How to Perform a Suicide Drill

Physically demanding, fast-paced sports require athletes to have explosive acceleration and lightning speed, and to be able to change direction on a dime. While suicide drills are designed to help you improve in these areas, they also help you to improve your stamina and balance. Indoor and outdoor lined courts or fields are ideal for executing these drills. Or you can easily set up a training area with inexpensive training aids.

Indoor Basketball Suicides

Stand at one end of a basketball court, behind the baseline, facing the opposite end of the court. This is where you start and come back to after each out-and-back sprint.

Sprint to the closest free throw line as fast as you can. Touch the line with your hand and without pausing, turn, sprint back to the starting spot and touch the baseline. Without stopping, perform the remaining out-and-back sprints to the half-court line, the farthest free throw line and the opposite baseline. Rest for one minute. Repeat three to four times.

Add a shuffle for variety. Instead of sprinting out and back to each line, get into a defensive stance, shuffle out, touch the line and sprint back to the starting spot. Another option is to sprint out to each line and jog back.

Outdoor Soccer Suicides

Place a small training cone at the right corner of the penalty box, 18 yards from the endline. Place another cone halfway between this cone and the halfway or midfield line.

Stand behind the endline, a few feet to the right side of the goal. This is where you start and come back to after each out-and-back sprint.

Sprint to the first cone at the corner of the penalty box, touch it with your hand, turn and immediately sprint back to the starting spot. Touch the endline, turn and sprint to the second training cone. Touch it, turn, sprint back to the starting spot and touch the endline. Perform the last out-and-back sprint to the halfway line and then rest for one minute. Repeat three to four times.

Football 40-Yard Suicides

Stand behind the endline facing the opposite end of the field. This is where you start and come back to after each out-and-back sprint.

Sprint as fast as you can to the 10-yard line. Touch the line with your hand and without pausing, turn and sprint back to the starting spot. Touch the endline and immediately turn and sprint to the 20-yard line. Touch this line, turn, sprint back to the starting spot and touch the endline. Perform the remaining out-and-back sprints to the 30-yard line and the 40-yard line, and then rest for one minute. Repeat three to four times.

Make a slight change to the drill for variety. Perform the drill as usual, but instead of sprinting out and back, sprint out and backpedal to the starting spot.

Tips

Perform a 10-minute dynamic warm-up to increase your circulation, loosen your muscles and prepare your body for the drills. Include activities such as high-knee marching, walking lunges, skipping and slow jogging.

Have a training partner time you. Keep track of your times to chart any improvement in your speed.