Below is a sample ESD Workout featuring the Descending 30-30, 30-20, and 30-15 interval workout music mp3 soundtrack from March Madness Hoops Soundtracks:

Perform a Modified Agility T-Test: The T-Test involves performing the following agility drill:

C          B          D

A

Below are the set distances from each point, though you can feel free to modify as needed for your purposes:

- A to B = 16.5 ft

- B to C and B to D = 8 feet

- D to C = 16 feet

To perform the drill, run forward from A to B then shuffle left from B to C then shuffle right from C to D then shuffle left from D to B and run backwards from B to A and repeat for time trying to cover the same distance from round to round. You can also perform this one time with fill recovery to make it more of a power and speed drill or use it for the 15-45 power intervals mentioned previously.

According to researchers in Tunisia this is the best sprinting and lateral movement test and serves as a great assessment of agility in court sports like basketball and tennis.

Now that we have outlined the sport-specific demands of basketball, let’s cut to the chase with some killer hoops interval workouts I’ve put together for you to celebrate March Madness with a bang!

Whether you are a competitive basketball player, a weekend warrior, or a fitness fanatic looking to change it up, these workouts will surely take your performance AND your physique to the next level

Crank it!

BJ Gaddour, CSCS, YFS2

Workout Muse Co-Creator and Fitness Director

Perform Better Presenter for Expertise in Fitness Bootcamp Program Design and Business Systems

Tags: energy system development for basketball, interval training workout music, march madness hoops soundtracks, workout muse

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