top of page
  • Writer's pictureSPBA

Domestic - Session 3


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.


u12 Shooting
.pdf
Download PDF • 15KB


u14 Shooting
.pdf
Download PDF • 17KB


u16+ Shooting
.pdf
Download PDF • 18KB



63 views0 comments

Recent Posts

See All
bottom of page