22 Conditioning
Elite court conditioning — 22 lengths with shooting, simulating full-game fatigue.
- Duration
- 12 min
- Steps
- 4
- Equipment
- 1 item
- Difficulty
- Advanced
How to run it
- 1
Sprint 22 sideline-to-sideline lengths (11 there-and-backs).
- 2
Must finish in under 1 minute.
- 3
On finishing, immediately shoot 2 free throws while gassed — must make both or run 2 more.
- 4
Repeat for 3 sets.
Coaching points
- Maintain sprint form even when exhausted — that's the point.
- Free throws under fatigue train real-game clutch shooting.
- Pace the first 15, empty the tank on the last 7.
Equipment
- Court
Why it works
Linking max conditioning to immediate free-throw shooting trains the most valuable skill: performing a fine motor task under maximum fatigue, exactly what late-game free throws demand. The nugget: the fourth-quarter free throw that wins the game comes with dead legs — a kid who can hit both after 22 sprints hits that one. Conditioning plus clutch shooting is how close games are won at the highest level.
22 Conditioning
Purpose: Elite court conditioning — 22 lengths with shooting, simulating full-game fatigue.
▶How to run it
- 1Sprint 22 sideline-to-sideline lengths (11 there-and-backs).
- 2Must finish in under 1 minute.
- 3On finishing, immediately shoot 2 free throws while gassed — must make both or run 2 more.
- 4Repeat for 3 sets.
✓Coaching points
- ✓Maintain sprint form even when exhausted — that's the point.
- ✓Free throws under fatigue train real-game clutch shooting.
- ✓Pace the first 15, empty the tank on the last 7.
▢Equipment
★Why it works
Linking max conditioning to immediate free-throw shooting trains the most valuable skill: performing a fine motor task under maximum fatigue, exactly what late-game free throws demand. The nugget: the fourth-quarter free throw that wins the game comes with dead legs — a kid who can hit both after 22 sprints hits that one. Conditioning plus clutch shooting is how close games are won at the highest level.