"The Ladder" Conditioning Test
Want a uniform? Want to play? Pass the test
Every program has it.
A conditioning test
The question is, which one do you use?
Here is an insight at the conditioning test our high school program has used for the last six years. In order to earn your uniform, you must pass the conditioning test. We perform the test on the first practice after tryouts have concluded. It serves as the first accomplishment the team has achieved together, promotes brotherhood (or sisterhood), comradery, and most importantly, proves your team is in basketball shape. Let’s take a look at “The Ladder”.
“The Ladder”
Ladder Up
1 sprint - 5 seconds
3 sprints - 17 seconds
5 sprints - 29 seconds
7 sprints - 40 seconds
9 sprints - 53 seconds
11 sprints - 65 seconds
Ladder Down
11 sprints - 67 seconds
9 sprints - 55 seconds
7 sprints - 42 seconds
5 sprints - 31 seconds
3 sprints - 19 seconds
1 sprint - 7 seconds
(2 seconds added to each sprint on the way back down)
Sprint - one end of the baseline to the other end of the baseline
Groups - Two groups go. As soon as time expires for group 1, group 2 runs. The break and “rest” each group gets is the time while the other group is running.
Pre-Season Build Up
In our program, we perform the test multiple times before the season starts. We work out way up with the test throughout the fall pre-season. Here is what the work up looks like:
Weeks 1-2: Up to 5, back down to 1
Weeks 3-4: Up to 7, back down to 1
Weeks 5-6: Up to 9, back down to 1
Weeks 7-8: Up to 11, back down 1
Weeks 9-10: Up to 11, back down to 1
This progressive overload plan ONLY works if your players are aiming to make the sprints in time, from the very beginning. They should have no issues making the sprints in the first 2 weeks, and this will help them build up the endurance and aerobic capacity for weeks 3 and 4. By the time they hit week 5, they have already been conditioning for four weeks. The first four weeks do not take up a lot of time, and you can squeeze them in at the end of practices. Whenever you are in the gym with your team, perform the progression. It is time efficient, grueling, and will get your team the results and comradery you are seeking.