• Beginning on baseline, sprint to opposite baseline
• Touch it with foot, turn and sprint back to start
• Repeat for 3 round trips (six lengths of the court without stopping)
• Complete all reps in less than 33 seconds, or within 3 seconds of fastest recorded time
• Rest 2:1; repeat for specified reps

Stage 1: Perform 4 to 6 reps. Complete each in 22-25 seconds.
Stage 2: Perform 7 to 9 reps. Complete each in 26-29 seconds.
Stage 3: Perform 12 reps. Complete each in under 33 seconds.

• For every missed rep, perform 3 more. For every rep completed slower than 33 seconds, perform 3 more reps. For every rep not within fastest recorded time, perform 1 additional rep.

Benefits: “Once an athlete can go through the stages of this drill successfully, he will have the confidence to dig deep during crunch time for extra effort. When you’re tired—it’s the fourth quarter with the game on the line—and you’re on the free throw stripe, you’ll [be able] to recover and focus on nailing the free throw.”