How to Do a Basketball Ladder Sprint

To be an effective basketball player, you must be in great physical condition. In a game, each player must be able to run at top speed, change directions and get back to top speed. This article focuses on a conditioning drill called the "Ladder Sprint" that will help each player get in proper condition for games.

Things You'll Need

  • Basketball Court

Instructions

    • 1

      Position yourself with both feet behind the baseline (the baseline is the out-of-bounds line that runs behind the basket).

    • 2

      Sprint straight out to the free throw line and touch that line.

    • 3

      Change direction and sprint back to the baseline where you started and touch that line.

    • 4

      Change direction and sprint out to the half court line and touch that line.

    • 5

      Change direction and sprint back to the baseline and touch that line.

    • 6

      Change direction and sprint to the free throw line on the other side of half court and touch that line.

    • 7

      Change direction and sprint back to the baseline and touch that line.

    • 8

      Change direction and sprint the entire length of the court to the far baseline and touch that line.

    • 9

      Change direction and sprint back to the starting baseline. You complete one ladder when you cross that baseline.

    • 10

      Repeat these steps to increase physical conditioning.

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