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: 2 minutes each side (right foot in & out, then left foot in & out)
Quick feet moving forwards, 1 foot staying on outside, the other foot going inside & out
**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
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
Drill: How long it takes to complete 4 rounds
1 x crossover + behind = 1 rep
10 x stationary reps + 5 x forwards moving reps + 5 x backwards moving reps
Keys:
Move as you dribble behind your back
Eyes up, shoulders back, knees bent
Tight & quick handle, do not extend too far
Crossover behind your back, don't try to wrap the ball from one side to the other
Drill: How long it takes to complete 4 rounds
2 x behind + crossover = 1 rep
10 x stationary reps + 5 x forwards moving reps + 5 x backwards moving reps
Keys:
Move as you dribble behind your back
Eyes up, shoulders back, knees bent
Tight & quick handle, do not extend too far
Crossover behind your back, don't try to wrap the ball from one side to the other
Drill: 2 minutes for max tennis ball catches
As you toss the tennis ball, crossover + between the legs + behind the back
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 wrap pass to a family member or a wall
A wrap pass is a pass around a defender, ensure you step to the side 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: 2 minutes for maximum reps in that time
Pound the basketball to start, then crossover + dribble between the legs and as the basketball comes to your hand on the between the legs, make a 1 handed wrap 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: Right foot forwards, left foot back - creating a long, lunging stance
Left side: Left foot forwards, right 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
You will be finishing with opposite hand and leg in the air
Drill: 10 makes - time how long it takes
Start stationary straight in front of the ring, facing the "sideline"
Right foot pivot foot, drop step onto your left foot + elevate to finish
1 step only
Keys:
Get ball high and soft off the backboard
Sit in stance - Shoulders back, knees bent, chest out
Pivot long and strong to ensure you can explode up to finish
Drill: 10 makes - time how long it takes
Start stationary straight in front of the ring, facing the "sideline"
Left foot pivot foot, drop step onto your right foot + elevate to finish
1 step only
Keys:
Get ball high and soft off the backboard
Sit in stance - Shoulders back, knees bent, chest out
Pivot long and strong to ensure you can explode up to finish
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.