Suicide Set
Build the stop-and-go endurance that mirrors game movement.
- Duration
- 10 min
- Steps
- 4
- Equipment
- 1 item
- Difficulty
- Advanced
How to run it
- 1
Sprint from baseline to free-throw line and back.
- 2
Sprint to half court and back, then to far free-throw and back, then full court and back.
- 3
That's one suicide. Do 5 with 45 seconds rest between.
- 4
Track your time and aim to beat it weekly.
Coaching points
- Touch every line with your hand.
- Accelerate out of every turn — don't coast.
- Stay low on the turns; plant and drive.
Equipment
- Court
Why it works
Suicides replicate the acceleration-deceleration pattern of a game possession. The nugget: the progressive distance trains both burst (short trips) and endurance (full-court trips). In a game, the fourth quarter is won by who can still sprint — a kid in suicide shape has the legs to make the play that decides the game. Conditioning is the one skill that never has an off night.
Suicide Set
Purpose: Build the stop-and-go endurance that mirrors game movement.
▶How to run it
- 1Sprint from baseline to free-throw line and back.
- 2Sprint to half court and back, then to far free-throw and back, then full court and back.
- 3That's one suicide. Do 5 with 45 seconds rest between.
- 4Track your time and aim to beat it weekly.
✓Coaching points
- ✓Touch every line with your hand.
- ✓Accelerate out of every turn — don't coast.
- ✓Stay low on the turns; plant and drive.
▢Equipment
★Why it works
Suicides replicate the acceleration-deceleration pattern of a game possession. The nugget: the progressive distance trains both burst (short trips) and endurance (full-court trips). In a game, the fourth quarter is won by who can still sprint — a kid in suicide shape has the legs to make the play that decides the game. Conditioning is the one skill that never has an off night.