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17s is a basketball conditioning drill designed to improve players' short-distance sprinting and defensive sliding speed. The drill involves players running from sideline to sideline 17 times in under a minute. It is a challenging but effective way to improve endurance and speed, and can be modified to include dribbling, defensive sliding, or running forwards and backwards.
| Characteristics | Values |
|---|---|
| Name of the drill | 17s |
| Type | Conditioning drill |
| Description | Players run from sideline to sideline 17 times. They touch each sideline and count out loud. The last one (17) they do as fast as they can. |
| Variations | Players can dribble, defensive slide, or run forward/backward. |
| Goal | To work on endurance and speed. |
| Repetitions | The goal is to work up to 17 reps, 5 times within 15 minutes. |
| Rest | Rest for 2 minutes between each set. |
| Adjustments | Adjust the number of reps or sets as needed (e.g., shorter distance, 15 reps, 3 times, etc.). |
| Warm-up | Ensure players warm up and stretch before starting the drill. |
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What You'll Learn
A basketball conditioning drill
Basketball Conditioning Drill: 17s
The 17s drill is a basketball conditioning drill that can be used to improve players' endurance, speed, and overall fitness. It is a simple yet intense drill that can be easily modified to incorporate other basketball skills such as dribbling, defensive sliding, and running forward or backward.
To perform the basic 17s drill, players line up on a sideline and run from one sideline to the other 17 times within a minute. Each trip from one sideline to the other counts as one rep, and players should touch the sideline and count out loud as they go ("ONE!", "TWO!", etc.). The last rep (17) should be done as fast as possible. The goal is to eventually complete 17 reps, 5 times within 15 minutes, with a 2-minute rest between each set.
This drill can be modified in several ways to incorporate other basketball skills:
- Dribbling: Players can dribble the basketball as they run from sideline to sideline.
- Defensive sliding: Instead of running, players can perform defensive slides from one sideline to the other.
- Running forward/backward: Players can run forward and backward between the sidelines.
Other Basketball Conditioning Drills
In addition to the 17s drill, there are several other effective basketball conditioning drills that can improve players' fitness and skills:
- Transition drill: This drill involves groups of 3 players continuously running the fast break while switching roles and positions. Each group needs to complete 3 trips, with 3 passes made on each trip without dribbling, and every player finishing a layup.
- Dribbling challenge: Players complete four lengths of the court against the clock while performing a variety of dribbling challenges, such as dribbling with their right hand and then their left hand, or doing two dribble moves in each direction (through the legs, behind the back, crossovers, etc.).
- 2-on-2 drill: This drill starts with 2 players on offense and 2 players on defense. On a score or a stop, the defenders outlet pass to two new offensive players, while the original offensive players transition to defense. The new offensive players then sprint down the court and attempt to score quickly.
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Incorporates endurance and speed
Basketball is a fast-paced and demanding sport that requires a unique blend of physical attributes and skills. One of the key aspects of basketball that often sets it apart from other sports is its emphasis on endurance and speed. This is particularly true in the context of 17s basketball, where the larger court size and older age group mean that players need to possess a high level of both endurance and speed to succeed.
Endurance is crucial in basketball as it helps players maintain their performance throughout the entire game. In 17s basketball, games typically consist of four quarters, each lasting around 10 minutes, with short breaks in between. This extended playing time compared to younger age groups demands a higher level of endurance. Players need to be able to sustain their energy, focus, and intensity from the opening tip-off to the final buzzer. Developing endurance also helps players recover more quickly during breaks, ensuring they are ready to perform at their best for the next period of play.
Speed is equally important in 17s basketball. The larger court size means that players need to be able to cover more ground quickly, both on offense and defense. Quickness and agility are essential for beating defenders, driving to the basket, and creating scoring opportunities. On defense, speed helps players close down on their opponents, recover to defensive positions, and contest shots. Developing speed also contributes to improving footwork, which is fundamental for effective offensive and defensive play.
To incorporate the development of endurance and speed in training, players can engage in various exercises and drills. For endurance, interval training is particularly effective. This involves alternating between periods of high-intensity work and recovery periods. For example, players might sprint for a certain distance or time, and then actively recover with a slower jog or dynamic stretch before repeating the sprint. This type of training mimics the natural flow of a basketball game and helps players build their endurance.
For speed development, players can focus on sprinting mechanics and form. This includes exercises that target starting acceleration and top-end speed. Drills such as sprint starts, resisted sprints (using resistance bands), and overspeed training (with assistance from a partner or sled) can all help improve speed. Additionally, plyometric exercises that focus on lower body power development, such as box jumps, lateral bounds, and depth jumps, can contribute to improving overall speed and explosiveness.
By incorporating specific endurance and speed training into their overall basketball development, players competing in 17s basketball can improve their performance and effectiveness on the court. This blend of endurance and speed helps players maintain their intensity throughout games while also providing the quickness and agility needed to excel in this fast-paced sport.
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A cardio drill for time-crunched players
If you're short on time and space, the 17s drill is a great cardio workout. It's a simple yet intense drill that will get you into shape quickly.
For this drill, players run from one sideline to the other 17 times. Each trip from sideline to sideline counts as one rep. The goal is to complete as many reps as possible within a minute, aiming for at least 10-15 reps. After the first minute, rest for two minutes, and then go again for another minute. Repeat this cycle five times, and you'll have completed an extremely intense 15-minute cardio workout.
You can modify the drill to suit your needs. For example, you can adjust the number of reps or the distance covered. Just ensure you warm up and stretch before starting.
The 17s drill is a great way to build both endurance and speed. It's a favourite of many players and coaches, and it's said to be a test used by the Miami Heat to assess players before they join the team.
So, if you're looking for a quick and effective cardio drill, give the 17s a try. It's a challenging but rewarding workout that will help take your basketball skills to the next level.
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A variation of suicide drills
"17s" is a basketball drill that can be used as a variation of the traditional suicide drill. It involves players running from sideline to sideline 17 times in one minute. Each trip from one sideline to the other counts as one rep. Players should aim for at least 10-15 reps within a minute and repeat this process 5 times with 2-minute breaks in between. This intense cardio workout can be modified in various ways, such as by reducing the number of reps or the distance covered.
The traditional suicide drill is a conditioning exercise common in basketball practices. It involves sprinting to progressively further lines on the basketball court and back, starting at the baseline and ending at the opposite baseline. Players must touch each line and return to the baseline before sprinting to the next line. This drill tests speed, agility, endurance, and cardiovascular fitness, mimicking the quick bursts of energy needed during a basketball game.
However, the suicide drill has come under scrutiny due to concerns about its intensity and potential for overuse injuries, especially in younger players. The name ""suicide"" has also been criticised for its negative connotation. As a result, alternative drills that focus on skill development and fitness, such as the "17s" drill, are often recommended for younger players or as a less intense option for all ages.
The "17s" drill provides a similar challenge to the suicide drill but with a set number of reps and a focus on endurance and speed. Players can further modify the drill by dribbling, defensive sliding, or running forward and backward. This variation allows coaches and players to adjust the intensity and work on specific skills while still benefiting from a high-intensity cardio workout.
In conclusion, the "17s" drill is a valuable variation of the traditional suicide drill in basketball. By adjusting the number of reps, distance, and movement patterns, coaches can customise the drill to suit their team's needs and abilities while improving conditioning, endurance, and speed in a safe and effective manner.
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Improves short-distance sprinting
Playing basketball involves a lot of rapid transitions from jogging to sprinting, jumping, and cutting maneuvers. These cutting maneuvers are associated with high levels of altered forces that can lead to non-contact injuries. Therefore, speed and agility training are crucial for basketball players to improve their footwork skills, decrease injuries, and improve their cardio-respiratory stamina.
The 17s drill is a popular basketball conditioning drill. It involves running from sideline to sideline 17 times in one minute. This improves short-distance sprinting by training the body's endurance and speed. Players can modify the drill by dribbling, defensive sliding, or running forward and backward.
The ability to sprint is essential for basketball players, as they are required to perform repeated bouts of short-term, high-intensity actions during games. Research has shown that sprint training can improve performance in the maximum speed phase of sprinting. For example, eight weeks of sprint training can improve sprinting speed over 20-40 meters, and resisted sprint training (pulling a sled with a weight load) can improve the acceleration phase of sprinting.
Additionally, specific exercise programs incorporating speed and agility drills can significantly reduce the incidence of injury, especially to the lower extremities, while improving performance. These drills help improve deceleration capabilities, change in direction, and footwork skills required for basketball.
Overall, the 17s drill and other speed and agility training can help improve short-distance sprinting performance and reduce the risk of injury for basketball players.
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Frequently asked questions
17s is a conditioning drill used in basketball to improve players' endurance and speed.
Players run from sideline to sideline 17 times, touching each sideline and counting out loud. The last run (17) should be done as fast as possible. The drill can be modified to include dribbling, defensive sliding, or running forward/backward.
The goal is to complete 17 reps in under a minute. Players should aim for at least 10-12 reps and work their way up to 17.
The drill is called 17s because players run from sideline to sideline 17 times.
