Day 17: Tuesday, June 23rd

 
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Daily Motivation “If you can raise the level of effort and performance in those around you, you are officially a leader." - Urban Meyer

Ball Handling Workout

Ball Handling Drill #1: Knee Pounds

Instructions:

  • 30 seconds right hand pound dribbles

  • 30 seconds left hand pound dribbles

Drill adapted from The 5 Minute Ball Handling Warm-Up


Ball Handling Drill #2: High/Low Pounds

Instructions:

  • 30 seconds right hand high/low pound dribbles

  • 30 seconds left hand high/low pound dribbles

Drill adapted from 5 Ball Handling Drills Every Player Should Do


Ball Handling Drill #3: Around One Leg

Instructions:

  • 30 seconds right hand around one leg dribbles

  • 30 seconds left hand around one leg dribbles

Drill adapted from 17 Stationary Ball Handling Drills


Ball Handling Drill #4: Figure 8 Dribbling

Instructions:

  • 30 seconds of figure 8 dribbling, then switch directions and go for another 30 seconds

Drill adapted from 17 Stationary Ball Handling Drills


Ball Handling Drill #5: One Dribble Crossovers

Instructions:

  • 30 seconds right hand pound - one dribble crossovers

  • 30 seconds left hand pound - one dribble crossovers

Drill adapted from 17 Stationary Ball Handling Drills


Ball Handling Drill #6: One Dribble Between the Legs

Instructions:

  • 30 seconds right hand pound - between the legs crossovers

  • 30 seconds left hand pound - between the legs crossovers

Drill adapted from 17 Stationary Ball Handling Drills


Ball Handling Drill #7: One Dribble Between the Back

Instructions:

  • 30 seconds right hand pound - between the back crossovers

  • 30 seconds left hand pound - between the back crossovers

Drill adapted from 17 Stationary Ball Handling Drills


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-Ups

Instructions:

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

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

  • Square up to the rim, use a jab step, 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 #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


The unofficial record at Michigan is 72 threes in 5 minutes held by Matt Vogrich. Nik got bored today and felt like breaking it. He did it on his 3rd attempt.

SHOOTING CHALLENGE: Michigan Shooting Challenge

Instructions:

  • Shoot three point shots for five minutes

  • Record how many times you make a 3 point shot in five minutes

  • Your goal is to make 50 3 point shots in five minutes. However, if you reach 50 makes before five minutes is up keep shooting. Record your total score, whether you beat the challenge or not, in our daily workout form.


Strength Exercise #1: Negative Push-Ups

Instructions:• Complete three sets of 10 reps of negative push-ups
Exercise adapted from Advanced Push-Up Series

Strength Exercise #2: One Hand Ball Roll Push-Ups

Instructions:• Complete three sets of 10 reps of one hand ball roll push-ups
Exercise adapted from Advanced Push-Up Series

Strength Exercise #3: Push-Ups with Two Hands on a Ball

Instructions:• Complete three sets of 10 reps of push-ups with two hands on the ball
Exercise adapted from Advanced Push-Up Series

Strength Exercise #4: Crunches

Instructions:• Complete three sets of 20 reps of crunches

Strength Exercise #5: One Arm, One Leg Rows

Instructions:• Complete three sets of 10 reps of one arm, one leg rows with each arm

Note: If you don't have dumbbells, feel free to get creative in using alternate weights (i.e. soup cans, etc.)
Exercise adapted from Dumbbell Workout for Basketball