From Basketball Coach Weekly
Jogging a mile either in multiple laps around the gym or outside on the track doesn’t simulate game conditions — use the ‘Basketball Mile’ to build endurance the right way.
Why use it
So much time is wasted and lost on half-speed, long-distance running in an effort to build conditioning in basketball players. Use short, bursts of speed so the actions performed in practice translate into a game. Costello says he has players dribble basketballs in this drill rather than simply sprinting.
All players have basketballs in their hands and are standing on the baseline facing mid-court. Players have 20 seconds for each sprint/rest cycle (adjust this number if you see fit).
How to play
Players speed-dribble toward mid-court and if they reach it, they plant and quickly dribble back toward the baseline .
Players push to get to the baseline as fast as possible .
For those who reach the baseline first, they are allowed extra rest before the
whistle indicating 20 seconds has expired and it’s time for the next sprint-dribble .
Roughly 56 up-and-back (to mid-court) sprints equals a mile. Break these 56 sprints into four quarters to better simulate a game. So, players are doing 14 sprint-dribbles per quarter with a two-minute break after the first and third
quarters, and a five-minute break at “halftime.” While in-shape players may breeze through the early sprints, that running clock catches up with them by the fourth quarter of speed-dribbles.