Defensive Slide Endurance
Endurance & Recovery
Legend
- player
- cones
- movement path
How it works
Build lower-body endurance with continuous defensive slides across the full lane.
What you need
- cones
Your focus
Defensive slides are the primary movement in on-ball defense. Doing them continuously for 30 seconds builds the hip and leg endurance needed to maintain defensive pressure late in games.
Mark a lane-width corridor with two cones (12 feet apart).
Defensive slide from cone to cone without crossing feet.
Touch each cone with hand before sliding back.
Continue for 30 seconds, that is one set.
Rest 20 seconds. Complete 8 sets.
Goal
You've got it when you complete all 8 sets without crossing your feet or standing upright.
Helpful cues
- Stay low, if you stand up, you've lost the drill
- Push off the trailing foot, pull with the lead foot
- Touch the cone with your hand, it forces you to stay low
Adjust the challenge
Make it easier
Strip it back
Slow the slide pace and focus on correct form, no crossed feet, low stance.
UpLVL it
Add the next challenge
Add a ball fake from a partner between each set to practice not biting on fakes while fatigued.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.