Quick feet, dive for a loose ball, jump high to rebound.
Two-foot hop side to side then front to back; one-foot hop side to side then switch feet.
Defensive shuffle between two cones about 7-8 feet apart.
In a defensive stance, hold a ball out in front then move it side to side.
From a defensive stance, jump high for a rebound then dive for a loose ball.
Lane slides for 30 seconds.
On a close-out, stay low with high hands, chop your feet.
Front pivot, reverse pivot to box out, jump to rebound.
March (or run) from a high plank position.
Alternate elbow to opposite knee.
Raise and lower arms and legs.
Lie on the floor, knees bent, raise and lower your hips.
Go back and forth from a high plank to low plank position.
Lying on your back, lower then raise the right arm and left leg, repeat with left arm and right leg, continue.
Alternate shoulder taps from a high plank position.
Basic mechanics of a running stride: standing, then a march, then a skip.
Standing, then a march.
Add a bit of bounce to the “A” march — first standing, then on the move.