Half burpies

Unlock Explosive Power with Half Burpies

Conditioning isn't just about running suicides; it's about building functional, game-ready athleticism. Half Burpies are a fundamental strength and agility drill designed to increase your explosive power and anaerobic capacity. Whether you are a guard needing a quicker first step or a forward fighting for position in the paint, this drill develops the raw motor engine required to maintain peak performance through the final buzzer.

How to Perform This Drill

1. Setup: Begin in a standing athletic stance with your feet shoulder-width apart and knees slightly bent.
2. Drop: Hinge at the hips and place your hands firmly on the floor, slightly wider than your shoulders.
3. Kick Back: Explosively shoot your legs backward, landing in a high plank position with your core braced and back flat.
4. Descend: Lower your chest toward the floor in a controlled push-up motion, keeping your elbows tucked comfortably.
5. Snap: Powerfully drive your knees forward, planting your feet flat on the ground underneath your chest in a deep squat position.
6. Explode: Drive through your heels to stand up quickly, fully extending your hips and knees.

Why This Drill Works

Half Burpies are effective because they train the "triple extension"—the simultaneous extension of the hips, knees, and ankles—which is the mechanical foundation of your vertical jump and first-step quickness. By forcing you to transition rapidly from a horizontal plane (the push-up) to a vertical plane (the stance), this drill mimics the physical demand of diving for a loose ball and immediately scrambling back on defense. It builds the metabolic conditioning necessary to keep your legs heavy and powerful when fatigue sets in.

Pro Tips

• Land Flat: When snapping your feet forward, ensure you land on flat feet rather than your toes. This loads your glutes and hamstrings, protecting your knees and preparing you for maximum power output.
• Core Integrity: Don't let your lower back sag during the kick-back phase. A loose core leaks energy; keep it tight to transfer power efficiently.
• Game Speed: Once you master the form, minimize the ground contact time. Treat the floor like it's hot lava—get down and get up as fast as possible.
• Add Complexity: To simulate rebounding, add a maximum-effort vertical jump with both hands reaching high at the end of every rep.