• Start under the basket at the baseline
• Sprint to the free throw line
• Plant and shuffle to one elbow
• Plant and shuffle to opposite elbow
• Plant and shuffle back to middle of free throw line
• Back pedal back to baseline

DAYS A WEEK: 3
SETS: 3
REPS: 5
REST: 15 seconds between reps, 1 minute between sets
BENEFITS: "This drill helps with defensive movements and when you're sprinting to the free throw line," Abunassar says. "There might be a situation in a transition play where you have to stop and go to avoid a trap by sliding to the left with the ball."
KEY POINTS: Reach full speed during the sprint, quickly change direction from sprint to shuffle, drive off your back leg and do not reach and pull with your front leg during the shuffle.

Coaching Point: "Emphasize the angle of your feet. Your toes should point forward. When you shuffle to your left, if your left foot is pointed out, it's harder to change direction and move back to the right. So keep your toes pointed forward as you shuffle—that's defensively oriented."