Repeat Sprint with Ball Recovery
Athleticism
Legend
- player
- ball
- movement path
How it works
Build repeat-sprint capacity by performing five full-court sprints with a ball pick-up at each end.
What you need
- basketball
- stopwatch
Your focus
Basketball athletes must sprint repeatedly at near-maximum intensity with minimal recovery. This drill taxes both the aerobic and anaerobic systems simultaneously. Adding ball pick-ups forces body control even when fatigued.
Player starts at baseline. Place a ball at the opposite baseline.
Sprint full court, pick up the ball, perform one dribble move, then sprint back.
A parent or partner drops another ball at the far end before the player returns, player picks up each time.
Complete 5 round trips. Rest 2 minutes and repeat for 3 total sets.
Goal
You're there when your fifth sprint matches your first sprint in time, repeat-sprint quality held, not slowly falling off.
Helpful cues
- Pump your arms to keep speed when tired
- Stay low picking up the ball, don't slow down
- Breathe on the way back, not the way there
Adjust the challenge
Make it easier
Strip it back
Reduce to 3 round trips per set.
UpLVL it
Add the next challenge
Add a defensive closeout after each ball pick-up.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.