Andrew Pace
Suicides is a conditioning drill used by basketball coaches worldwide to increase the fitness and conditioning level of each player on the team. It involves sprinting different lengths of the court at high intensity. While it can be an effective drill, it is recommended only for high school-level players and above. This paragraph will discuss how fast one should run a suicide in basketball, taking into consideration the different variables that can impact the speed of the drill.
| Characteristics | Values |
|---|---|
| Purpose | To increase the conditioning level of each player on the team |
| Speed | As fast as possible |
| Distance | No pre-established distances; depends on available space, training level, training goal, and primary sport |
| Court length | Junior high courts: 74 feet; High school courts: 84 feet; NBA and college courts: 94 feet |
| Number of suicides to run a mile | Junior high courts: 14.27; High school courts: 12.57; College or NBA courts: 11.23 |
| Number of repetitions | One repetition: sprint to the nearest free throw line, half court line, farthest free throw line, and opposite baseline, returning to the starting baseline after each sprint |
| Rest | 22 seconds of rest between repetitions |
| Benefits | Improved cardiovascular fitness, speed, agility, endurance, speed endurance, coordination, athletic performance, and free throw percentage |
| Drawbacks | Risk of injury, especially overuse injuries from repetitive sprinting without a proper warm-up; negative connotations of the name "suicide" |
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What You'll Learn
Court length and number of suicides to make a mile
The length of a basketball court varies depending on the level of play and the region. In the National Basketball Association (NBA), the court length is 94 feet (28.7 meters). Under International Basketball Federation (FIBA) rules, the court is slightly shorter at 91.9 feet (28 meters). In amateur basketball, court sizes vary widely. Many older high school gyms have courts that are 84 feet (25.6 meters) long, while junior high courts are typically 74 feet (22.6 meters) in length.
To calculate the number of suicides required to make a mile, we need to determine the total distance covered in a single suicide drill for each court size. A suicide drill typically involves sprinting to specific checkpoints on the court and back to the starting baseline.
For an NBA or college court with a length of 94 feet, one suicide is equal to 470 feet. To find out how many suicides make a mile, we divide the total distance of a mile (5,280 feet) by the distance of one suicide:
5,280 feet / 470 feet ≈ 11.23 suicides
So, it would take approximately 11.23 suicides to make a mile on an NBA or college court.
For a high school court with a length of 84 feet, one suicide is equal to 420 feet. Calculating the number of suicides for a mile:
5,280 feet / 420 feet ≈ 12.57 suicides
So, on a high school court, you would need to perform approximately 12.57 suicides to make a mile.
For a junior high court with a length of 74 feet, one suicide covers a distance of 370 feet. Calculating the number of suicides for a mile:
5,280 feet / 370 feet ≈ 14.27 suicides
Therefore, on a junior high basketball court, you would need to complete approximately 14.27 suicides to make a mile.
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How to perform the suicide drill
The suicide drill is a high-intensity conditioning drill used by basketball coaches to increase the conditioning level of each player on the team. It is also known as a running or sprinting workout. The drill improves cardiovascular fitness, speed, agility, endurance, and speed endurance. It can be performed anywhere, from indoor courts to outdoor fields.
To perform the suicide drill, players line up on the baseline, underneath the basket. The coach blows a whistle, signalling the players to begin. They sprint as fast as they can to the nearest free-throw line and back to the baseline. They then sprint from the baseline to the half-court line and back. Next, they sprint from the baseline to the farthest free-throw line and back. Finally, players run a full-court sprint from one baseline to the opposite baseline and back to the original baseline. It is important to note that players should spread out evenly to prevent collisions, as they will be running in opposite directions.
After completing all the sprints, players have finished one repetition or suicide. The number of repetitions can vary depending on the coach's instructions and the players' fitness levels. It is recommended to combine the suicide drill with strength training exercises such as barbell military presses for optimal conditioning benefits.
It is important to prioritize player safety and be cautious of the negative connotations associated with the name "suicide." The drill may not be suitable for young children due to its intensity, and alternative high-intensity, full-court drills are recommended for youth basketball players to develop skills and fitness simultaneously. Additionally, a proper warm-up is crucial to prevent overuse injuries from repetitive sprinting.
The distances covered in the suicide drill depend on the type of basketball court. For an NBA or college basketball court (94 feet long), one suicide equals 470 feet. For a high school basketball court (84 feet long), one suicide equals 420 feet. For a junior high basketball court (74 feet long), one suicide equals 370 feet.
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Recommended speed
The speed at which you should run a suicide drill in basketball depends on several factors, including your training level, training goals, and the type of basketball court.
If you are a beginner, it is recommended to start with shorter distances and gradually increase the length of your sprints. For example, you can start by sprinting to the free-throw line and back, then progress to running to the half-court line and back.
For more advanced athletes, the suicide drill can be performed at high intensity, sprinting to progressively further lines and then turning around and sprinting back. This can be done on a basketball court or any other indoor or outdoor sports court.
The speed at which you perform the drill will depend on your fitness and agility. It is important to maintain proper form and technique throughout the drill to avoid injury.
Additionally, the size of the basketball court will also determine the speed and distance of your suicide drill. Junior high and high school basketball courts are typically 74 to 84 feet long, while college and professional courts are 94 feet long.
When performing the suicide drill, it is recommended to focus on quick turns and direction changes to improve your speed and agility. This will help you maintain your maximum speed for longer and improve your overall performance in basketball.
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Benefits and drawbacks
The "suicide" drill in basketball is a high-intensity conditioning exercise that involves sprinting different lengths of the court. It is designed to increase the conditioning level of each player on the team and improve their speed, agility, endurance, and speed endurance. The drill also helps players maintain energy for transitions and fast breaks, and can improve their free throw percentage. Additionally, suicides can improve neuromuscular coordination and athletic performance in various sports.
However, one of the primary concerns associated with the suicide drill is the risk of injury, especially overuse injuries from repetitive sprinting without proper warm-up. This can strain muscles and joints. The name "suicide" also carries negative connotations, and the drill may not be developmentally appropriate for young children. It is recommended that coaches and parents prioritize player safety and consider the potential drawbacks of the drill.
Another drawback of the suicide drill is that it may not be specific to basketball skills. While it can improve conditioning and fitness levels, it does not directly involve ball handling or other sport-specific skills. As such, some coaches prefer to use high-intensity, full-court basketball drills that allow players to work on their basketball skills and fitness simultaneously.
The suicide drill can also be time-consuming, especially if performed over longer distances or for multiple repetitions. This can take away from the time available for other drills or skill development during practice. Additionally, the effectiveness of the suicide drill may vary depending on the individual's fitness level, training goals, and primary sport.
Despite these drawbacks, the suicide drill can be a valuable tool when combined with other forms of training. It can help players improve their speed, endurance, and overall conditioning, which can translate to better performance on the basketball court. However, it is important to weigh the benefits against the potential risks and ensure that the drill is implemented safely and appropriately.
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Safety concerns
The "suicide" drill in basketball is a high-intensity conditioning exercise that involves players sprinting up and down the basketball court at full speed. While this drill can be effective in improving cardiovascular fitness, speed, and agility, there are several safety concerns that should be addressed.
One primary concern is the risk of injury, especially overuse injuries from repetitive sprinting without proper warm-up. This type of drill involves quick turns and direction changes, which can strain muscles and joints if the players are not properly warmed up or if they do too many repetitions. It is important to ensure that players are physically prepared for the demands of the drill and that they do not overexert themselves.
The name "suicide" itself has also been flagged as a concern by some sources. The Positive Coaching Alliance, for example, recommends against using this term due to its negative connotations. The drill may also not be developmentally appropriate for young children, who could benefit more from high-intensity full-court drills that combine skill development and fitness.
To ensure safety, coaches and parents should prioritize player well-being and consider the age and skill level of the participants. It is recommended to incorporate various fitness and cardio activities with ball-handling drills to help players develop confidence and physical preparedness before attempting the suicide drill. Discussing the benefits and risks of the drill with coaches, as well as consulting online resources or medical experts, can also help ensure a safe and appropriate training regimen for players.
Additionally, during the drill itself, players should be instructed to spread out evenly to prevent collisions, as they will be running in opposite directions. Proper spacing and adherence to the designated lanes can help reduce the risk of accidents and ensure a safe training environment.
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Frequently asked questions
Suicides is a conditioning drill used by basketball coaches to increase the conditioning level of each player on the team. It involves sprinting different lengths of the court.
Players start the drill by lining up on the baseline and sprinting to the free-throw line closest to the baseline and back. Then they sprint from the baseline to the half-court line and back. After this, they sprint from the baseline to the opposite free-throw line and back. Finally, they run a full-court sprint from one baseline to the opposite baseline and back to the original baseline.
There are no pre-established distances or speeds that you must run for each sprint interval in a suicide. The number of sprints, turnaround points, and the distance sprinted for each one will depend on your available space, training level, training goal, and primary sport.
Running suicides can improve your speed, agility, endurance, and speed endurance. It can also help improve a player's free throw percentage.
