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How to Perform a Suicide Drill

Indoor Basketball Suicides

    Step 1

    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.

    Step 2

    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.

    Step 3

    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

    Step 1

    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.

    Step 2

    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.

    Step 3

    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

    Step 1

    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.

    Step 2

    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.

    Step 3

    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.

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Things Needed

  • Small training cones

About the Author

This article was written by the SportsRec team, copy edited and fact checked through a multi-point auditing system, in efforts to ensure our readers only receive the best information. To submit your questions or ideas, or to simply learn more about SportsRec, contact us here.

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