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 20 reps, alternating what foot you step with first
Start stationary and spin ball out to self
Step towards ball & catch in the air
On catch, be ready to shoot & then slow shot fake before going again
Keys:
Timing - don't move too early
Must catch in the air, not with feet on the ground
Drill: Complete 20 reps, alternating what foot you step with first
Dribble and step with the opposite side of your body each time
e.g: Right hand dribble and left foot step.
As you gather the ball, step into a "skip catch"
Land on two feet, at the same time
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, then right hand
Drill: Complete 50 reps, alternating what foot you step with first
Dribble and step with the same side of your body each time
As you gather the ball, step into a "skip catch"
Land on two feet, at the same time
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 20 reps, alternating what foot you step with first
Dribble and step with the opposite side of your body each time
e.g: Right hand dribble and left foot step.
As you gather the ball, step into a "skip catch"
Land on two feet, at the same time
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, then right hand
Drill: Complete 20 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 20 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: First to 5 points - Score first to earn a point
Start side by side with a partner, allowing for social distancing (if no partner, complete drill to 10 makes + start drill on the bounce instead of a ball tap)
Ball tap to start
Take 2 dribbles on the spot as a "Dribble hold"
On your 3rd dribble "escape" by dribbling away from your partner
Gather and finish hard at the rim
Keys:
Alternate sides with your partner so you use both sides of your body
Cover ground on your escape dribble + explode to the ring to finish strong
Drill: First to 5 points - Score first to earn a point
Start side by side with a partner, allowing for social distancing (if no partner, complete drill to 10 makes + start drill on the bounce instead of a ball tap)
Ball tap to start
Take 2 dribbles on the spot as a "Dribble hold"
On your 3rd dribble "escape" by dribbling away from your partner
Crossover + finish on the other side of the rim
Keys:
Alternate sides with your partner so you use both sides of your body
Cover ground on your escape dribble + explode from the crossover into a strong finish
Drill: First to 5 points - Score first to earn a point
Start side by side with a partner, allowing for social distancing (if no partner, complete drill to 10 makes + start drill on the bounce instead of a ball tap)
Ball tap to start
Take 2 dribbles on the spot as a "Dribble hold"
On your 3rd dribble "escape" by dribbling away from your partner + slightly towards the rim
Gather and land on two feet to finish with a floater
Keys:
Alternate sides with your partner so you use both sides of your body
Cover ground on your escape dribble, making sure you go sideways, and slightly forwards
Floater needs to be high and soft, let the ball "fall in" rather than shooting to the ring
Drill: Make 10 layups on each side of the ring
Set cones up at a distance that is challenging - make sure they're slightly further apart than a large step of yours. First cone is to be on a slight angle from elbow, towards the middle of the floor.
Start at the elbow + take a long lunge towards the first cone
Change direction with your "euro step" towards the second cone
From the second cone, take a long jump and try to land further than the 3rd cone
Release the ball as you jump towards the 3rd cone
Keys:
Change of direction after your first step - you're trying to step past the defense that cuts you off
Jump as far as you can and long reach to finish
Drill: Make 10 layups on each side of the ring
Set cones up at a distance that is challenging - make sure they're slightly further apart than a large step of yours. First cone is to be on a slight angle from elbow, towards the middle of the floor.
Start at the elbow + take a long lunge + dribble towards the first cone
Drop step/spin move to the second cone
From the second cone, take a long jump and try to land further than the 3rd cone
Release the ball as you jump towards the 3rd cone
Keys:
Ball and foot to hit the ground at the same time on the first step
Stay low + spin hard before jumping long into your finish
To finish all sessions, complete the shooting test workout that is relevant to your age group. 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.