"The change of direction in the 60-second drill translates to a quicker frst step and the sprinting improves overall speed on the court," explains Grover..

Beginning at one sideline, start a stopwatch and sprint to the opposite sideline. Plant at that sideline and sprint back to the original starting spot. Sprint back and forth across the width of the court as many times as possible for 60 seconds. Focus on a quick change of direction and sprint as fast as possible from sideline to sideline.

Perform three reps of the 60-second drill. Take a three-minute rest between reps. To increase the diffculty of the drill as conditioning intensifes, progressively decrease the rest time between each rep.

Use this drill two to three days a week and on the same days you speed train.