Sprint routines

Yeah the thing with going under 50m (or even at 50) isn't that bad if you work up to say 20 sets of them and try to incorporate an uphill slope while doing them. It's actually a pretty intense interval training method. The goal would be to have your walk back as your rest period. You'll have to up your rest periods between 30-120 seconds (depending on your fitness level) if you decide to do the upper range sprints (400s/800s), but you should always use walking as active rest instead of just standing or sitting after each set.

 

also to mcknight - i used to do the same thing, except our coach would turn it into an integrated circuit type thing. We would go to the free line do jump-shot burpees (imitate a jump shot at the top), then go back to beginning, then to mid court, etc. deadly. If all 12 players didn't complete it in x amount of time - we would have to go back a second time. If I remember right this was the finisher at the end of each practice.