.
Zig-Zag Sprints
Full Court
Walk back to start
Sets
Distance
Rest
Lateral Bounding
20 yards
2 min.
Backpedal-to-Sprint
5 + 10 yards
2 min.
Shuffle-to-Sprint
2 min.
Sprints
20 yards
2 min.
Sprints
40 yards
2 min.
Sprints
60 yards
2 min.
Sets
Time/Distance
Rest
20 sec.
15 sec.
20 sec.
15 sec.
20 sec.
15 sec.
20 sec.
15 sec.
3-Cone Drill
Drill
2 min.
Mirror Drill
25 sec.
2 min.
Full Court
Walk back to start
Day 2
Exercise
Day 3
Exercise
BASKETBALL
SUMMER CONDITIONING
WEEK
Day 1
Exercise
Sets
Distance
Rest
10 yards
45 sec.
10 yards
45 sec.
10 yards each leg
45 sec.
45 sec.
X-Drill
2xDrill*
3 min.
T-Drill
2xDrill*
3 min.
Lane Agility Drill
2xDrill*
3 min.
Zig-Zag Sprints
Full Court
Walk back to start
Sets
Distance
Rest
Lateral Bounding
20 yards
2 min.
Backpedal-to-Sprint
5 + 10 yards
2 min.
Shuffle-to-Sprint
2 min.
Sprints
10 yards
2 min.
Sprints
20 yards
2 min.
Sprints
40 yards
2 min.
Sprints
60 yards
2 min.
Sets
Time/Distance
Rest
20 sec.
10 sec.
20 sec.
10 sec.
20 sec.
10 sec.
20 sec.
10 sec.
3-Cone Drill
Drill
2 min.
Mirror Drill
30 sec.
2 min.
Full Court
Walk back to start
Day 2
Exercise
Day 3
Exercise
BASKETBALL
SUMMER CONDITIONING
WEEK
Day 1
Exercise
Sets
Distance
Rest
10 yards
45 sec.
10 yards
45 sec.
10 yards each leg
45 sec.
45 sec.
X-Drill
2xDrill*
3 min.
T-Drill
2xDrill*
3 min.
Lane Agility Drill
2xDrill*
3 min.
Zig-Zag Sprints
Full Court
Walk back to start
Sets
Distance
Rest
Lateral Bounding
20 yards
2 min.
Backpedal-to-Sprint
5 + 10 yards
2 min.
Shuffle-to-Sprint
2 min.
Sprints
10 yards
2 min.
Sprints
20 yards
2 min.
Sprints
40 yards
2 min.
Sprints
60 yards
2 min.
Sets
Time/Distance
Rest
20 sec.
10 sec.
20 sec.
10 sec.
20 sec.
10 sec.
20 sec.
10 sec.
3-Cone Drill
Drill
2 min.
Mirror Drill
30 sec.
2 min.
Full Court
Walk back to start
Day 2
Exercise
Day 3
Exercise
BASKETBALL
SUMMER CONDITIONING
WEEK

Day 1 Exercise Sets Distance Rest

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Day 1 Exercise Sets Distance Rest

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1

Speed Ladder- Forward 2 Feet In

Speed Ladder- Lateral 2 Feet In

Ladder (each direction)

Speed Ladder- Ickey Shuffle

Ladder (each direction)

Speed Ladder- Lateral In, In, Out, Out

Ladder (each direction)

Lane Agility Drill

Walk back to start

Jump Rope- Two Legs*

Jump Rope- Alternating Legs*

Jump Rope- Side to Side*

Jump Rope- Single Leg*

Walk back to start

5 + 10 yards each direction

Speed Ladder- Forward 2 Feet In

Speed Ladder- Lateral 2 Feet In

Ladder (each direction)

Speed Ladder- Ickey Shuffle

Ladder (each direction)

Speed Ladder- Lateral In, In, Out, Out

Ladder (each direction)

Lane Agility Drill

Walk back to start

5 + 10 yards each direction

Jump Rope- Two Legs*

Jump Rope- Alternating Legs*

Jump Rope- Side to Side*

Jump Rope- Single Leg*

Walk back to start

Speed Ladder- Forward 2 Feet In

Speed Ladder- Lateral 2 Feet In

Ladder (each direction)

Speed Ladder- Ickey Shuffle

Ladder (each direction)

Speed Ladder- Lateral In, In, Out, Out

Ladder (each direction)

Lane Agility Drill

Walk back to start

5 + 10 yards each direction

Jump Rope- Two Legs*

Jump Rope- Alternating Legs*

Jump Rope- Side to Side*

Jump Rope- Single Leg*

Walk back to start

Speed Ladder- Forward 2 Feet In

Speed Ladder- Lateral 2 Feet In

Ladder (each direction)

Speed Ladder- Ickey Shuffle

Ladder (each direction)

Speed Ladder- Lateral In, In, Out, Out

Ladder (each direction)

Lane Agility Drill

Walk back to start

5 + 10 yards each direction

Jump Rope- Two Legs*

Jump Rope- Alternating Legs*

Jump Rope- Side to Side*

Jump Rope- Single Leg*

Walk back to start

Mini Hurdle Hops- Two Legs

Mini Hurdle- High Knees