STATIONARY BALL-HANDLING

WARM-UP

INDIVIDUAL VIDEOS BELOW

1 REP of each drill - 45 Seconds

• 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

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Shift Dribble 

FULL VIDEO BELOW

45 seconds per drill 

2-3 reps 

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• Shift Cross

• Shift Between the Legs

• Shift Behind the Back

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Shift Dribble COMBO

FULL VIDEO BELOW

45 seconds per drill 

2-3 reps 

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• Pound dribble, behind the back, between the legs crossover.

• Between the legs, crossover, behind the back

• Crossover, between the legs, crossover

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FOCUS ON:

Shift Dribble drills - use your imagination. 

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DEFENSIVE DRILL ​

INDIVIDUAL VIDEOS BELOW  - SWARM DRILL

1-2 reps

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SEE VIDEO

• Closeout into defensive slide, defensive slide into a back pedal x 5

• Angle closeouts into defensive slides x 5

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DEFENSIVE SLIDE DRILL

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

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SHOOTING CIRCUIT #2

VIDEOS BELOW

5 Spots (baselines, wings and free-throw)

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CATCH AND SHOOT - 1st Drill

• Catch and Shoot 

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CATCH & SHOOT into OFF DRIBBLE 

• Catch and shoot

• RT hand Rip through , one dribble into jump shot

• LFT hand Rip thought, one dribble into jump shot

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BETWEEN THE LEGS - 2nd Drill 

• RT Between the legs into shot

• LFT Between the legs into shot

• RT Between the legs (twice) into shot

• LFT Between the legs (twice) into shot

• RT Between the legs - Step back into shot

• LFT Between the legs - Step back into shot

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FOCUS ON:

Defense - Stay low and be on balance. Challenge yourself  

SHOOTING DRILLS

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WARM-UP

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

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

• Shoot 10-15 from each spot

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DRILL #3

INDIVIDUAL VIDEOS BELOW

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ALL MOVES INTO LAY-UPS

1st Move is a single move

2nd Move is a double move

• In & Out 

• In & Out - twice

• Crossover - attack middle

• Double Cross

• Between the legs - attack middle

• Between the legs - twice

• Behind the back - attack middle

• Behind the back twice

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Drill #4

ALL MOVES INTO JUMP SHOTS

1st Move is a single move

2nd Move is a double move

• In & Out 

• In & Out - twice

• Crossover - attack middle

• Double Cross

• Between the legs - attack middle

• Between the legs - twice

• Behind the back - attack middle

• Behind the back twice

FOCUS ON:

1. Proper Form and following through

2. Shooting the same way every time

3. Selling the move and explosion to the basketball on lay-ups and jump shots.

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LADDER DRILLS

WARM-UP

• 1 foot each box - 10 reps

• 2 feet each box - 10 reps

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CONDITIONING & AGILITY DRILLS

NOTE: FULL VIDEO 

>> 2  rounds of each drill​

Core Workout #1

1. Reverse Crunches x 10​

2. Above Crunches x 10​

3. Outside/Inside Crunches x 10​

4. Split  Crunches x 10​

5. Over the Top Crunches x 10​

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Conditioning (3 Rounds of each)

1. Jump Rope or High Knees  (45 seconds)

2. Lunges - walking or stationary (45 seconds)

3. Squats (45 seconds)

4. Push ups (10-15)

5. Lateral Jumps (45 seconds) - keep feet together and jump over a cone side to side as quickly as you can. 

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 6. Front Jumps (45 seconds) - keep feet together and jump over a cone from forward and backward as quickly as you can. 

CONDITIONING & AGILITY DRILLS

NOTE:

>> 45 seconds on and 15 seconds off

>> 3 rounds of each drill

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• 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)

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• Wall Sits (45 seconds)

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• 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)

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

​FULL VIDEDO - Sit-up Circuit #1