Drill: 2 minutes
Start with 1 foot in & 1 foot out
"Scissor" your feet, by alternating which foot is in or out as your progress your way through the ladder.
**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
Drill: 2 minutes
Start with both feet outside of the ladder
You are to get 2 feet inside of each ladder square, and then 2 feet outside of each ladder square.
**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
Drill: 2 minutes
Start with both feet outside of the ladder
You are to get 2 feet inside of each ladder square, and then 2 feet outside of each ladder square, on the other side, before getting 2 feet back inside the ladder square.
You will be going all the way out of the ladder on both sides of it.
**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
Drill: 2 minutes for max tennis ball catches (1 minute each hand)
As you toss the tennis ball, crossover twice 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 complete the crossovers
Drill: 2 minutes for max tennis ball catches (1 minute each hand)
As you toss the tennis ball, crossover + between the legs 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 complete the crossovers
Drill: 2 minutes for maximum reps in that time
Pound the basketball to start, then crossover and as the basketball comes to your hand on the crossover 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
Tight & quick handles
Drill: 10 makes with each finish - time how long it takes
Start dribbling towards the ring
After you gather the ball, step to your right first, then to your left - 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 dribbling towards the ring
After you gather the ball, step to your right first, then to your left - 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 right handed on the left hand side
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.