Basketball Lines – Rekindle your inner hoops player and get “on the line.”  A simple change-of-direction move to train agility and condition athletes.  These used to be called ‘suicide sprints’ but be careful of that label.

EXECUTION – Group starts at the warm up box.  Athletes could be in two or three lines for competition, or all athletes can run at same time.  Execution involves simply touching the first line, then returning back to the starting line.  After again touching the ground, the athletes then run to the next cone/marker, touch the ground (or cone), change direction, and sprint back to the starting line.  This is continued as appropriate until the athlete finishes by sprinting through the finish.  Make sure all athletes touch the ground/cone with their hand at each distance.  Especially if competition is used, this keeps a level playing field and encourages full body involvement

DC KEYS

1. Compete – Relay races are a great way to mask the workload and maximize how hard athletes try.
2. Change Direction – Teach and explain the power involved with slowing down a body, and then exploding in an opposite direction.  There is a cool “overload” physicality to the legs when changing direction.  DC believes kids work harder when they understand the ‘why’.
3. Step slightly beyond the line – The foot can extend just beyond where the hand will touch.  Maintains athleticism and ‘stacked’ body position.  Alternative is reaching out and over an extended foot in an attempt to touch the cone.

EQUIPMENT LIST