WARM UP (5 MINS):

High knees

But Kicks

Walking Lunges

Planks (around 30 sec)

Squats (until your legs feel warm)

DRIBBLING (10 MINS):

5 real world moves in a row - 5 cones, go up to each cone and make a new move at each one

Stationary pounds (20 sec each) - Low, medium, high

Dribble With each finger low to high (switch once you keep control)

*Repeat these drills until you feel very comfortable or until 10 minutes have passed

Cross, between behind. Repeat this sequence until you get as fast as you possible can, then, switch hands and repeat.

SHOOTING AND FREE THROW (20 MINS):

1 hand shooting - Very close to the rim with your best form possible. 10 makes

The “Klay Thompson” Spin ball to yourself and pump fake, step to the side and shoot at 5 spots, 3 makes at each spot

One dribble pull up (both ways), mid range and 3pt, from each of the 5 spots
Start with your back to the basket and spin the ball to the free throw line, catch, turn and shoot. Do this at the elbow, free throw line, and other elbow. 5 makes at each spot

Shoot Free throws (Game) - Make: 1 point, Miss: -2 points. You lose at -6 and win at 10

*Repeat these drills until you feel very comfortable or until 20 minutes have passed

FINISHING (10 MINS):

Mikan drill - 1 hand layups on each side regular and reverse. 2 makes each way

Start in the low post, turn towards the rim, pump fake and finish on the other side. 3 makes on each side

Floaters - 3 from each elbow and the free throw line *Dominant hand only*

*Repeat these drills until you feel very comfortable or until 10 minutes have passed

DEFENSE (15 MINS):
Step overs - Lay down three cones and quickly do high knees while passing to the next cone. Go back and forth 10 times in a row

Sprint to corner and close out, turn, and slide back. Do this at each of the 5 spots, rest, and do 3 more times.

Use 3 cones in a triangle and keep sliding around them (with band on your leg if you have one) for 30 seconds, rest, and do 3 more times.

*Repeat these drills until you feel very comfortable or until 15 minutes have passed

ADDITIONAL 5 MINUTE CONDITIONING:
17s - Sprint the length of the baseline 17 times in a row. Rest one minute, repeat 3 times.

Suicide killer - Do a double suicide (do everything twice with no rest)

Squats - 100 without weights, 20 with weights (know your own weight)

 

Link to workout : ttps://docs.google.com/document/d/1eMt_699-gCXcp9-AHYluj-lc2XWiINdlomBhMIj4ugA/edit