During the summer, Select players are welcome to attend our Tuesday and Thursday workouts. If you are not able to attend, here is the work that we are doing. We highly encourage you to do some if not all of this work on your own. If you have questions, please let us know.
Here are the drills we ran for the first 60 minutes of the workout.
Two Ball Dribbling
- Dribble around about five cones, pass one ball with your outside hand and then finish with a live ball move at the basket
- With a partner, resistance dribble the length of the court
Staying within the free throw lane lines extended full court, go one on one with your partner. If the defender steals it, he is now on offense. Once you get past half court, whomever has the ball tries to score.
Two Man Shooting
Shoot, get your own rebound, kick out to your partner. Go to set amount of makes.
- One dribble jump shot
- Shot fake
- Rip and go
- Jab step to a jump shot
- Jab step and rip opposite
Curls / Fades – Read and react
Pass to the coach from behind the 3-pt line and screen away. The player that receives the screen on the wing will either curl or fade. The screener will either pop back or flash to the ball. Catch and shoot.
3 on 3 Cut Throat
Start with a screen away and utilize the curl / fade work from the previous drill.
Here is the work we did following skill development. It lasted about 30 minutes from start to finish.
Technique, mobility, injury prevention
We start off with some basic teaching. The push up replicates the chest pass so we want to exaggerate this movement. We also know the importance of core strength so we will go over a hollow hold, which builds our core and stabilizes our back. Finally, we go over some basic ankle mobility exercises that can be done every day.
- Push Up
- Hollow hold
- Flat foot wall stretch (shoes off if possible)
- Toes up wall stretch (straight, in, out) – do every day if your ankle mobility needs help
We take the three concepts above and work them in to some strength building, specifically with our ankles, core and chest.
- Negative Calf Raises (5 each) – slowly lower to parallel, bend knee, go a little further
- N-crunches (10)
- Hand release push ups (10)
Through out a game there are bursts of activity followed by moments of rest. To move in and out of these burst / rest phases takes training. Specifically it takes the training of your anaerobic energy system.
This is where a Tabata workout is great. It is named for the Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. The results were an increase of 28% of their anaerobic systems.
The Tabata workout is 8 rounds of an exercise, going as hard as you can for 20 seconds and then resting for 10 seconds. While push ups may not be ideal for this workout (intensity is really the goal) it works good as an introduction to this style
We will do 8 rounds of standard push ups followed by 8 rounds of sit ups. Each player will keep track of their total reps. If you do this correctly, you should be completely gassed by the end of each exercise. It will be worth it!
- 8 rounds of sit ups, 20 seconds on, 10 seconds off
- 9 players, average 43 push ups
- Ranged from 33 – 54 reps
- 8 rounds of regular push ups, 20 seconds on, 10 seconds off
- 9 players, average 88 sit ups
- Ranged from 68 – 100 reps
- Arm / shoulder rotations
- Upward facing stretch