Suicides Exercise Drills

Suicide Drills are intense sprinting drills that improve agility, conditioning and speed. These exercises also known as Shuttle Runs involve running to cones or line markers at progressively further distances until you can’t go any longer then coming back for another round!

In American sport, suicide drills can refer to a gruelling running exercise like the one performed on basketball courts. Athletes sprint from line to each other and back again for time, instead of resting after every few lines as is done in some sports such as football where players need more recovery periods between bouts due their physical nature–the game sometimes goes long distances because there have been no rules about how much distance must be covered within any given amount
of minutes played; whoever has possession at an end zone wins!).

Suicides can be done almost anywhere — at the park, in the gym, at a yoga studio or on a tennis or basketball court — all you need are running shoes and some props to serve as markers.

  1. Aim to perform suicides for 20 minutes, completing as many sets as possible within the time frame. Recover from each set with one to two minutes of walking or light jogging.

  2. Cool down by walking or jogging at a slow pace through the suicide set one or two times, or until your breathing returns to normal.

  3. Follow your workout with 10 to 15 minutes of full body stretching to aid in recovery; focus especially on your quadriceps, hamstrings, calves and glutes. Breathe in through your nose for a count of five and exhale out of your mouth for a count of five while stretching. Hold each stretch for at least 20 to 30 seconds.

 

Start slow if you are a beginner and gradually increase your pace and duration as you become stronger. Suicides can be intense; stop running if you feel faint or dizzy at any time during the drill.

 

What Are Suicide Sprints?

You start on a baseline, you run to the first free-throw line, you run back to the baseline. Then you run to the half-court line, you run back to the baseline, then you run to the opposite free-throw line, back to the baseline and finally the full-length of the court, back to the original baseline. And that is one suicide sprint.

 

The Workout Warm up: Start with a dynamic warm to prime your joints. Run two to four basic killers at an easy jog. Touching the lines with your feet. Then stretch your quads, hamstrings, hip flexors, and back. Main Event: Run as many sets as you can in 20 minutes, taking a one to two minute walking/jogging break between sets. If you are new to sprinting, I advise you take two-minute breaks and walk. You can also try running a set of suicides at a faster pace than your normal run, but slower than a sprint. Find a sweet spot where you’re working hard, but are not going to injure yourself.

Cool Down: After your last set, slowly jog a basic killer, then decrease your speed to a walk to bring your heart rate down. Stretch your legs, hips, and back. If you’re trying to vary the intensity of your workouts, this is one to add to the mix.

 

Suicide Sprints Conditioning Drill