The One-Minute Hell Drill is a high-intensity challenge in which players must complete a demanding task—shooting, sprinting, passing, or a combination—within a single, all-out 60-second effort. This drill is designed to test physical endurance, mental focus, and technical consistency under extreme fatigue. It’s a favorite for closing sessions with energy, accountability, and competitive fire.
The One-Minute Hell Drill is an original exercise of Sherry Coale proposed by Jaycob Ammerman (@jammer2233).
Objectives
- Improve the defense of the progression of the JCB
- Do physical conditioning
Contents
- Displacement defensive
- Step drop
- Defense by JCB
- Boat
- Outputs
- Changes of hand
- Change of pace
- Step Zero
- Entrance to basket
- 1×0, 1×1
Recommended age
- From 12 years onwards (big basket).
- Can be done in Minibasket (small basket), in the category juvenile.
Number of players
- From 4 players forward.
Recommended time
- Recommended time: 3-5 minutes (depending on the number of players). 1 minute for each player in the role of defender.
- You can introduce variations in the second round defensive each player is.
Equipment and facilities
- Minimum 2-3 balls. Recommended to have a proportion of 1 ball per player attacker.
- A half Basketball court.
- In case you have court as a whole and to have 10-12 players, it is recommended to make two groups (5-6 people) and have a group in each half of the longitudinal pitch.
Initial layout and description
Make two rows (one on each side of bottom line) so that each row is in one-half of the longitudinal pitch.
The exercise starts with a defending player who will be in a minute to defend all your mates with the ball that iran leaving one by one.
Start a 1×1 passive in which the attacker keeps the same pace and changes are made by hand (including reverse). The defending player must follow and readjust the position to stand in the way of the Player With the Ball (JCB) to the ring).After reaching the half court, the attacking player will go to the basket of the half-court to end, and the defending player will return to bottom line to defend the following JCB.
After a minute, change of role, and one of the companions who do not yet have state-of-the defender takes his place.
Then we leave an example of the exercise conducted by our eternal Kobe Bryant. In this example the exercise lasts an extraordinary way of 1 minute and 30 seconds.
Kobe Bryant Defensive Drill
1:30 on the clock
Great conditioning drill pic.twitter.com/sfhKXd3Bf4— Jaycob Ammerman (@Jammer2233) November 23, 2020
Variants
- The defender cannot steal the ball.
- The attacker can change of pace.
- You can vary the duration of the exercise with a duration that can range from 30 seconds up to 1:30).
Note: As the average duration of the ascent of the ball, the JCB should not exceed 8 seconds since in real-life situation of the party that is the time to spend a half pitch ( Art.28 – 8 seconds ).
If you liked this workout, check out The’24 – The game of Kobe Bryant’
Cedric Arregui GuivarchNational Coach of Basketball (CES 2014)
