Drill: Complete 20 reps (10 reps on each foot)
Start stationary
Spin out, catch in the air and land on 2 feet at the same time, ready to shoot
In stance, pivot forwards (towards the direction you're heading) twice so that after the second pivot, you're facing forwards again
Spin out + repeat
1 rep = Spin, Catch & 2 x Pivots
Complete 10 reps with right foot as pivot foot and 10 reps with left foot as pivot foot
Keys:
Stay in stance the whole time - Shoulders back, knees bent, chest out
Keep feet wide during pivots
Drill: Complete 20 reps (10 reps on each foot)
Start stationary
Spin out, catch in the air and land on 2 feet at the same time, ready to shoot
In stance, reverse pivot (away from the direction you're heading) twice so that after the second pivot, you're facing forwards again
Spin out + repeat
1 rep = Spin, Catch & 2 x Pivots
Complete 10 reps with right foot as pivot foot and 10 reps with left foot as pivot foot
Keys:
Stay in stance the whole time - Shoulders back, knees bent, chest out
Keep feet wide during pivots
Drill: 2 minutes for max tennis ball catches (repeat on each hand)
Start with your hand under the tennis ball, small toss and catch with hand on top of the tennis ball - you do not want to throw it too high, it's about quick hands
Start stationary, completing 10 tennis ball catches before moving
On each tennis ball toss, move forwards, trying to keep continuous movement
Keys:
Pound the basketball HARD
Quick hands - small tosses, quick catches
Drill: 2 minutes for max tennis ball catches
As you toss the tennis ball, crossover with the basketball
Start stationary, completing 10 tennis ball catches before moving
On each tennis ball toss, move forwards, trying to keep continuous movement
Keys:
Pound the basketball HARD
Quick hands - small tosses, quick catches
Toss the tennis ball into the air, give yourself a chance to crossover and catch, do not try and pass the tennis ball from hand to hand
Drill: How long it takes to complete 4 rounds
1 x double 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 wrap pass to a family member or a wall
To throw a wrap pass, step to the side (around a defender) as you pass
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: 10 makes with each finish - time how long it takes
Start stationary straight in front of the ring
Step to your left first, then to your right - making sure to change direction with each step
Finish 1: Right hand layup (right hand side of ring)
Finish 2: Left hand layup (right hand side of ring)
Keys:
Get ball high and soft off the backboard
Twist your body a little when finishing left handed on the right hand side
Drill: 10 makes with each finish - time how long it takes
Start stationary straight in front of the ring
Step to your left first, then to your right - making sure to change direction with each step
Finish 1: Left hand layup (left hand side of ring)
Finish 2: Right hand layup (left hand side of ring)
Keys:
Get ball high and soft off the backboard
Twist your body a little when finishing left handed on the right hand side
Drill: 2 minutes
Quick feet moving forwards
2 feet outside of the square > 2 feet inside the square > 2 feet outside the square on the other side > 2 feet inside the square on the next box
**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.