Ali shuffle into sprints

Have one foot forward and one foot back in a staggered stance. Hop quickly bringing forward foot back and back foot to forward position (at same time). Staying in one spot, as fast as possible repeat this shuffle 15 times. Then immediately explode into a sprint for 15 feet. Quickly back into the staggered stance and do the "Ali" shuffle again 15 times and then sprint forward again. Do this the length of the court or seven shuffle sets and six sprints. (Finish with final Ali shuffle.)

Minimum number of people: 1
Minimum number of baskets: 0
Minimum number of balls: 0
Minimum court size:half court
Setup time:
Minimum time: 2
Skill level:

Conditioning, Speed, Defense

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2017-06-16 ID: 9120