Workout #2

Workout #2

Written on 03/23/2020

(HS Level)



Ball Handling (20 Seconds Each)

-Stationary

  • 2-Ball Pound
  • 2-Ball Alternating
  • 2-Ball V Fronts
  • 2-Ball Opposite V Fronts
  • 2-Ball V Sides
  • 2-Ball Opposite V Sides
  • 2-Ball Crossovers, Right Hand Underneath
  • 2-Ball Crossovers, Left Hand Underneath

Notes:

-Wide base

-Athletic stance

-Basketballs do not go above the knee

 

Zigzag 2-Ball On the Move (2 reps per move)

  • 2 Ball Pound
  • 2 Ball Alternating

Notes:

-6 cones

-Cones are 6 feet apart

-Zigzag every other cone 6 feet

-1 rep = down AND back

 

Finish Moves (5 makes each spot)

  • 1/2 Lay Ups Middle No Backboard, Right Hand (start middle of the foul line)
  • 1/2 Lay Ups Middle No Backboard, Left Hand (start middle of the foul line)

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 Form 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 Right-Wing Foul Line Extended (1 minute per set)

-Right-handed basketball players

  • Set 1 - Open Step (dribble drive baseline drive) 1-2 dribble right-hand layup
  • Set 2 - Open step (dribble drive baseline) 2 dribble pull up in the corner
  • Set 3 - Jab cross step (dribble drive middle) 1 dribble between the legs, 1 dribble right-hand layup
  • Set 4 - Jab cross step (dribble drive middle) 2 dribble pull up at the elbow

-Left-handed basketball players

  • Set 1 - Jab cross step (dribble drive baseline) 1-2 dribble right-hand layup
  • Set 2 - Jab cross step (dribble drive baseline) 2 dribble pull up in the corner
  • Set 3 - Open Step (dribble drive middle) 1 dribble between the legs, 1 dribble right-hand layup
  • Set 4 - Open Step (dribble drive middle) 2 dribble pull up at the elbow

 

Triple Threat - Location Left-Wing Foul Line Extended (1 minute per set)

-Right-handed basketball players

  • Set 1 - Open Step (dribble drive middle) 1 dribble between the legs, 1 dribble left-hand layup
  • Set 2 - Open step (dribble drive middle) 2 dribble pull up at the elbow
  • Set 3 - Jab cross step (dribble drive baseline) 1-2 dribble left-hand layup
  • Set 4 - Jab cross step (dribble drive baseline) 2 dribble pull up in the corner

-Left-handed basketball players

  • Set 1 - Jab cross step (dribble drive middle) 1 dribble between the legs, 1 dribble left-hand layup
  • Set 2 - Jab cross step (dribble drive middle) 2 dribble pull up at the elbow
  • Set 3 - Open Step (dribble drive baseline) 1-2 dribble left-hand layup
  • Set 4 - Open Step (dribble drive baseline) 2 dribble pull up in the corner

Notes:

-Rebounder recommended

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

-Lefties: Right foot pivot, open step/jab-cross step with left foot

 

 

Transition - Location Middle (5-7 feet behind top of key 3 point line) (1 minute per set)

  • Set 1 - Right-hand dribble, between the legs at top of the key, 1 dribble between the legs at the elbow, 1 dribble right-hand layup over the front of the rim
  • Set 2 - Left-hand dribble, between the legs at top of the key, 1 dribble between the legs at the elbow, 1 dribble left hand lay up over the front of the rim

 

 

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