
LET'S WORK CBC !

STATIONARY BALL-HANDLING
WARM-UP
INDIVIDUAL VIDEOS BELOW
1 REP of each drill - 45 Seconds
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RT/LFT hand pound dribble (low, waist, high)
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RT/LFT hand pound - Alternate 5 low dribbles, 5 waist dribbles (repeat)
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RT/LFT hand - V-Dribble side to side
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RT/LFT hand - V-Dribble front to back
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RT/LFT hand side to side/front to back combo
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RT/LFT hand over the top
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RT/LFT hand in and out
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RT/LFT hand Figure 8 one hand
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FT/LFT hand Figure 8 both hands
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Continuous crossovers
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RT/LFT hand between the legs
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Between the legs (Scissor Drill)
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Behind the back
** Beginners - Please reminder to take a control Dribble or two between each drill if need
Shift Dribble
FULL VIDEO BELOW
45 seconds per drill
2-3 reps
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Shift Cross
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Shift Between the Legs
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Shift Behind the Back
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.
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Between the legs, crossover, behind the back
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Crossover, between the legs, crossover

FOCUS ON:
Shift Dribble drills - use your imagination.
DEFENSIVE DRILL
INDIVIDUAL VIDEOS BELOW - SWARM DRILL
1-2 reps
SEE VIDEO
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Closeout into defensive slide, defensive slide into a back pedal x 5
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Angle closeouts into defensive slides x 5
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
SHOOTING CIRCUIT #2
VIDEOS BELOW
5 Spots (baselines, wings and free-throw)
CATCH AND SHOOT - 1st Drill
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Catch and Shoot
CATCH & SHOOT into OFF DRIBBLE
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Catch and shoot
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RT hand Rip through , one dribble into jump shot
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LFT hand Rip thought, one dribble into jump shot
BETWEEN THE LEGS - 2nd Drill
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RT Between the legs into shot
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LFT Between the legs into shot
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RT Between the legs (twice) into shot
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LFT Between the legs (twice) into shot
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RT Between the legs - Step back into shot
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LFT Between the legs - Step back into shot

FOCUS ON:
Defense - Stay low and be on balance. Challenge yourself
SHOOTING DRILLS
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.
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Shoot 10-15 from each spot
Form Shooting - Two hands (3 spots) - Exact same concept as above.
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Shoot 10-15 from each spot
DRILL #3
INDIVIDUAL VIDEOS BELOW
ALL MOVES INTO LAY-UPS
1st Move is a single move
2nd Move is a double move
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In & Out
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In & Out - twice
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Crossover - attack middle
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Double Cross
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Between the legs - attack middle
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Between the legs - twice
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Behind the back - attack middle
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Behind the back twice
Drill #4
ALL MOVES INTO JUMP SHOTS
1st Move is a single move
2nd Move is a double move
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In & Out
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In & Out - twice
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Crossover - attack middle
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Double Cross
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Between the legs - attack middle
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Between the legs - twice
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Behind the back - attack middle
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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.
CBC TRAINING VIDEOS
CBC Online Training
CBC Online Training



CONDITIONING & AGILITY DRILLS
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
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.
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
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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.
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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

Core Circuit #1

Core Circuit #2

Core Circuit #3

Ladder Circuit #1

Swarm Defensive Drill
