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
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
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: 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: How long it takes to complete 50 reps
"Shift" your feet on each crossover
Gradually move forwards on each shift
1 rep = Crossover + Between
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: How long it takes to complete 50 reps
"Shift" your feet on each crossover
Gradually move forwards on each shift
1 rep = Double crossover + between
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 crossovers in one tennis ball toss
As you toss the tennis ball, crossover as many times as you can before having to catch the ball again.
Keys:
Pound the basketball HARD
Quick hands
Toss the tennis ball high into the air, give yourself a chance to complete the crossovers
Drill: 2 minutes for max crossover + between's in one tennis ball toss
As you toss the tennis ball, crossover + between as many times as you can before having to catch the ball again.
Keys:
Pound the basketball HARD
Quick hands
Toss the tennis ball high into the air, give yourself a chance to complete the crossovers
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 + 2 steps into a layup
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 into your steps
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 + 2 steps into a layup
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 into your steps
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.