Ball Handling 1
Intensity Dribbling: 30 Seconds Each Of -
- Machine Gun L
- Machine Gun R
- Kneel Figure 8 L
- Kneel Figure 8 R
- Up and Down Power Dribble L
- Up and Down Power Dribble R
- Kill and Cross
- Up and Down Cross
- Up and Down Side L
- Up and Down Side R
- Between Legs R Foot Forward
- Between Legs L Foot Forward
- Behind Back
Ball Handling 2
Moves and Combo Moves: 30 Seconds Each; Two Cones, R hand 1st, L hand 2nd, Switch on Way Back -
- Crossover
- Double Crossover
- In and Out
- Between Legs Front
- Between Legs Back
- Behind Back
- Around Back
- Kill and Cross
- Spin
- Half Spin
- In and Out to Cross
- 2 x Between Legs to In and Out
- 2 x Between Legs to Cross
- Spin to Cross
- Spin to In and Out
- Half Spin to Cross
- Half Spin to In and Out
- Around Back to Cross
Shooting 1
Mid-Range and 3 Point Form and Footwork
- 3 sets
- 1 rep = 3 shots from each of our shooting spots. 1 still, 1 cutting and squaring from each side. Toss ball to self or have a passer - ten fingers up!
- Correct form after each shot.
- Record overall results; 1 set of stats for midrange, 1 set of stats for threes.
Shooting 2
Dribble Shooting: Begin with any dribble move and perform at each of our spots:
- 1 Jumpstop and Jumper
- 1 Stepback Jumper
- 1 Step Left Jumper
- 1 Step Right Jumper
- 1 Floater
- Correct form for each shot (except floater)
- Record overall results; 1 set of stats for midrange, 1 set of stats for threes.
Free Throws 1
Simple Free Throws
- Shoot form free throws
- 4 sets of 25; Record results for each set
- Work on mental routine
Free Throws 2
Tired Shooting
- Shoot 10 Sets, record results
- Each set 5 free throws
- Between each set, do: 10 Mikans (5 each side), sprint baseline to half court and back, 5 pushups
Post Play 1
Low Post Workout: Record results; 10 shots each, 5 each block of -
- Drop Step Hook L
- Drop Step Hook R
- Up and Under L
- Up and Under R
- Turnaround
- Drop Step and Fade
- Spin and Drive L
- Spin and Drive R
- Face, Fake, Drive / Jump Stop L
- Face, Fake, Drive / Jump Stop R
- Two-Dribble Drop L
- Two-Dribble Drop R
- Fake Turnaround and Drive L
- Fake Turnaround and Drive R
Post Play 2
High Post Workout: Record results; 10 shots each, 5 each block of -
- Jab and Drive L
- Jab and Drive R
- Fake and Drive L
- Fake and Drive R
- Drop Step and Jump Stop L
- Drop Step and Jump Stop R/li>
- Spin and Jump Stop L
- Spin and Jump Stop R
- Fake, Jab, Jump Shot
- Jab, Fake, Drive, Jump Stop L
- Jab, Fake, Drive, Jump Stop R
Rebounding 1
Mikan Drill
- 100 Reps (50 shots each side)
- Toss ball against backboard
- Rebound
- Put it back up with correct hand; reach to touch backboard with off hand
- One bounce shuffle step to other side; repeat
Rebounding 2
Chair Rebounding
- With a partner to shoot the ball:
- Arrange 4 chairs, backs to the basket, at elbows and 3 feet from low block
- Before your partner shoots, cycle through the chairs, shuffling, always facing ball
- Box out each chair as you touch it, then shuffle to the next
- When partner shoots, box current chair out away from where you think the rebound will go - learn to read the angles and the bounce!
- Partner takes 25 total shots, 5 from each Read and React spot
Defense 1
Shuffle Ladders
- 4 sets
- Each set = Baseline to Free Throw and back, to Half Court and Back, to other Free Throw Line and back, to other Baseline and back
- Touch lines with both hands each time
- Keep hands above shoulders, arms at 90 degree angle
- Keep Hips Low
Defense 2
UConn Drill
- With a partner:
- Stand at Free Throw line with partner on wing
- Pass partner ball, close out, defend drive, challenge shot without fouling, box out, collect rebound
- Repeat until you have finished 10 possessions with no foul, missed shot, and collected rebound; switch wings after first five
Fitness
- Two hours of aerobic activity
- 50 squats
- 50 pushups (real ones - nose touches floor, back and legs level, don't bend hips/back)
- 50 squat jumps (squat, jump forward, land on both feet
- 50 wall jumps (jump high, touch walls with both hands)
- 30 minutes weight training (talk to me for a good routine if you don't have a gym), 2x per week, both lower and upper body