The Four-Step Drill

The four-step drill involves running across the court from sideline to sideline.  Start on one sideline and sprint to the other side and back for a total of four sprints.  (Going up and back equals two sprints).  You should complete this in 15 seconds or less.  Rest 30 seconds and then get ready for the second sprint - four times down and back for total of eight sprints.  You should complete this in 30 seconds or less.   You rest 60 seconds and then get ready for the third set, eight times down and back for a total of 16 sprints.  Complete this last set in 60 seconds or less.