Daily Motivation: “To be a team, you must be a family” - Don Meyer
Ball Handling Workout
Ball Handling Drill #1: High Low Pound Dribbling
Instructions:
10 High right hand pound dribbles
10 low right hand pound dribbles
Repeat each with your left hand
Drill adapted from 5 ball handling drills every player should do
Ball Handling Drill #2: High Low Pound Dribbling
Instructions:
One Cycle = 5 pound dribbles, then 1 pocket dribble
Complete 5 cycles with each hand
Drill adapted from 5 ball handling drills every player should do
Ball Handling Drill #3: Line Dribbling
Instructions:
10 Front and back right hand dribbles
10 side to side right hand dribbles
Repeat with your left hand
Drill adapted from 5 ball handling drills every player should do
Ball Handling Drill 4: One Dribble Crossovers
Instructions:
10 right pound – one dribble crossovers
10 left hand – one dribble crossovers
Drill adapted from 17 stationary ball handling drills.
Ball Handling Drill #5: Continuous Crossovers
Instructions:
20 Continuous CrossoversDrill adapted from 17 stationary ball handling drills.
Ball Handling Drill #6: One Dribble Between The Legs
Instructions:
10 right hand pound – between the legs crossovers
10 left hand pound – between the legs crossovers
Drill adapted from 17 stationary ball handling drills.
Ball Handling Drill #7: Scissor Dribbles
Instructions:
20 scissor dribbles
Drill adapted from 17 stationary ball handling drills.
Ball Handling Drill #8: One Dribble Between the Back
Instructions:
10 right hand pound – between the back crossovers
10 left hand pound – between the back crossovers
Drill adapted from 17 stationary ball handling Drills
Ball Handling Drill #9: Continuous Behind the Back
Instructions:
20 behind the back dribbles
Drill adapted from 17 stationary ball handling drills.
BALL HANDLING CHALLENGE: On a String Combo Drill
Instructions:
Complete the following three 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 inside-out crossover dribbles (every time you complete this entire combo move it counts as one rep)
• 20 seconds between the legs - double crossover dribbles (every time you complete this entire combo move it counts as one rep)
• 20 seconds between the legs, double behind the back dribbles (every time you complete this entire combo move it counts as one rep)
Shooting Workout
Shooting Drill #1: Creative Finishes
Instructions:
Make 20 creative finishes around the basket
Drill adapted from 20-20 vision workout
Shooting Drill #2: Form Shooting
Instructions:
Make 10 form shooting swishes from 5-10 feet away from the basket
Drill adapted from 3 drills to increase your Shooting Range
Shooting Drill #3: Drop Shooting
Instructions:
Make 10 drop shooting shots from 10-12 feet away from the basket
Drill adapted from 3 drills to increase your Shooting Range
Shooting Drill #4: Pound, Balance, Hand Stuff
Instructions:
Make 10 pound, balance, hand stuff shots from 12 feet away from the basket
Drill adapted from top 15 shooting drills for a perfect jump shot
Shooting Drill #5: Spin Series #1
Instructions:
Toss the ball out to yourself
Square up to the rim & catch & shoot from 15 feet away from the basket
Make 10 shots from various spots
Drill adapted from full shooting workout for basketball players
Shoot Drill #6: Spin Series #2
Instructions:
Toss the ball out to yourself
Square up to the rim, use a jab step, & shoot a one dribble pull-up jump shot
Make 10 shots from various spots
Drill adapted from full shooting workout for basketball players
Shoot Drill #7: Spin Series #3
Instructions:
Toss the ball out to yourself
Square up to the rim, use a shot fake & shoot from 15 feet away from the basket
Make 10 shots from various spots
Drill adapted from full shooting workout for basketball players
Shooting Drill #8: Spin Series #4
Instructions:
Toss the ball out to yourself
Square up to the rim, catch & shoot 3-point shot
Make 10 shots from various spots
Drill adapted from full shooting workout for basketball players
SHOOTING CHALLENGE: 5 Spot in a Row Shooting
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 in a row.
• Make three 3 point shots from left wing in a row.
• Make three 3 point shots from the top of the key in a row.
• Make three 3 point shots from right wing in a row.
• 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
Circuit 1 (8 minutes). Complete as many rounds as you can. Minimum of 2 rounds.
Push-ups (15 total).
Triceps dips (20 total). Use a table.
Lateral raises (10 total). If no dumbbells, use household items like laundry detergent. I used a backpack full of books.
Dumbbell row (10 total). If no dumbbells, use household items.
Repeat until time is up.
Circuit 2 (6 minutes). Complete as many rounds as you can. Minimum of 3 rounds.
Wall sit (1 minute)
Lunges (20 total)
Repeat until time is up.
Circuit 3 (8 minutes). Complete as many rounds as you can. Minimum of 3 rounds.
Dumbbell single arm row (10 each arm)
Standing overhead triceps extension (12 total)
Sit-ups (20 total)
Repeat until time is up.
Circuit 4 (6 rounds).
High knees (20 seconds)
Rest (10 seconds)