Week 2

Day 1

 

Daily Motivation: “To be a team, you must be a family” - Don Meyer

Ball Handling Workout 

 

Ball Handling Drill #1: High Low Pound Dribbling

Instructions:

  • 10 High right hand pound dribbles

  • 10 low right hand pound dribbles

  • Repeat each with your left hand

Drill adapted from 5 ball handling drills every player should do

Ball Handling Drill #2: High Low Pound Dribbling

Instructions:

  • One Cycle = 5 pound dribbles, then 1 pocket dribble

  • Complete 5 cycles with each hand

Drill adapted from 5 ball handling drills every player should do

Ball Handling Drill #3: Line Dribbling

Instructions:

  • 10 Front and back right hand dribbles

  • 10 side to side right hand dribbles

  • Repeat with your left hand

Drill adapted from 5 ball handling drills every player should do

Ball Handling Drill 4: One Dribble Crossovers

Instructions:

  • 10 right pound – one dribble crossovers

  • 10 left hand – one dribble crossovers

Drill adapted from 17 stationary ball handling drills.

Ball Handling Drill #5: Continuous Crossovers

Instructions:

  • 20 Continuous CrossoversDrill adapted from 17 stationary ball handling drills.

Ball Handling Drill #6: One Dribble Between The Legs

Instructions:

  • 10 right hand pound – between the legs crossovers

  • 10 left hand pound – between the legs crossovers

Drill adapted from 17 stationary ball handling drills.

Ball Handling Drill #7: Scissor Dribbles

Instructions:

  • 20 scissor dribbles

Drill adapted from 17 stationary ball handling drills.

Ball Handling Drill #8: One Dribble Between the Back

Instructions:

  • 10 right hand pound – between the back crossovers

  • 10 left hand pound – between the back crossovers

Drill adapted from 17 stationary ball handling Drills

Ball Handling Drill #9: Continuous Behind the Back

Instructions:

  • 20 behind the back dribbles

Drill adapted from 17 stationary ball handling drills.

Try to beat former D-I shooting guard Mike Dixon in this 'Beat the Pro Ball Handling Challenge' from NBA skills coach Drew Hanlen... and Raise Your Game!

Ball Handling Challenge

Instructions:
Complete the following 6 ball handling drills all in a row without stopping. Time yourself to see how long it takes to successfully complete the following in succession:

• 25 pound dribbles
• 25 rapid fire dribbles
• 25 pound, inside-out dribbles
• 25 pound, double crossover dribbles
• 25 pound, between the leg crossovers
• 25 pound, behind the back crossovers

Shooting Workout

Shooting Drill #1: Creative Finishes

Instructions:

  • Make 20 creative finishes around the basket

Drill adapted from 20-20 vision workout

Shooting Drill #2: Form Shooting

Instructions:

  • Make 10 form shooting swishes from 5-10 feet away from the basket

Drill adapted from 3 drills to increase your Shooting Range

Shooting Drill #3: Drop Shooting

Instructions:

  • Make 10 drop shooting shots from 10-12 feet away from the basket

Drill adapted from 3 drills to increase your Shooting Range

Shooting Drill #4: Pound, Balance, Hand Stuff

Instructions:

  • Make 10 pound, balance, hand stuff shots from 12 feet away from the basket

Drill adapted from top 15 shooting drills for a perfect jump shot

Shooting Drill #5: Spin Series #1

Instructions:

  • Toss the ball out to yourself

  • Square up to the rim & catch & shoot from 15 feet away from the basket

  • Make 10 shots from various spots

Drill adapted from full shooting workout for basketball players

Shoot Drill #6: Spin Series #2

Instructions:

  • Toss the ball out to yourself

  • Square up to the rim, use a jab step, & shoot a one dribble pull-up jump shot

  • Make 10 shots from various spots

Drill adapted from full shooting workout for basketball players

Shoot Drill #7: Spin Series #3

Instructions:

  • Toss the ball out to yourself

  • Square up to the rim, use a shot fake & shoot from 15 feet away from the basket

  • Make 10 shots from various spots

Drill adapted from full shooting workout for basketball players

Shooting Drill #8: Spin Series #4

Instructions:

  • Toss the ball out to yourself

  • Square up to the rim, catch & shoot 3-point shot

  • Make 10 shots from various spots

Drill adapted from full shooting workout for basketball players

Complete the following tasks and track how much time it took you to complete the challenge. You will need a rebounder for this challenge. When you are finished, enter your record how long it took you to complete this challenge.

SHOOTING CHALLENGE: 5 Spot in a Row Shooting

Instructions:Complete the following tasks and track your score:

• Make three 3 point shots from the left corner in a row.
• Make three 3 point shots from left wing in a row.
• Make three 3 point shots from the top of the key in a row.
• Make three 3 point shots from right wing in a row.
• Make three 3 point shots from the right corner in a row.
• Make five shots, one from each spot, to complete the drill. Record how long it took you to complete this challenge.

Strength & Conditioning

 

Strength

Circuit 1 (8 minutes). Complete as many rounds as you can. Minimum of 2 rounds.  

Push-ups (15 total).  

Triceps dips (20 total). Use a table.  

Lateral raises (10 total). If no dumbbells, use household items like laundry detergent. I used a backpack full of books.  

Dumbbell row (10 total). If no dumbbells, use household items.  

Repeat until time is up.  

Circuit 2 (6 minutes). Complete as many rounds as you can. Minimum of 3 rounds. 

Wall sit (1 minute) 

Lunges (20 total)

Repeat until time is up.  

Circuit 3 (8 minutes). Complete as many rounds as you can. Minimum of 3 rounds. 

Dumbbell single arm row (10 each arm) 

Standing overhead triceps extension (12 total) 

Sit-ups (20 total) 

Repeat until time is up.  

Circuit 4 (6 rounds).  

High knees (20 seconds) 

Rest (10 seconds)