Workout #1

Workout #1

Written on 03/23/2020

(HS Level)



Ball Handling (20 Seconds Each)

-Stationary

  • Right Hand Pound
  • Left Hand Pound
  • Right Hand V Fronts
  • Left Hand V Fronts
  • Right Hand V Sides
  • Left Hand V Sides
  • Crossovers
  • Between the Legs
  • Behind the Back
  • Between the Legs, Behind the Back, Crossovers

Notes:

- Wide base

- Athletic stance

- Ball does not go above the knee

 

Zigzag On the Move (2 reps per move)

  • Crossovers
  • Between the Legs
  • Behind the Back
  • Crossover/Between/Behind

Notes:

-6 cones

-Cones are 6 feet apart

-Zig zag every other cone 6 feet

-1 rep = down and back

 

Finish Moves (5 makes each spot)

  • 1/2 Lay Ups Backboard, Right Hand (start on right elbow)
  • 1/2 Lay Ups Backboard, Left Hand (start on left elbow)

Notes:

-Working on the last 2 steps into a layup

-Right-hand layup starting position, left foot forward, right foot back

-Left-hand layup starting position, right foot forward, left foot back

 

Warm Up Shooting (30 seconds per spot)

  • Star From 2 ft
  • Middle
  • Right Corner
  • Left Wing
  • Right Wing
  • Left Corner

Notes:

-Rebounder recommended

-Athletes will not jump here. Get up on toes, hold follow-through 

 

Spot Up Shooting (1 minute per spot)

  • Star Spot Up 15-17 Ft 
  • Foul Line
  • Right Corner
  • Left Elbow
  • Right Elbow
  • Left Corner

Notes:

-Rebounder recommended

-Trigger step footwork

 

-Righties: Left foot forward, right foot back. Step in with your right foot on pass.

-Lefties: right foot forward, left foot back. Step in with your left foot on pass

-Hold follow through until the ball goes in or misses

 

Triple Threat - Location Top of the Key (1 minute per set)

-Right-handed basketball players

  • Set 1 - Open step (dribble drive right) 1-2 dribble right-hand layup
  • Set 2 - Open step (dribble drive right) 1 dribble pull up
  • Set 3 - Open step (dribble drive right) 1 dribble between the legs, 1 dribble left-hand layup
  • Set 4 - Jab cross step (dribble drive left) 1-2 dribble left-hand layup
  • Set 5 - Jab cross step (dribble drive left) 1 dribble pull up
  • Set 6 - Jab cross step (dribble drive left) 1 dribble between the legs, 1 dribble right-hand layup

-Left-handed basketball players

  • Set 1 - Open step (dribble drive left) 1-2 dribble left-hand layup
  • Set 2 - Open step (dribble drive left) 1 dribble pull up
  • Set 3 - Open step (dribble drive left) 1 dribble between the legs, 1 dribble right-hand layup
  • Set 4 - Jab cross step (dribble drive right) 1-2 dribble right-hand layup
  • Set 5 - Jab cross step (dribble drive right) 1 dribble pull up
  • Set 6 - Jab cross step (dribble drive right) 1 dribble between the legs, 1 dribble left-hand layup

Notes:

-Rebounder recommended

-Righties

-Left foot pivot, open step/jab-cross step with right foot

    -Lefties

-Left foot pivot, open step/jab-cross step with right foot

 

 

Transition - Location Sideline (5-7 feet outside the wing 3 point line) (1 minute per set)

  • Set 1 - Right Sideline - Right-hand dribble, 1 dribble between the legs (at wing) 1 Dribble Behind the Back (at the elbow) 1 dribble right-hand layup
  • Set 2 - Right Sideline - Right-hand dribble, 1 dribble between the legs crossover (at wing), 1 dribble right-hand layup
  • Set 3 - Left Sideline - Left-hand dribble, 1 dribble between the legs (at wing) 1 Dribble Behind the Back (at the elbow) 1 dribble left-hand layup
  • Set 4 - Left Sideline - Left-hand dribble, 1 dribble between the legs crossover (at wing), 1 dribble left-hand layup

 

 

Spot Up Shooting (1 minute per spot)

  • Around the World 15-17 Ft
  • Right Corner
  • Right Elbow
  • Foul Line
  • Left Elbow
  • Left Corner

 

Conditioning (3 sets per)

22’s - Full Court Down and Back, Full Court Down and Back in 22 Seconds

15’s - Full Court Down and Back, Half Court Down and Back in 15 Seconds

10’s - Full Court Down and Back in 10 Seconds

Notes:

Full Court = 94 ft Half Court = 47 ft