Workouts for November 11-16th

Welcome to a busy week two of games! We have games this week on Monday, Friday, and Saturday as well as practice Tuesday. This week is huge for us as we keep improving as a team and as individuals. For your individual work this week, we will focus on ball handling and some shooting. If you are able to handle the ball with confidence, you will be able to create shots for yourself and your teammates as well as cut down on our turnovers as a a team.

Monday:

Skill work:

Below is a ball handling workout I would like you to do every day this week. It should take you between 6-10 minutes to complete. It is a very good series for you because it is stationary so you can do it anywhere, and it combine dribbles into game like moves for you to become comfortable with.

Shoot 50 Free Throws: Post how many you hit out of 50

Tuesday:

Skill work:

Ball Handling Workout

Wednesday:

Strength Work:

30 Leap ups from a Chair: From a sitting position in a chair, in one explosive movement, stand up and jump as high as you can. Land softly and return to sitting in the chair. Repeat. 2 Sets

25 Jumping Scissor Lunges: Placing your right foot about two feet in front of your left, bend your knees and jump as high as you can, Land  with your opposite foot forward. Land softly but then explode back into the air. So every time you jump, you will switch your forward foot while you are in the air. 2 Sets

35 Calf Raises: Standing on a book or stair with one leg, keep your knee pretty straight and lower your heel below the step. Next, raise up onto your toe like you are standing on your tip toe. Do 35 reps on both legs. Make sure the lowering of your heel is slow, but the raising of the heel is done quickly. 2 Sets

250 Burn Outs:  Stand on your tip toes with your knees almost locked. Jump about 3-5 inches off of the ground and land on your tip toes without letting your heels drop toward the ground. As soon as your forefoot touches the ground, quickly hop back up into the air. These should be short and very fast. Try to spend as little time on the ground as possible. 2 Sets

Skill Work:

Ball Handling Workout

Form shooting: Start under the basket, and shooting with only your dominate hand, hit three shots. After making three shots, take a step back and make three more. Continue this until it takes you more than five shots to hit  three.

Shoot 20 Free Throws

Mikan Drill and Reverse Mikan Drill: Make 15 layups with each hand with the normal Mikan Drill. Next, instead of facing the toward the basket, stand under the basket and face out toward half court. Go through the Mikan Drill just like you would but now you are shooting reverse lay ups. Make 15 on each side.

Make 20 Pull ups taking two dribbles to your right and crossing back over to your left

Make 20 Pull ups taking two dribble to your left and crossing back over to your right

Golden State Three Point Shooting: Shooting from the three point line (you can also play this game from fifteen feet or closer if you want to) your goal is to see how many three pointers you can hit without missing two in a row. 

Finish by seeing how many free throws you can hit in a row. Post your best number of Free Throws made in a row!

Thursday:

Strength Work:

Interval run: Find a place where you have about 40 yards ( roughly 40 big steps) where you can run down and back. This might be in your yard, a track, or even on the road by your house. Take a nice easy jog down and back and then sprint for one length. Without stopping, jog down down and back again, and sprint all out for one time down. So you are going to jog to length and the sprint one. Do a total of 10 sprints with the jogging in between.

21’s: Do this push up and sit up workout sometime during the evening before going to bed.

Skill work:

Ball Handling workout

Form shooting: Start under the basket, and shooting with only your dominate hand, hit three shots. After making three shots, take a step back and make three more. Continue this until it takes you more than five shots to hit  three.

Shoot 50 Free Throws

Dribble spin: Practice making good strong moves attacking the basket. Starting from out near the three point line, take two hard dribbles to the left and then spin to your right going towards the basket. Finish at the rim with your right hand. Make 10. Repeat the same move but go to your right first, spin left and finish with your left hand. Make 10

Golden State Three Point Shooting: Shooting from the three point line (you can also play this game from fifteen feet or closer if you want to) your goal is to see how many three pointers you can hit without missing two in a row.  Post your best score!

Friday:

Ball Handling Workout

Shoot 50 Free Throws ,Post how many you make.

Saturday:

Ball Handling Workout

Shoot 50 Free Throws, Post how many you make.

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