Drill: Complete 50 reps, alternating what foot you step with first
Start stationary and spin ball out to self
Step towards ball & catch in the air
On catch, be ready to shoot & then slow shot fake before going again
Keys:
Timing - don't move too early
Must catch in the air, not with feet on the ground
Drill: Time how long it takes to complete 2 rounds on each hand
10 x Stationary wrap & pounds + 5 x forwards moving wrap & pounds + 5 x backwards moving wrap & pounds.
Keys:
Step & pound at the same time - Right hand & right foot, or Left hand & left foot
Eyes up, shoulders back, knees bent
Drill: Time how long it takes to complete 4 rounds
10 x Stationary wrap & pounds + 6 x forwards moving wrap & pounds + 6 x backwards moving wrap & pounds.
Keys:
Step & pound at the same time - Right hand & right foot, or Left hand & left foot
Eyes up, shoulders back, knees bent
Drill: Time how long it takes to complete 4 rounds
1 x double crossover = 1 rep
10 x stationary reps + 5 x forwards moving reps + 5 x backwards moving reps
Keys:
Move as you make the second crossover
Eyes up, shoulders back, knees bent
Tight & quick handle, do not extend too far
Drill: Make 10 layups on each side
Right side: Left foot forwards, right foot back - creating a long, lunging stance
Left side: Right foot forwards, left foot back - creating a long, lunging stance
Swing back leg through and extend for the layup finish
**Move the cone/marker closer or further away from the ring to suit the athlete
Keys:
Swing the back leg through
Reach to the ring to finish
Get the ball high on the backboard
Drill: Make 10 layups on each side
The difference in this drill is we finish with our inside hand (left hand on right hand side, right hand on left hand side)
Right side: Right foot forwards, left foot back - creating a long, lunging stance
Left side: Left foot forwards, right foot back - creating a long, lunging stance
Swing back leg through and extend for the layup finish
**Move the cone/marker closer or further away from the ring to suit the athlete
Keys:
Swing the back leg through
Reach to the ring to finish
Get the ball high on the backboard
Drill: 2 minutes each side (right foot in & out, then left foot in & out)
Quick feet moving forwards, 1 foot staying on outside, the other foot going inside & out
**If you don't have a ladder, use a line in the ground and simply reach to touch the other side of it instead of stepping inside the ladder
Keys:
Quick, short steps
Pump your arms as you move
To finish all sessions, complete the shooting test workout that is relevant to your age group and submit your results to the below google form. You should focus on beating your average every time you complete each test.
If possible, complete each test with HomeCourt recording you - this will track your shots, provide you feedback and help you develop your jumpshot.