Hey B:
Let me weigh on this subject. It looks like people are saying make your running program specific to basketball.
I agree and here are some running suggestions:
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4’s - Get on a regulation size college court and make 4 crosses of the length. Up is 1. Back is 2 and so on until you’ve done 4 crosses. Do the 4 crosses in 22 secs or less. Do 3 or more sets. And strive to shave your time over the months.
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17’s - On the same court go from sideline to sideline 17 times. Shoot for 45 - 60 secs. Do 2-3 sets.
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Ladders - Do these on a football or field. Run from end zone to end zone until you’ve covered 400 yds. Rest 2 mins. Run again until you’ve done 300 yds. Rest 2 mins. Go again for 200 yds. Rest 2 mins go for 100 yds. Rest 2 mins and go back up the ladder 100 - 400 yds if you’ve already got a good motor.
I suggest getting a kitchen timer with a clip if you train alone. It is essential to time these runs so your intensity stays high.
Use these methods 2-4 each week and in 4-6 weeks you’ll humming up and down the court with a few extra cylinders.
This type of running is superior for a ball player not only because it trains the necessary energy systems, but it also trains the ligaments and tendons with all the slowing, accelerating, and changing direction it requires. Many people fail to understand the need to accustom the connective tissue to the unique demands of this game and end up with injuries.
Good luck with the training.