This is an excellent drill to improve your teams’ footwork and change of direction speed.
1. Start on the baseline and sprint to half-court.
2. Carioca across half-court to the opposite sideline.
3. Backpedal to the baseline.
4. Carioca to the finish.
5. Rest and repeat a pre-determined number of reps.
Variations:
1. Sprint->Slide->Backpedal->Slide
2. Backpedal->Slide->Sprint->Slide
3. Backpedal->Carioca->Sprint->Carioca
4. Slide->Backpedal->Slide->Sprint