|
DRILL
|
MIN |
SHOTS |
DESCRIPTION |
|
Warm-up Jump Rope/stretch
|
5 |
|
|
|
Form Shooting |
2 |
40 |
1 handed shot from 3 ft away. Concentrate on alignment, up force, arc, and rotation. Make 10 in a row. Move back to 8 feet. Make 5 in a row. Move back to foul line. Make 5 in a row. Make 10 bank shots from each angle.
|
|
Ball Handling
|
4 |
20 |
Dribbling; stationery and moving, 1-on-1 moves, etc. |
|
Mikan Drill
|
1 |
10 |
Alternate left and right hand lay-ups. |
|
Free Throws 1
|
2 |
10 |
|
|
Mikan Drill
|
1 |
30 |
Alternate left and right hand lay-ups. |
|
Free Throws 2
|
2 |
10 |
|
|
Turnaround Jumpers from Rt/Lt Block
|
4 |
30 |
Toss ball to self on block, turn and shoot. Alternate turning right and left. Use glass whenever possible. |
|
Jump Hooks from Rt/Lt Block
|
4 |
30 |
Toss ball to self on block, turn and shoot. Alternate turning right and left. |
|
Bank Shots
|
2 |
20 |
Alternate bank shots from 10 feet out. (Mikan drill jump shots) |
|
Free Throw 3
|
2 |
10 |
|
|
Up and Under Move
|
2 |
20 |
Fake and duck under, alternate blocks. |
|
Drop Step Move
|
2 |
20 |
Drop-step, (power dribble optional) and power up. |
|
Perimeter Jumpers
|
2 |
30 |
Put 2 minutes on the clock. Spin the ball out, shoot perimeter jumpers (or 3 pointers.) See how many you can make in 2 minutes. Try to set a record every time. |
|
Free Throws 4
|
2 |
10 |
|
|
High Post Moves
|
4 |
30 |
Spin to the foul line, turn and face. Jump shots, jab steps, strong side drive, crossover step drive. Hard dribble spin, Hard dribble crossover. Jump stops. |
|
Rebound Put Backs
|
2 |
30 |
Throw ball high off glass, go get it, keep it high, put it back off glass. |
|
Individual Choice
|
4 |
30
|
Low/high post moves, perimeter jumpers, 3 pointers |
|
Free Throws 5 w/pressure
|
2 |
10-50 |
Shoot until you make 10 in a row or shoot 50 total. Pushups if you do not get 10 in a row. |
