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STATIONARY BALL-HANDLING

INDIVIDUAL VIDEOS BELOW

30 seconds

3 reps

  • RT/LFT hand pound dribble (low, waist, high)     

  • RT/LFT hand pound - Alternate 5 low dribbles, 5 waist dribbles (repeat)

  • RT/LFT  hand - V-Dribble side to side

  • RT/LFT  hand - V-Dribble front to back

  • RT/LFT  hand side to side/front to back combo

  • RT/LFT  hand over the top

  • RT/LFT  hand in and out

  • RT/LFT hand Figure 8 one hand

  • FT/LFT hand Figure 8 both hands

  • Continuous crossovers

  • RT/LFT hand between the legs

  • Between the legs (Scissor Drill)

  • Behind the back 

** Beginners - Please reminder to take a control Dribble or two between each drill if need

TWO BALL DRIBBLING SERIES #1 

FULL VIDEO BELOW

30 seconds per drill 

2-3 reps 

  •  Pound Dribble

  • Alternating Dribble

  • V Dribble side to side

  • Front to Back - Basketballs opposite 

  • V Dribble front to back - Ball hits at same time

  • Outside/Inside

  • In & Out

  • Low hand/High hand

  • Between the legs cross

  • Crossovers

  • Pound and Toss

FOCUS ON:

Being in control & challenge yourself with the following:

Variations of dribble (low, waist and shoulder)

Variations of speed

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STATIONARY BALL-HANDLING 

POUND DRIBBLE

INDIVIDUAL VIDEOS BELOW 

1-2 reps

CBC 10 Drill - for 1 minute 

  • 10 right hand pound into 10 crossovers into 10 left hand pounds and repeat. Work on speed and efficiency. 

Pound Dribble Drill (1) - for 1 minute

  • Start with RT hand Pound dribble cross to LFT hand, LFT hand pound dribble between legs back to RT hand, RT hand pound behind the back to LFT hand pound - continuous

  • LFT hand pound dribble cross to RT, RT hand pound dribble between the legs back to LFT hand, LFT hand pound dribble into behind the back to RT hand pound - continuous

Pound Dribble Drill (2) - for 1 minute

  • Same directions as above - 2 pounds between each move. 

Pound Dribble Drill (3) ​- for 1 minute

  • Same directions as above - 3 pounds between each move. 

Pound Over the line Drill - for 1 minute

  • Pick a line or cone and pound dribble keeping control of the ball and hand on top of the ball.

Pound & Step - for 1 minute

FULL VIDEO BELOW - Pound & Step Circuit

  • Cross Step

  • Dribble  Jab

  • Push Outs Jabs

  • Same Foot Jab Steps

FOCUS ON:

Being in control & challenge yourself with the following:

Variations of dribble (low, waist and shoulder)

Variations of speed

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SHOOTING DRILLS

INDIVIDUAL VIDEOS BELOW 

Mikan Drill - Continuous layup drill, alternating between RT and LFT hand. Finish high and elevate on each lay-up - getting ball out of net. NO DRIBBLE

  • 30-45 seconds or 20-30 made layups

Form Shooting - One hand (3 spots) 2-3 feet away from the basket on RT side, LFT side and middle of the hoop.

Use proper shooting mechanics. Focus on rim, hand placement, elbow in, follow through. 

  • Shoot 10-15  from each spot

Form Shooting - Two hands (3 spots) - Exact same concept as above. 

  • Shoot 10-15 from each spot

5 Spots Mid-Range Shooting - Focus on proper shooting mechanics. Improve mid-range with consistency. 

  • Shoot from 5 spots around the key (RT baseline, RT wing, free-throw line, LFT wing, LFT baseline)

  • Shoot 10-15 from each spot

5 Spot Mid-Range Shooting Challenge

(Same as above)

  • Shoot from 5 spots around the key 

  • Make 2 in a row & move to the next spot. Complete the drill in as few attempts as possible for the challenge. 

Free-throw Drill - Focus on proper shooting mechanics and repetition with same routine every time you shoot.

  • Shoot 50-100 free-throws

FOCUS ON:

Proper Form and following through

Shooting the same way every time

CBC TRAINING VIDEOS

CONDITIONING & AGILITY DRILLS

 
Women Training Outdoors

CONDITIONING & AGILITY DRILLS

NOTE: FULL VIDEO "SERIES #1"

​>> 45 seconds on and 15 seconds rest

>> 3 rounds of each drill

1. Burpees (45 seconds)

 

2. Jumping Jacks (45 seconds) 

3. Alternating Steps (45 seconds)

4. Seated Jump Sqauts (45 seconds)

5. High Knees (45 seconds)

6. Wall Sits (45 seconds)

Try to add push-ups and sit-ups to this workout

FULL VIDEDO - Sit-up Circuit #1

Custom Jersey Design

CONDITIONING & AGILITY DRILLS

NOTE:

>> 2 - 3 rounds of each drill​

  • Defensive Slide - become a better defend by working on your lateral quickness. Maintain proper defensive stance, stay low, bend knees - not waist. Slide from cone to cone. 

>> Place two cones 5-7 feet apart

>> 1 minute to touch the cone as many times as possible

  • Defensive Slide & Explode Drill - same concept as above drill but at each cone you will exploding into a vertical jump, back down into defensive stance and slide and repeat at the next cone.

>> Place two cones 5-7 feet apart

>>  30seconds - 1minute

  • Vertical Jumps - Start in squat and explode into the air and back down into a squat. 

>> 30-45 seconds

  • Cross Squat - squat down, jump up and crisscross leg back down into a squat.

>>30-45 seconds

Shuttle Run - Run laterally as quick as you can from side to side. Turn and go changing direction as quickly as you can. 

>> Place two cones 5-7 feet apart

>> 1 minute 

Athlete-crouched

CONDITIONING & AGILITY DRILLS

NOTE:

>> 45 seconds on and 15 seconds off

>> 3 rounds of each drill

  • Jumping Jacks (45 seconds)

>> Squat, Karaoke, Squat (45 seconds)

>> Start with a squat into karaoke to the cone, once you reach the cone another squat back into karaoke - continue for (45 seconds)

>> 2 cones 5-8 feet apart

 

  • Forward spring into back pedal -  (45 sec)

>> Continuous forward sprint and back pedal

>> 2 cones (8-10 feet apart)

  • Wall Sits (45 seconds)

  • Calf raises - Two feet together and single foot calf raises.

 

  • Karaoke & Defensive Slide (45 seconds)

>> 2 cones (8-10 feet apart)

>> Karaoke to one cone then defensive slide back (continuous)

Try to add push-ups and sit-ups to this workout

FULL VIDEDO - Sit-up Circuit #1

Macarons

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