Day 28: Wednesday, July 15th

 
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Daily Motivation: “If I’m not doing it right, I want coach to tell me so I can fix it.” Steph Curry

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




SHOOTING CHALLENGE: 5 Spot in a Row Shooting

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: 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