March Madness College Basketball Workout

Workout Secrets from the Best College Basketball Teams

Need more flash in your drives? More lift in your layups? Try these drills from the NCAA's elite strength and conditioning coaches
By Andrew Heffernan menshealth
 

Grab and Go

The Team: Syracuse University

The Expert: Ryan Cabiles, C.S.C.S.



Great basketball requires relentless movement—setting rock-solid screens, boxing out for a big rebound, and playing dogged defense. Cabiles puts his Orange to the test with a drill called around the world: Set an empty container under the hoop. Distribute five cones evenly along the three-point line, or about 20 feet from the container, and place a tennis ball on each cone. Starting at the container, sprint to the ball farthest to your right, grab it, sprint back, and drop it into the receptacle. Spin around, retrieve the next ball, and sprint back. Repeat until you've retrieved all five. Do this drill 8 to 10 times, alternating your starting direction. Rest 30 to 45 seconds between drills.

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