Place two chairs on the elbow and then sit a ball on each chair for you to pick up. Starting on the baseline under the basket, back pedal to the chair as fast as you can. Get low and have your knees bent powering through the hips ready to explode. Once you get to the chair pick the ball up and you have one dribble to get to the basket for the finish. Push hard to strengthen your legs and really cover the distance fast. This drill will both help you back pedalling during transitional defence and pushing forward on a turnover.
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