This is an especially good sprinting workout for basketball players, but is good for anybody looking to push themselves to get in better shape.

Prior to this workout be sure to have gone through a proper warm-up and stretch.

Each rep from each set must be FULL SPEED. Your workout/rest ratio between each rep will be a 1:1 ratio, that is you will rest the same amount of time it took you to complete that rep.

You will have a 2 minute rest at the completion of each set. Each set has 6 reps. There are 6 sets total.

Exercise Key:
FLS - Foul line sprint and back
FLSBP - Foul line sprint then backpedal
FLSHR - Foul line shuffle right
FLSHL - Foul line shuffle left
HCS - Half court sprint and back
HCSBP - Half court sprint then backpedal
BLS - Base line sprint

SET 1
FLS
HCSBP

BLS
FLSBP

FLSHR
HCS
BLS

FLS
FLSHR

BLS
HCS

BLS
HCSBP
FLS

SET 2
BLS
FLSHR
HCS

BLS
HCS

HCSBP
FLSHR

BLS
HCS

FLSHR
BLS
FLS

HCS
BLS
HCSBP

SET 3
FLS
BLS
FLSHL

FLSBP
FLSHL
HCSBP

HCSBP
FLSHL

HCS
FLS
BLS

BLS
HCS

SET 4
HCS
FLSBP
FLSHR

HCS
HCSBP
FLS

BLS
HCS

FLSHL
HCSBP
FLS

BLS
FLSHL

BLS
HCS
FLSPB

SET 5
FLSHR
BLS
HCS

FLSBP
BLS
FLSHL

HCSBP
BLS
HCS

FLSBP
BLS
FLS

HCSBP
BLS

BLS
HCS

SET 6
FLSHL
FLSHR

FLSHR
FLSBP
BLS

HCS
FLSHR
HCSBP

BLS
HCS

FLS
HCS
FLSHL

BLS
FLS
BLS

I used to do this workout in college for conditioning. I always hated doing it, but it's one of those workout routines which make you feel great after you are done! It really did help me get into basketball shape.

I'm thinking about giving it a try again just to see if I can do it still! Plus it would be a good workout change.

How do you know you are improving? Is it based on time or how fatigued you feel afterwards? Are you supposed to be pooped when you get done, no matter how much you improve your cardio? It seems like you will be able to push yourself harder and always make it a workout that goes to muscle fatigue. I think I will try it! Do we post our time up here to see how fast everyone is doing it? What is a good time for this exercise? Or do you just have a certain time limit for each set?

From experience when doing this workout in college, you know when you are improving because you can feel yourself be able to push yourself harder. Yes, you are supposed to feel pretty pooped by the time you are done because you are supposed to sprint every rep.

We never really timed ourselves in college. How it worked was we had two groups... the first group would do the first rep of the first set and then once they finished, the second group would do the first rep of the first set. After the second group finished the first rep, then the first group would move on to the second rep of the first set and so on. So this workout would be great to do with a partner. You could still do it by yourself though... you would just have to time yourself of how long it took you to do a rep so you would know now long your rest period would be.