Learning Objective:
Reaction against the Defender
Footwork Quickness
Quick Shots
Warm-up
Do Each warm up for 2 sets and 10secs per part
Butterfly Stretch
Left Leg Hamstring Stretch
Right Leg Hamstring Stretch
Both Legs Hamstring Stretch
Right Leg Cross Glute Stretch + Left Arm Twist
Left Leg Cross Glute Stretch + Right Arm Twist
Right Foot Rotation
Left Foot Rotation
Back Extensions (Push-up; Pull back)
Exercise 1: Core Exercises with Ball
Reminder: Back Straight
Do each exercise 3 sets and 15secs each drill
Ball Side Tap (both feet on the ground)
Ball Side Tap (both feet up)
Ball Around RIght Leg Up
Ball Around Left Leg Up
Ball Around the Both Legs Up
Between the Legs (alternate leg on the ground)
Between the Legs (both legs up)
Exercise 2: Attack and Jab Step
Reminder: Stay Low,Back Straight and Quick Reaction
Do each exercise for 3 sets and 10 times each drill
Quick Shot Fake
Quick Shot Fake + Right Foot Jab Step
Quick Shot Fake + Left Foot Jab Step
Quick Cross Step to the Left
Quick Cross Step to the Right
Shot Fake + Jab Step Right
Shot Fake + Jab Step Left
Shot Fake + Cross Step to the Left
Shot Fake + Cross Step to the Right
Fun Drill: Shooting
Shooting the ball using 1 bounce off the floor (seated)
Shooting the ball using 1 bounce off the floor (standing)
Challenge
Can you shoot the Ball 3 consecutive times?