Basketball is a game of constant motion: sprinting, cutting, defending, and recovering. To keep up with the pace, players need more than just ball-handling or shooting skills—they need conditioning. That’s where basketball running drills and training workouts come in!
At Rocky Mount Event Center, athletes and teams from across the region train, compete, and host tournaments on our championship courts.
Whether you’re preparing for a youth tournament, a weekend showcase, or simply improving your conditioning, the right running workouts can help you build speed, stamina, and agility that translates directly onto the court!
A Brief Overview of Basketball Running Workouts
Basketball isn’t an endurance sport like cross-country, but it’s also not only short bursts of energy like track sprints.
Instead, the game combines explosive movements with repeated efforts across 32–40 minutes of play. Running workouts designed specifically for basketball help athletes:
- Improve game-time stamina to stay effective late in the fourth quarter
- Build speed for fast breaks and quick defensive recoveries
- Enhance agility and balance for better cuts, pivots, and close-outs
- Increase mental toughness by pushing through fatigue in high-pressure situations
According to USA Basketball’s Player Development Curriculum, conditioning plays a foundational role in training alongside skill work and teamwork.
Warm-Up and Preparation Before Running Drills
Jumping into sprints without stretching increases the risk of injury. A structured warm-up primes your muscles, joints, and nervous system:
Dynamic Warm-Up Ideas (5–8 minutes):
- Light jogging up and down the court
- High knees and butt kicks
- Lateral shuffles across the lane
- Walking lunges with torso twists
- Skips for height and skips for distance
Step-by-Step Basketball Running Drills
Sprint Interval
- Sprint from baseline to baseline (94 feet)
- Jog back to the starting point
- Repeat 10 times, resting 30–45 seconds between reps
Why it works: Mimics fast breaks and defensive recoveries while training speed and recovery capacity.
Suicide Drills (a.k.a. Line Touches)
- Start at the baseline
- Sprint to the free-throw line and back, half-court and back, opposite free-throw line and back, and full court and back
- Complete 3–5 rounds with 90 seconds of rest.
Why it works: Builds stamina and change-of-direction control at game pace.
Lane Shuffles
- Set up in the painted lane (key)
- Shuffle from sideline to sideline continuously for 30–60 seconds
- Perform 4–6 sets
Why it works: Improves lateral quickness to stay in front of ball-handlers.
17s Conditioning Drill
- Sprint sideline-to-sideline (court width) 17 times in under one minute
- Rest 2 minutes and repeat for 2–3 sets
Why it works: Raises match endurance and mental resilience under time pressure.
Resistance Sprints
- Attach a resistance band or weighted sled
- Sprint half-court distances 6–8 times with full recovery between reps
Why it works: Builds leg strength and acceleration for quicker, more powerful starts.
Interested in hosting a basketball tournament or clinic with us? Contact us for availability and pricing!
Basketball Training Exercises to Pair With Running
Running drills are most effective when paired with strength and skill training. Add these exercises to round out your workout:
- Plyometric box jumps: increase vertical leap for rebounding and shot-blocking
- Agility ladder drills: refine footwork for faster cuts and defensive slides.
- Core strengthening (planks, Russian twists): stabilize movements and reduce injury risk
- Medicine ball slams: improve upper-body strength for passes and defensive plays
How to Structure Basketball Conditioning Workouts
One of the biggest challenges for athletes is balancing conditioning with skill development. Here’s a simple weekly training plan:
Training Focus | Frequency | Example Workouts |
Running Drills | 2 days per week | Sprints, line touches, 17s |
Skill Practice | 2 days per week | Shooting, passing, rebounding |
Strength & Cross-Training | 1–2 days per week | Weights, agility ladder, plyos |
Active Recovery | 1 day per week | Light jog, yoga, stretching |
This balance helps players develop conditioning, creating game-ready athletes who can perform consistently across full tournaments.
Frequently Asked Questions
2–3 times per week during the season is ideal, with 3–4 times per week in the off-season. This builds strength without causing burnout.
A 1:2 or 1:3 work-to-rest ratio (e.g., 30 seconds of sprinting followed by 60–90 seconds of rest) helps simulate game intensity and recovery.
Not typically. Basketball requires short, high-intensity bursts. Focus on sprint intervals, suicides, and shuttle drills rather than steady-state running.
These workouts build endurance for back-to-back games, improve recovery between matches, and keep players sharp during tournament weekends at Rocky Mount Event Center.
Youth players as young as 10 can begin light conditioning with proper supervision. Drills should be scaled according to age and ability to prevent overtraining.
Train and Compete at Rocky Mount Event Center
Ready to put these drills to work? Rocky Mount Event Center features full-size basketball courts, a 75,000-square-foot facility, and a championship master court, perfect for youth leagues and regional tournaments!
- Basketball at Rocky Mount: learn more about our facility and events
- Competitions & Tournaments: host or join upcoming tournaments
- Contact Us: check availability, pricing, and booking details