Andrew Pace
17s is a conditioning drill in basketball that requires players to run from one sideline to another 17 times in just over a minute. It is a cardio drill that can be done in a short time and space. The drill can be modified to include dribbling, defensive sliding, or running forward and backward. The goal is to complete 17 reps within a minute, rest for 2 minutes, and then repeat the drill for a total of 5 sets.
| Characteristics | Values |
|---|---|
| Name of the drill | 17s |
| Type of drill | Conditioning drill |
| Description | Players run from sideline to sideline 17 times, touching each sideline and counting out loud. |
| Objective | To improve short-distance sprinting and defensive sliding speed. |
| Variations | Players can dribble, defensive slide, or run forward/backward. |
| Repetitions | The goal is to complete 17 reps in just over a minute, with a minimum goal of 12 reps. |
| Intensity | Extremely intense cardio workout. |
| Rest | Rest for 2 minutes between sets. |
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What You'll Learn
Running from sideline to sideline 17 times
To perform this drill, players line up on a sideline and proceed to run from one sideline to the other 17 times. Each trip from one sideline to the other counts as one repetition or rep. Players are required to touch or step over each sideline during each rep, ensuring proper form. The goal is to complete 17 reps in just over a minute, with a minimum goal of 12 reps. If a player fails to meet the minimum goal or does not step over the sideline, they must run a second set after one minute of rest.
The 17s drill can be modified in various ways to add difficulty or focus on specific skills. For example, players can dribble a basketball while running, perform defensive slides, or run forward and backward between the sidelines. These variations not only improve endurance but also promote the development of other basketball-specific skills.
The intensity of the 17s drill makes it an effective cardio workout, providing players with an intense cardiovascular challenge within a short time frame. This drill is particularly beneficial for players who are short on time or space for their training sessions. By incorporating the 17s drill into their conditioning regimen, basketball players can enhance their physical capabilities and overall performance on the court.
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Touching the sidelines and counting out loud
17s is a conditioning drill in basketball that helps players improve their endurance and speed. The drill requires players to run from one sideline of the basketball court to the other sideline 17 times, touching each sideline and counting out loud with each rep ("ONE!", "TWO!", etc.). The last rep (17) should be done as intensely as possible.
The 17s drill can be modified in various ways to add difficulty or focus on different skills. For example, players can dribble a basketball while running, or they can perform a defensive slide or run forward and backward between the sidelines.
The goal of the drill is to complete all 17 reps, but players can set a minimum goal of 12 reps. If they fail to reach 17, they must run a second set. If they fail to reach the minimum goal, they must rest for a minute and then run a third set.
Completing the 17s drill multiple times in quick succession can provide an extremely intense cardio workout. For example, players can aim to complete 5 sets of 17 reps within 15 minutes, with 2-minute breaks between each set.
The 17s drill is a great way to improve conditioning and can be easily modified to fit the specific needs of a team or player.
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Incorporating 17s into your workouts
The 17s drill is a great way to improve your endurance and speed, and it can be easily incorporated into your workouts. Here's how you can integrate 17s into your training routine:
Understanding the 17s Drill
Start by understanding the basics of the 17s drill. This drill involves running from one sideline to the other on a basketball court, touching each sideline as you count out loud ("ONE!", "TWO!", and so on). The goal is to complete 17 reps, with the 17th rep being the most intense. This drill improves your endurance and speed, which are crucial for success on the basketball court.
Setting Goals and Tracking Progress
Set realistic goals for yourself when performing the 17s drill. Your initial goal might be to complete 12 reps in just over a minute, and you can gradually increase your target until you consistently achieve all 17 reps. Tracking your progress helps you stay motivated and allows you to see your improvements over time.
Variations and Modifications
The beauty of the 17s drill is its versatility. You can modify it to suit your needs and preferences. For example, you can dribble a basketball as you run, or you can perform defensive slides, running forward and backward between the sidelines. These variations help improve different aspects of your game and keep the drill interesting.
Incorporating into Your Workout Routine
Include the 17s drill in your workout routine two to three times per week. It can be a great way to start your workout, getting your heart rate up and improving your endurance. Alternatively, you can use it as a finisher to really challenge your body and take your conditioning to the next level.
Combining with Other Drills
Combine the 17s drill with other basketball conditioning drills, such as the 25-second drill, to create a well-rounded workout routine. The 25-second drill focuses on increasing speed and improving backpedaling for defence. By incorporating various drills, you can develop different skills and ensure your workouts remain engaging and effective.
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Modifying the drill with dribbling or defensive sliding
The 17s drill is a conditioning drill in basketball where players run from sideline to sideline 17 times, touching each sideline and counting out loud. The 17th run should be done as intensely as possible. This drill incorporates endurance and speed and can be modified in various ways to increase difficulty or focus on specific skills.
Modifying the 17s drill with dribbling adds an extra layer of complexity and challenges the players' ball control and handling skills. This variation can be incorporated into the drill by requiring players to dribble as they run from one sideline to the other. The dribbling element can also be combined with defensive sliding, where players dribble the ball while executing defensive slides between the sidelines.
Defensive sliding is a fundamental skill in basketball, and incorporating it into the 17s drill enhances the defensive aspect of the exercise. Players can practice defensive sliding by starting in a defensive stance and then sliding laterally, keeping their feet apart and their knees bent. They should push off their back foot and maintain a low centre of gravity as they slide. This technique allows defenders to move quickly and efficiently while staying in a position to react to their opponent's movements.
Combining dribbling and defensive sliding in the 17s drill creates a dynamic and challenging exercise that improves players' ball handling, speed, and defensive capabilities. It adds an extra layer of difficulty to the conditioning drill, improving players' overall performance and endurance.
Additionally, the 17s drill can be further modified by incorporating sprinting and backpedalling. For example, players can sprint with the ball, dribbling from one sideline to the other, and then backpedal on their way back, focusing on maintaining control and balance. This variation helps players develop their speed, agility, and ball control during both offensive and defensive transitions.
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Tracking progress and setting goals
Setting goals is one of the most important things a basketball player can do. Goals can provide motivation, confidence, and satisfaction. They can also help ensure that a player continues to make improvements and never stagnates or hits a plateau in their development.
A popular method for setting goals is the S.M.A.R.T. framework, which stands for Specific, Measurable, Achievable, Relevant, and Time-based. An example of a S.M.A.R.T. goal is: "Improve made free throw shooting percentage from 25% to 35% by the end of 90 days." This goal is specific and measurable, with a clear target and timeframe. It is also achievable, as the highest-recorded free throw percentage by a professional basketball player was 98% in a season.
Another important aspect of goal-setting is writing down your goals. This makes them more tangible and helps to keep you focused and motivated. You can also read your goals out loud each day to keep them at the forefront of your mind. Additionally, setting short-term goals that align with your long-term aspirations is crucial. For example, if your long-term goal is to dunk a basketball, a short-term goal could be to increase your vertical jump.
Tracking progress is essential to staying motivated and accountable. Regularly reviewing your goals and asking yourself if your actions are bringing you closer to them can help you stay on track. It is also important to be flexible and factor desired changes into your goals. For example, if your goal is to make the varsity team, you may need to focus on talent development and working hard during the off-season. Reflecting on your progress and what worked or didn't work can provide valuable insights for future success.
Finally, a basketball conditioning drill called "17s" can help players improve their endurance and speed. In this drill, 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. This drill can be modified to include dribbling, defensive sliding, or running forward and backward.
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Frequently asked questions
The 17s drill is a conditioning drill where players run from sideline to sideline 17 times. Players touch each sideline and count out loud. The last rep should be done as fast as possible.
The goal is to complete 17 reps in just over a minute. However, it is recommended to set a minimum goal of 12 reps and work your way up.
Yes, the drill can be modified in various ways. Players can dribble a ball, defensive slide, or run forward and backward.
