17s Sprint
Classic court-conditioning sprint that builds game-shape endurance.
- Duration
- 8 min
- Steps
- 4
- Equipment
- 1 item
- Difficulty
- Intermediate
How to run it
- 1
Start at the baseline.
- 2
Sprint sideline to sideline; one full there-and-back counts as 1.
- 3
Complete 17 trips in under 1 minute (or set your own target).
- 4
Rest 1 minute, repeat 2 more sets.
Coaching points
- Touch the line with your foot — no shorting it.
- Stay low and drive with the arms.
- Pace yourself so you finish strong, not gassed at rep 12.
Equipment
- Court
Why it works
17s mimic the repeated short sprints of a game — not a long jog. The nugget: basketball is anaerobic, not aerobic — you sprint, stop, and sprint again, never jog for minutes. The line-touch rule enforces honesty and the 1-minute cap builds the anaerobic engine basketball requires. A kid in 17s shape doesn't tire in the fourth quarter, when most games are decided by who can still run.
17s Sprint
Purpose: Classic court-conditioning sprint that builds game-shape endurance.
▶How to run it
- 1Start at the baseline.
- 2Sprint sideline to sideline; one full there-and-back counts as 1.
- 3Complete 17 trips in under 1 minute (or set your own target).
- 4Rest 1 minute, repeat 2 more sets.
✓Coaching points
- ✓Touch the line with your foot — no shorting it.
- ✓Stay low and drive with the arms.
- ✓Pace yourself so you finish strong, not gassed at rep 12.
▢Equipment
★Why it works
17s mimic the repeated short sprints of a game — not a long jog. The nugget: basketball is anaerobic, not aerobic — you sprint, stop, and sprint again, never jog for minutes. The line-touch rule enforces honesty and the 1-minute cap builds the anaerobic engine basketball requires. A kid in 17s shape doesn't tire in the fourth quarter, when most games are decided by who can still run.