Remember to do every exercise equal on both limbs and every drill on both sides of the court.
Block 1 – Athleticism and Injury Prevention.
Strides – Run down and back for 10 court lengths at 60% to 70% speed.
Knee-to-wall touches – 3x each way.
Leg swings – 10 each leg.
Reaches – Up, Side, Rotate – 3 each arm.
Toes walks – Distance is half of the court.
Heel walks – Distance is half of the court.
Lunge matrix with reaches – Lunge forward, side, and rotate back. Do this sequence with an upward reach, foot reach, and reach to the opposite side of the stepping leg.
Squat matrix – 3x each stance. Stances: Normal, narrow, wide, stagger right, stagger left, toes in, toes out.
Jump matrix – One foot – side to side, front to back, rotational. 10 jumps each leg and each sequence.
One leg reaches – leg driver – forward, side, rotate
Crab crawl – Distance is half of the court.
Circle shuffle – facing in, facing out. – 1 lap around center circle each way.
High knee carioca – Half court and back.
Crossover skip – Half court and back. Forwards and backwards.
Push up to sprint – Sprint through half court. 3 reps.
Mirror drill – 3 reps for each partner. 10 to 15 seconds
Close out to quick turn to 2 explosive shuffles. 3 reps.
Tuck jumps – 2 sets of 10.
Block 2 – Ball Handling / Passing
Two Ball Dribbling Through Chairs – Down and back for each variation.
Steve Nash Passing – 15 to 20 seconds for each variation.
Block 3 – Finishing
Mikans – 10 makes in a row for each variation.
Block 4 – Form Shooting
1-Hand form shooting – 15 makes – 5 makes from front, left, and right of basket. 4 feet away.
Set position “smooth” shooting – 25 makes – 8 feet away. 5 spots.
Block 5 – High Repetition Shooting
Hornacek Shooting Drill
Block 6 – Theme Shooting Drills (Game-Like Shooting Drills)
Kevin Durant Shooting Series – 3 Shots each progression. 36 total shots.
Wing to Wing Shooting: Jump Shots – 10 shots. 1 dribble lay up – 10 shots. 1 dribble jump shot – 10 shots. Do this on each side. 60 total shots.
1 on 1 Multi-Spot Scoring Drill
1 on 1 Dribble Attack Fast Break Finishing Drill
Block 7 – Fun Competitive Drill
Ray Allen Shooting Drill
Block 8 – Cool Down / Static Stretching
Make 30 Free Throws
Static stretching series – Key areas to target – calves, hips, pecs, lats, and upper back.
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