Mikan Drill Endurance
Endurance & Recovery
Legend
- player
- ball
- movement path
How it works
Complete continuous Mikan layups on both sides of the basket for 2 minutes to build basketball-specific endurance.
What you need
- basketball
Your focus
The Mikan drill forces constant motion under the basket , the same movement pattern used in rebounding, post play, and interior defense. Doing it continuously for 2 minutes builds basketball-specific endurance.
Stand under the basket with the ball.
Lay the ball in off the right side, catch it before it hits the ground.
Immediately lay it in off the left side.
Keep alternating without stopping for 2 minutes.
Count total makes. Rest 60 seconds. Repeat twice.
Goal
You've got it when you complete 2 minutes without losing the ball and without needing a rest break.
Helpful cues
- Catch the ball at its highest point, don't let it hit the floor
- Stay on the balls of your feet
- Quick release, no extra dribbles between layups
Adjust the challenge
Make it easier
Strip it back
Allow the ball to bounce once before catching.
UpLVL it
Add the next challenge
Add a reverse layup on every other rep.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.