On a signal, slide back and forth between the sides of the lane (or lines on the floor) in a defensive stance for 5-15 seconds.
Mike McNeill - as many times as possible in 15 seconds, rest 30-45 seconds.
Larry Shyatt - using a North American lane, slide back and forth for 30 seconds, with both feet outside on each side, make 10 trips (20 lane lines), 9 and a half for bigs.
Bob Hurley - slide across coming to a jump stop outside the lane, goal is 20 in a minute.
Lee Taft - Speed training - use all baskets,
a) lane slides at 100% effort for 5 seconds, outside foot crosses the line, recover for 40 seconds (shoot foul shots), do five sets
b) crossover step and run side to side for 6 seconds, both feet outside, 40-second recovery, 5 sets.
Compared with conditioning, the goal for speed training is short bursts (7-10 seconds) and longer recovery.
- start with 10 lateral two-foot line jumps, slide across and back, repeat, change sides and go again, repeat with one-foot line jumps, variations - start with hot feet or pogo jumps
- line-hop slides - start at the 3-point line above the baseline, do 10 two-foot line hops, slide to the opposite 3-point line, repeat 5 times (6 total slides).
Slide-sprint-jog - slide right 5-10 metres, sprint to the start, jog back for recovery, repeat sliding left, variation - carioca.