day 13
Motivation
“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” -Michael Jordan
Ball Handling Workout
DRILL #1
5 Minute 2 Ball Workout (No break for the entire 5 minutes)
-2 ball "Chase" or Water Fall (30 Seconds)
-2 ball "Pound" (30 Seconds)
-2 ball "Alternate" Dribble (30 Seconds)
-2 Ball Rt Low / Lt High (30 Seconds)
-2 Ball Lt Low / Rt High (30 Seconds)
-2 Ball "In & Out" Dribble (30 Seconds)
-2 Ball "Windshield Wipers" (30 Seconds)
-2 Ball "Front to Back" or Side of Leg (30 Seconds)
-2 Ball Alternate "Front to Back" (30 Seconds)
-2 Ball "L Dribble" In & out then Front to Back (30 Seconds)
Ball Handling Workout
DRILL #2
2 Ball Moving
-2 Ball Same Dribble going about 20-30 feet and Back. If you can pass to someone with your opposite hand, go ahead and do it. Or just throw a pass off the back board. Do this 3 times.
-2 Ball Alternate Dribble going about 20-30 feet and back. If you are able to pass to someone with your opposite hand, do it. If you need something to pass to throw the ball off the backboard. Do this 3 times too.
Ball Handling Advanced Workout
DRILL #3 (THIS WILL CHALLENGE YOU)
2 BALL ADVANCED BALL HANDLING - WATCH VIDEO FIRST.
-2 Ball Same (30 Seconds)
-2 Ball Switches - watch video (30 seconds)
-2 Ball Windshield Wipers Through your Legs (30 seconds)
-2 Ball "High Low Thru the Hole" (30 seconds each hand)
-2 Ball Circle V Opposite - cross over, behind the back. watch video (30 seconds)
-2 Ball Moving Lane Isolation. Between the legs. Watch Video (30 seconds)
-2 Ball Moving Lane Isolation. Behind your back. Watch video (30 seconds)
-2 Ball Lane Isolation. Triple behind your back dribble. (30 seconds)
ONCE YOU ARE DONE GO AHEAD AND DO THIS FOR A SECOND TIME.
-Dont worry about your scoring right now.
Shooting Workout
REMINDER IT IS A GOOD IDEA TO WATCH VIDEOS FIRST BEFORE YOU WORK OUT.
SPIN SHOOTING WORKOUT
PHASE 1: Catch and Shoot from 15 feet.
-Make 2 in a row from each corner.
-Then Make 2 in a row from each wing. You cant move to a new spot until you make 2 in a row.
-Then make 2 in a row from FT line. using each foot as your pivot foot.
-After you complete this shoot 2 FT's.
PHASE 2: Jab Step & Dribble from 15 feet.
-Make 2 in a row from each corner. You will now shoot off the bounce each way.
-Then Make 2 in a row from each wing. You cant move to a new spot until you make 2 in a row. You will again shoot off the bounce each way.
-Then make 2 in a row from FT line. using each foot as your pivot foot. You will again shoot off the bounce each way.
-After you complete this shoot 2 FT's.
PHASE 3: Shot Fake & Dribble from 15 Feet.
-Make 2 in a row from each corner. You will now shot fake & shoot off the bounce each way.
-Then Make 2 in a row from each wing. You cant move to a new spot until you make 2 in a row. You will again shot fake & shoot off the bounce each way.
-Then make 2 in a row from FT line. using each foot as your pivot foot. You will again shot fake & shoot off the bounce each way.
-After you complete this shoot 2 FT's.
PHASE 4: Catch & Shoot from 3 pt arc.
-Similar to the first phase.
-Make 2 in a row from each corner.
-Then Make 2 in a row from each wing. You cant move to a new spot until you make 2 in a row.
-Then make 2 in a row from Top of the Key.
-After you complete this shoot 15 FT's.
Strength & Conditioning
D63- Wednesday 6-17-20.mp4