Drill: Complete 50 reps
Start stationary
Step + dribble with the same side hand and foot at the same time (left hand & left foot or right hand and right foot)
Take a step on the catch, and then jump into your stance
Land on two feet, ready to shoot
Shot fake
Go again
Keys:
Timing - don't move too early
2 steps before you jump to land
Drill: Complete 50 reps
Start stationary
Step + dribble with opposite side hand and foot at the same time (left hand & right foot or right hand and left foot)
Take a step on the catch, and then jump into your stance
Land on two feet, ready to shoot
Shot fake
Go again
Keys:
Timing - don't move too early
2 steps before you jump to land
Drill: Time how long it takes to complete 2 rounds on each hand
10 x Stationary figure 8 wrap's & 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
1 x crossover + between = 1 rep
10 x stationary reps + 5 x forwards moving reps + 5 x backwards moving reps
Keys:
Move as you dribble between the legs
Eyes up, shoulders back, knees bent
Tight & quick handle, do not extend too far
Drill: 1 minute on each hand for maximum reps in that time
Pound the basketball to start, as it comes back to your hand, gather it and make a 1 handed push pass to a family member or a wall
Catch two hands if needed, or you can challenge yourself to catch in 1 and dribble straight away
Keys:
Pound the basketball HARD
Get your hand under/behind the ball to throw the pass
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, take a long step and extend for the layup finish
**Move the cone/marker closer or further away from the ring to suit the athlete
**Move the cone/marker closer or further away from each other to suit the athlete - we want to jump long and challenge ourselves to cover ground in the air
Keys:
Swing the back leg through
Reach to the ring to finish
Get the ball high on the backboard
Drill: 2 minutes
Quick feet moving forwards
2 feet in each square, 2 feet outside of each square
**If you don't have a ladder, use a line in the ground and simply touch both feet on the line, then both feet outside the line instead of using 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 jump shot.