Z drill defense and conditioning
Start at right baseline corner and do defensive slides going right (maybe 45% degree angle) to opposite sideline; sprint to opposite sideline and closeout on defense with right foot in middle of offensive player (to encourage to go left), then defensive slides going right again (near 45% angle) to opposite sideline, then sprint again to next spot on opposite sideline again, while closing out on defense again with right foot at middle of offensive player, and defensive slides going right to the opposite baseline corner. This is like two "Z"s combined. Now at the sideline (opposite corner of where started), do frog jumps or bounds (reaching high and jumping far) for full length of court (this is off of court so don't get in the way of others doing the defensive slides). Then sprint along baseline to get back to starting point. And repeat. This can be done with a team who stagger it every four seconds or so (next player start when previous player gets to other sideline). If lots of players then the players will get lots of rest. Do sets of 10 to 20 complete "z drills". Two helpers can stand (with or without ball) to act as offensive players along sideline so participants can close out on defense and cut off going right.
|Minimum number of people:||1|
|Minimum number of baskets:||0|
|Minimum number of balls:||0|
|Minimum court size:||full court|
20170510 ID: 9000