Daily Motivation:
“Success is peace of mind that is the direct result of self-satisfaction in knowing you did your best to become the best that you are capable of becoming." - John Wooden
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: Control Dribbles
Instructions:•
30 seconds right hand control dribbles
30 seconds left hand control dribbles
Drill adapted from The 5 Minute Ball Handling Warm-Up
Ball Handling Drill #3: Dribble Jabs
Instructions:
30 seconds right hand dribble jabs
30 seconds left hand dribble jabs
Drill adapted from The 5 Minute Ball Handling Warm-Up
Ball Handling Drill #4: Start and Stop Drill
Instructions:
30 seconds right hand start-stop dribbles stepping with both legs
30 seconds left hand start-stop dribbles stepping with both legs
Drill adapted from The 5 Minute Ball Handling Warm-Up
Ball Handling Drill #5: Quickness Drill
Instructions:
30 seconds crossovers
30 seconds right leg between the legs
30 seconds left leg between the legs
30 seconds behind the back
Drill adapted from 5 Ball Handling Drills Every Player Should Do
Ball Handling Drill #6: Inside-Out Jab Dribbles
Instructions:
30 seconds right hand inside-out jab dribbles
30 seconds left hand inside-out jab dribbles
Drill adapted from 17 Stationary Ball Handling Drills
Ball Handling Drill #7: Pivot Crossovers
Instructions:
30 seconds right foot pivot crossovers
30 seconds left foot pivot crossovers
Drill adapted from 3 At-Home Dribbling Drills
Ball Handling Drill #8: Cross Drags
Instructions:
30 seconds right foot pivot crossovers
30 seconds left foot pivot crossovers
Drill adapted from Basement Ball Handling Drills
Ball Handling Drill #9: Pace Dribbling
Instructions:
1 minute pace dribbling (mix up your dribble moves)
Drill adapted from 3 At-Home Dribbling Drills
BALL HANDLING CHALLENGE: Quick Combo Drill
Instructions:
Complete the following 3 ball handling drills all in a row without stopping for one minute. Keep track of how many total "reps" you complete and submit your score to our post-workout form:
20 seconds mini-in and out crossover dribbles (every time you change hands it counts as one rep)
20 seconds mini-in and out between the legs dribbles (every time you change hands it counts as one rep)
20 seconds mini-in and out behind the back dribbles (every time you change hands it counts as one rep)
Shooting Workout
Shooting Drill #1: 1 on 1 Dribble Moves
Instructions:
Perform three pound dribbles with your right hand and then make a change of direction move at a cone (or similar object) into a scoring finish
Combination moves to work on:
10 hesitation moves into a right hand lay-up
10 crossovers into a left hand lay-up
10 between the legs into a floater in the lane
10 behind the backs into a hips across right hand lay-up
10 combo moves (i.e. cross-between legs, double cross, between legs - behind back, etc.) into a finish of your choice
Shooting Drill #2: 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 #3: Catch and Shoot Jump Shots
Instructions:
Toss the ball out to yourself and make 10 catch and shoot jump shots from various spots on the court
Drill adapted from 5 Shooting Drills with No Rebounder
Shooting Drill #4: 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 #5: Step Back Jump Shots
Instructions:
Make 10 step back jump shots from various spots on the court
Drill adapted from 20-20 Vision Workout
Shooting Drill #6: Quick Pull-Backs
Instructions:
Make 10 quick pull back jump shots from various spots on the court stepping with both legs
Drill adapted from 15 Ways to Become a Better Shooter in Games
Shooting Drill #7: Crossover Pull-Up Jump Shots
Instructions:
Make 10 crossover pull-up jump shots from various spots on the court
Drill adapted from 15 Ways to Become a Better Shooter in Games
Shooting Drill #8: Corner Drifts
Instructions:
Make 10 corner drift threes from each side of the basket (either have someone pass you the ball or self toss)
Drill adapted from 15 Shooting Drills to Perfect Your Jump Shot
Shooting Drill #9: Pitches
Instructions:
Make 10 corner pitch threes from each side of the basket (either have someone pass you the ball or self toss)
Drill adapted from 15 Shooting Drills to Perfect Your Jump Shot
Shooting Drill #10: Transition Pull-Up Threes
Instructions:
Make 10 transition pull-up threes from various spots on the floor
Drill adapted from 5 Shooting Drills with No Rebounder
Try to beat Atlanta Hawks shooting guard John Jenkins, in our first episode of 'Raise Your Game' with NBA skills coach Drew Hanlen. Thanks for watching! . SU...
SHOOTING CHALLENGE: Championship Shooting Challenge
Instructions:
Complete the following tasks and track how many makes you get in two minutes. You will need a rebounder for this challenge. When you are finished, enter your score in our post-workout form:
30 seconds of mid-range catch and shoot jump shots from the wing to the corner on the right side of the basket
30 seconds of elbow to elbow catch and shoot jump shots
30 seconds of mid-range catch and shoot jump shots from the wing to the corner on the left side of the basket
30 seconds of alternating right and left one dribble pull-ups from the top of the key
Strength & Conditioning
1:00 – Squats (Set 1)
:45 – Squats (Set 2)
:30 – Squats (Set 3)
1:00 – Lunges (Set 1)
:45 – Lunges (Set 2)
:30 – Lunges (Set 3)
1:00 – Calf Raises
:45 – Calf Raises
:30 – Calf Raises
Conditioning
Jump Rope
1:00 – Two Feet
1:00 – Right Foot Only
1:00 – Left Foot Only
1:00 – Run in Place
1:00 – Two Feet