Week 4

Day 3

 

Daily Motivation “Be positive. Your mind is more powerful than you think. What is down in the well comes up in the bucket. Fill yourself with positive things." - Tony Dungy

Ball Handling Workout 

Ball Handling Drill #1: 5 Minute Dribble Routine

Instructions:

  • This is the 5 minute dribble routine. Work as quick as possible with each part of the routine.

Ball Handling Drill #2: The Daily Ball Handling Workout

Instructions:

  • Here is another 5 minute dribble move workout. Complete at game speed and add activiate your feet when doing the workout.

Ball Handling Drill #3: Two Ball Combination Drill

Instructions:

  • 3 Minutes. 2 Ball Pound, 2 Ball Alternate. 1 Rep is up the lane line, across, down the lane line, across, and then back the same way. 4 Reps

  • Go full speed, stay low, good body posture, (chest over knees).

Ball Handling Drill #4: Figure 8 Dribbling

Instructions:

  • 30 seconds for each right and left hand.

Ball Handling Challenge: Push Out Combo Drill

Instructions:

Complete the following moves in order for 20 seconds each. Record how many combo reps you can complete in one minute (a combo rep is one full move together. I.e. completing one pound/over/pound - double crossover combo equals one rep)

  • 20 seconds of pound/over/pound - double crossover over combos

  • 20 seconds of pound/over/pound - between the legs - crossover combos

  • 20 seconds of pound/over/pound - between the legs - behind the back combos

Shooting Workout

Shooting Drill #1: Form Shooting

Instructions:

  • Make 10 form shooting swishes from 5-7 feet away from the basket

  • Make 10 form shooting swishes from 10-12 feet away from the basket

Drill adapted from 3 Drills to Increase Your Shooting Range

Shooting Drill #2: Catch and Shoot

Instructions:

  • Make 10 catch and shoot shots from 10-12 feet away from the basket at various spots on the floor

  • Make 10 catch and shoot shots from 12-15 feet away from the basket at various spots on the floor

Drill adapted from 5 Shooting Drills with No Rebounder

Shooting Drill #3: One Dribble Pull-Up Jump Shots

Instructions:

  • Make 10 one dribble pull-up jump shots from various spots on the court

Drill adapted from 20-20 Vision Workout

Shooting Drill #4: Dribble Hesi Pull-Ups

Instructions:

  • Make 10 dribble hesi pull-up jump shots from various spots on the floor

Drill adapted from 15 Drills to Become a Better Game Shooter

Shooting Drill #5: Crossover Pull-Ups

Instructions:

  • Make 10 crossover pull-up jump shots from various spots on the floor

    Drill adapted from 15 Drills to Become a Better Game Shooter

Shooting Drill #6: Spin Series Phase 1

Instructions:

  • Toss the ball out to yourself

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

  • Make 10 total shots from various spots on the floor

Drill adapted from Full Shooting Workout for Basketball Players

Shooting Drill #7: Spin Series Phase 2

Instructions:

  • Toss the ball out to yourself

    1. Square up to the rim, use a jab step, and shoot a one dribble pull-up jump shot

    2. Make 10 total shots from various spots on the floor

    Drill adapted from Full Shooting Workout for Basketball Players

Shooting Drill #8: Spin Series Phase 3

Instructions:

  • Toss the ball out to yourself

  • Square up to the rim, use a shot fake, and shoot a one dribble pull-up jump shot

  • Make 10 total shots from various spots on the floor

Drill adapted from Full Shooting Workout for Basketball Players

Shooting Drill #9: Spin Series Phase 4

Instructions:

  • Toss the ball out to yourself

  • Square up to the rim and shoot a catch and shoot 3 point shot

  • Make 10 total shots from various spots on the floor

Drill adapted from Full Shooting Workout for Basketball Players

SHOOTING CHALLENGE: 5 Spot in a Row Shooting Drill

Instructions: 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 how long it took you to complete this challenge in our post-workout form:

• Make three 3 point shots from the left corner.
• Make three 3 point shots from left wing.
• Make three 3 point shots from the top of the key.
• Make three 3 point shots from right wing.
• 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 Exercise #1: Squats

Instructions: Complete three sets of 20 squats
Exercise adapted from Bodyweight Leg Workout Part 1

Strength Exercise #2: Step Ups

Instructions: Complete three sets of 10 step ups with each leg
Exercise adapted from Bodyweight Leg Workout Part 1

 

Strength Exercise #3: Strength Exercise #3: Lunge Matrix

Instructions: Complete three sets of one minute each of the Lunge Matrix
Exercise adapted from 10 Vertical Jump Exercises

Strength Exercise #4: Front Pivot High Jumps

Instructions: Complete three sets of 10 front pivot high jumps
Exercise adapted from Elite Footwork and Explosiveness Drills

 

Strength Exercise #5: Reverse Pivot High Jumps

Instructions:• Complete three sets of 10 reverse pivot high jumps
Exercise adapted from Elite Footwork and Explosiveness Drills

Strength Exercise #6: Straight Leg Drops

Instructions:• Complete straight leg drops with each leg for 30 seconds each


Exercise adapted from Advanced Core Exercises for Basketball

 

Strength Exercise #7: Side Stars

Instructions:• Complete side stars with each leg for 30 seconds each
Exercise adapted from Advanced Core Exercises for Basketball

Strength Exercise #8: Pivot Sprints

Instructions:• Complete three sets of one minute each of pivot sprints
Exercise adapted from How to Build Basketball Speed