Please note:
All drills can be completed for all age and skill levels within the Representative program. Feel free to adjust the number of reps, the time or the drill/skill to either make it more challenging or more achievable.
For those who face challenges with any drills, give it your best shot. If it is simply too hard, that is ok, have a crack and if it can not be achieved, move on to the next drill.
Drill: Complete 50 reps, alternating what foot you step with first
Dribble and step with the same side of your body each time
After your first dribble, pause and then dribble to the side
Catch the ball in the air, land on two feet
On catch, be ready to shoot & then slow shot fake before going again
Keys:
Timing - dribble & step at the same time
Make sure you alternate sides, left hand and foot, then right hand and foot
Drill: Complete 50 reps, alternating what foot you step with first
Dribble and step with the same opposite sides of your body each time (e.g: left hand + right foot)
After your first dribble, pause and then dribble to the side
Catch the ball in the air, land on two feet
On catch, be ready to shoot & then slow shot fake before going again
Keys:
Timing - dribble & step at the same time
Make sure you alternate sides, left hand and foot, then right hand and foot
Drill: Time how long it takes to complete 4 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: 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 make the between the legs dribble
Eyes up, shoulders back, knees bent
Tight & quick handle, do not extend too far
Drill: How long it takes to complete 50 reps
"Shift" your feet on each crossover
Gradually move forwards on each shift
Keys:
We don't want the ball getting wider than our body, keep the handle tight and "Shift" your feet to keep control of the ball
Eyes up, shoulders back, knees bent
Tight & quick handle, do not extend too far
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: 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 bounce 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: 2 minutes for maximum reps in that time
Pound the basketball to start, then dribble between the legs and as the basketball comes to your hand on the between the legs, make a 1 handed bounce 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: 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
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
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
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.