Pure Conditioning Program:

Phase 1 (Repatterning) Weeks 1-3:

*All conditioning workouts will begin with EGT Warm-up and Jump Rope Complex
and end with EGT cooldown.
*No rests excepts for in between sets
Weeks 1-2:
Week 1: Day 1: Feeler workout
-EGT Warm-up + Jump Rope Complex
-Speed Ladder Forward 2 feet in [1 set, 15 reps]
-Speed Ladder Lateral 2 feet in [1 set, 15 reps]
-Speed Ladder Ickey Shuffle to sprint [1 set, 12 reps]
-Speed Ladder Arsenal Footwork and back [1 set, 12 reps]
-X Drill [2 sets, 3 reps of 1 min. each]
-Box Drill [2 sets, 3 reps of 1 min. each]
-ASTI specific drill Zigzag Sprints to Zigzag Defensive Slides (cones not too far
apart but diagonally spread out) [10 lines]
-Sprints Complex wt. TAPE first step variations to sprint (focus on acceleration, so
initial and final position should not be too far)
---(Foot switches X4 + exaggerated stagger first step to sprint) [2 sets, 5 reps]
---(Sprinters form, one knee on the ground, 5 second hold to sprint) [2 sets, 5
reps]
---(Lateral Hops X3 to sprint) [2 sets, 5 reps]
-EGT cooldown & recovery
Week 1 Day 2: On Court Specifics Movements
-EGT Warm-up + Jump Rope Complex
-ASTI Gradual Sprints to Defensive Slides
---(start at the center of three cones, sprint to center cone at far end then
defensive slides, turn and repeat)
---(cone lines closer to each other, gradual sprints to defensive slides but on the
way back, backpedal and repeat same process as going forward)
-Lateral Slide + Ball toss and catch wt. partner or wall going one way, then
explode from original direction
-TAPE X Recovery Cone Drill (only using two cones wt. moderate distance next to
each other; go in between the two cones, go around a cone, retreat, explode
around other cone, repeat)
---(wt. resistance band)
---(dribbling basketball
---(wt. resistance band and dribbling basketball)
--- (regular)
-ASTI Gradual Defensive Cone Slides
-TAPE Lateral One Leg Jumps 4x to sprint wt. weight (Explode off one leg laterally
4x while holding weight, then drop to sprint)

-TAPE 10 sec. count lateral hops wt. weight to 10 count defensive slides to sprint
-EGT Cooldown & Recovery
Week 1 Day 3: Speed/Acceleration (Speed Kills Linear Speed)
-EGT Warm-up + Jump Rope Complex
-Ankling
-Butt Kick
-Fast Leg-Alternate
-Arm Action- Kneeling
-Long Strider
-Straight-Leg Skips
-Straight-Leg Shuffle
-Straight-Leg Bound
-1/2 Speed Technical Buildup Sprint
-2/3 Speed Technical Buildup Sprint
-All out Sprint
-EGT Cooldown & Recovery
Week 1 Day 4: On Court Specific Movements
-Speed Ladder Forward 2 feet in
-Speed Ladder Lateral 2 feet in
-Speed Ladder Ickey Shuffle to sprint
-Speed Ladder Arsenal Footwork
-Resistance Band Dribbling Series(Explode low and hard, apply on court principles,
retreat, repeat)
---In & Out
---Crossover
---Between The Legs
--- Throw Across Crossover
-Lateral Skater Jumps (wt. resistance band and weight or basketball) [4-8 reps per
leg for 3-4 sets per side]
-Box Drill
-TAPE Finishing Complex (wt. resistance band basketball)
---Rip Through + Jump
---Hopstep + Jump
---Eurostep
-Sprints Complex wt. TAPE first step variations to sprint
---(Foot switches X4 + exaggerated first step to sprint)
---(Sprinters form, one knee on the ground, 5 second hold to sprint)
---(Lateral Hops X3 to sprint)
-EGT Cooldown & Recovery

Week 1 Day 5: Agility (Speed Kills Agility 1)

-Speed Ladder Forward 2 feet in
-Speed Ladder Lateral 2 feet in
-Speed Ladder Ickey Shuffle to sprint
-Speed Ladder Arsenal Footwork
-Hurdle Lateral March
-Hurdle Lateral Skip
-Hurdle Lateral un and Sprint
-Skater Jumps
-Single-Leg Hops
-Skater Jumps- Reactive
-Single-Leg Lateral Bound
-W Drill Backpedal to Sprint
-W Drill Shuffle to Sprint
-Diagonal Cone Cuts
-EGT Cooldown & Recovery
Week 1 Day 6: OFF
Week 1 Day 7: Hill Gauntlet(KD or Im possible)
-Run in an S pattern around the cones going uphill
-Backpedal uphill
-Semi Defensive Slides Suicides (Defensive slides uphill then @ bros mark,
defensive slide downhill, then uphill again)
-Suicides (run uphill then @ designated point, walk down, then repeat)
-Tire Sprints
-EGT Cooldown and Recovery

Week 3: Less reps, higher intensity, peaking phase of repatterning so as to prepare

for intense conditioning
Week 3: Day 1: Feeler workout
-EGT Warm-up + Jump Rope Complex
-Speed Ladder Forward 2 feet in to sprint [1 set, 10 reps]
-Speed Ladder Lateral 2 feet in to defensive slide and back [1 set, 10 reps]
-Speed Ladder Ickey Shuffle to sprint [1 set, 10 reps]
-Speed Ladder Arsenal Footwork [1 set, 10 reps]
-X Drill [1 set, 3 reps of 1 min. each]
-Box Drill [1 set, 3 reps of 1 min. each]
-ASTI specific drill Zigzag Sprints to Zigzag Defensive Slides (cones not too far
apart but diagonally spread out) [10 lines]
- ASTI specific drill- Zigzag cone cutoffs [7-10 lines]
-Sprints Complex wt. TAPE first step variations to sprint (focus on acceleration, so
initial and final position should not be too far)
--- (Foot switches X4 + exaggerated stagger first step to sprint) [2 sets, 5
reps]
--- (Sprinters form, one knee on the ground, 5 second hold to sprint) [2 sets, 5
reps]
--- (Lateral Hops X3 to sprint) [2 sets, 5 reps]
-EGT cooldown & recovery
Week 3 Day 2: On Court Specifics Movements
-EGT Warm-up + Jump Rope Complex
-ASTI Gradual Sprints to Defensive Slides
---(cone lines closer to each other, gradual sprints to defensive slides but on the
way back, backpedal and repeat same process as going forward)
-Lateral Slide + Ball toss and catch wt. partner or wall going one way, then
explode from original direction
- Linear Backpedal cone cutoff wt. resistance
-TAPE X Recovery Cone Drill (only using two cones wt. moderate distance next to
each other; go in between the two cones, go around a cone, retreat, explode
around other cone, repeat)
---(wt. resistance band)
---(dribbling basketball
---(wt. resistance band and dribbling basketball)
--- (regular)
-ASTI Gradual Defensive Cone Slides
-TAPE Lateral One Leg Jumps 4x to sprint wt. weight (Explode off one leg laterally
4x while holding weight, then drop to sprint)

-TAPE 10 sec. count lateral hops wt. weight to 10 count defensive slides to sprint
-EGT Cooldown & Recovery

Week 3 Day 3: