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Dynamic Warm-Up


SUMMER WORKOUTS 2017

LINK TO STRENGTH & CONDITIONING
 

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Dynamic Warm-Up


SUMMER WORKOUTS 2017

LINK TO STRENGTH & CONDITIONING
 

DYNAMIC WARM-UP

Complete this warm-up before starting your workout

1. Jog 2 Up-Backs or an equivalent distance

Unless otherwise stated, all exercises are to half-court. Jog back to the baseline to start the next exercise.

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2. KNEE TO CHEST 

Hold for 1 second - Go up on toes

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3. QUAD STRETCH

Hold for 1 second

4. Frankenstein

Touch right toe to left hand - Alternate

5. Airplane Stretch

Keep left knee slightly bend - Kick right foot as high as possible - keep back tight - Alternate  

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6. Over - Under

Face the sideline - Imagine stepping over a tall fence then stepping under a short fence - To half-court and back

7. Calf Stretch

Left knee slightly bent - Right knee straight - Reach towards right foot - Hold 1 second - Alternate

8. Karoke - Up and back facing the same direction

9. High Skips - Jump as high as you can on each skip - Up and back

10. Long Skips - Jump as far forward as possible on each skip - Up and back

11. High Knees - Up and back

12. Butt-Kicks - Up and Back

Form Shooting


Form Shooting


FORM SHOOTING

These are suggestions of different shooting exercises you should do for 5-10 minutes before starting any workout

1. Perfect 30 - Make 10 perfect shots (no rim) from 3 spots just around the basket. No jump.
2. Straight line 50 - Shoot 10 shots from 5 spots moving straight backwards from the rim. Start in close and the last spot should be Threes (stay in your range).  You can repeat this exercise from the wings and corners. 
3. Mikan Drill - Make 20 normal, 20 reverse, 20 normal with two balls (keep one ball in each hand), 20 reverse with two balls

Spot Shooting


Spot Shooting


Spot Shooting

There are a lot of different ways to d spot shooting. Below is just an example of a way to warm-up your shot. Feel free to try other methods. 
1. 15-fters - Make 10 from 5 spots around the arc (corners, wings, and straight ahead)
2. Pull-Ups - Make 10 from 5 spots around the arc. Alternate between left and right pull-ups. Switch up pivot shoot (cross step vs. same side step).
3. Threes - Make 10 from 5 spots around the arc.

Shooting Drills


Shooting Drills


SHOOTING DRILLS

Before completing these drills, make sure to be complete the Dynamic Warm-Up, Form Shooting and/or Spot Shooting. 
All of these drills can be altered to your range (You do not have to shoot from the 3-point line if you are not a 3-point shooter)

1. 14 in 90 - Make 2 shots in a row from 7 spots around the 3-point arc. Goal time = 90 seconds

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2. Five from Five -  Make 5 shots from 5 spots around the 3-point arc. Goal Time = 2 minutes 30 seconds

3. Best of 37 - From 5 spots around the 3-point arc, shoot 1 of each of the following shots then move to the next spot. 

  • A 3-pointer (+3 for a make)
  • Shot fake, 1-dribble pull-up going left (+2 for a make)
  • Shot fake, 1-dribble pull-up going right (+2 for a make)
  • After completing all five spots, shoot a 1-and-1 (2 points possible) 
  • TOTAL = 37 points possible 

4. Transition 3's - Pick a spot along the 3-point arc, shoot 16 shots from this spot. Turn and sprint to half court in between each shot. Goal = Make 10. 

5. Thirty-Three - Pick a spot along the 3-point arc. Shoot from this spot until reaching 33 points with the following rules: 

  • Receive +3 for a make
  • 1st miss does not count against you
  • 2nd miss in a row is -3 points
  • Once you make a shot, your misses reset. 
  • Keep shooting until you have 33 points. 
  • TIME YOURSELF! 

6. Star Drill - Shoot 10 three-pointers following the pattern below. Time yourself. The clock starts when you release your first shot and stops when your last shot goes through the net or hits the rim. Keep track of your makes. Your final score = Time - (Makes X 3). GOAL = 0 (Kelsey Plum set this standard)

7. 3-6-9-12-15

  • Set a ball/cone at half-court, opposite 3-point line, and opposite baseline. 
  • Level #1 = Make 3 shots. Once you have completed this level, shoot 2 FTs and then move to go Level #2 which is to make 6 shots. Then 9 shots, then 12 shots, then 15 shots. 
  • Shooting Pattern: Shoot three shots at a time from the 3-point arc (wing, top, wing).
  • If you make all three, you start again from spot #1 and shoot three more shots.
  • If you miss one, sprint around ball #1 at half court and start the shooting pattern again. 
  • If you miss two, sprint around ball #2 at the opposite FT line and start the shooting pattern again. 
  • If you miss three, sprint around ball #3 at the opposite baseline and start the shooting pattern again. 
  • Keep shooting/running until you reach your goal. Complete all 5 levels. 

8. Best of 32 - From 5 spots around the 3-point arc, shoot 1 of each of the following shots then move to the next spot. 

  • A full speed lay-up (+1 for a make)
  • Shot fake, 1-dribble pull-up  (+2 for a make)
  • A 3-pointer (+3 for a make)
  • After completing all five spots, shoot a 1-and-1 (2 points possible) 
  • TOTAL = 32 points possible 

Ball Handling


Ball Handling


Ball Handling

1. Six Minute Stationary Ball Handling - Complete six minutes straight of stationary ball-handling. Switch dribble move every 20 seconds. One-ball, two-ball or a combination of both. Stay in your athletic stance for the entire 6 minutes. 

2. Baker Drills

3. Kelsey Plum Drills - Watch the video before you get to the gym. There are multiple challenging dribbling drills within the 5-minute video that would be great for you to work up to.

4. Damian Lillard Dills - Great on the move ball-handling series. Notice how intentions he is with each move he makes. Watch entire video before trying to complete. Take notes if it makes it easier for you to go do it. 

Post Drills


Post Drills


Post Drills

1. Pick a Move

  • Pick one post move. Start by posting up (athletic stance, low, butt down, elbows up, call for the ball). Have your partner make a post entry pass (or spin the ball to yourself). Make 20 shots completing the chosen move perfectly. 
  • Complete 3-4 different moves from each side of the court. 
  • Progress by having someone defend you. 

2. Across the Lane

  • Place the basketball on one block. 
  • Start in opposite short corner. Defender start in middle of the lane. 
  • Offense sprint across the lane. Use a spin move or swim move to move past defender. 
  • Get post position and pick the ball up off the floor. Complete post move. 
  • GOAL: Make 10 of 3 different post moves from both sides. 

 

3. 5 Point Sprint, Shoot & Post  

  • This drill is best to do with 3 people (1 shooter, 1 passer, 1 defender - If you only have two, eliminate defense) 
  • Shooter will start my taking a shot from Spot #1. They need to make this shot before moving on. 
  • After making from spot #1, shooter will sprint in to post up defender. Passer will make an entry pass and shooter will attack the rim using a post move. 
  • Shooter will then sprint to half-court and take a shot from spot #2. 
  • Is the shooter makes this shot, they will sprint into the block area and post up. If they miss, the shooter will need to sprint to half court and repeat shot #2. 
  • Repeat this pattern through Spot #5, then repeat Spot #5 through Spot #1. 
  • Coaches Note: Choose a post move that you will do throughout the drill. Do the drill again using a different post move. 
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4. Rim Run Beast Dill

  • This drill is best to do with 3 people (1 post, 1 passer, 1 defender - If you only have two, eliminate defense) 
  • The post will start by throwing the ball off the backboard and jumping for the rebound. The will outlet the ball to the passer. 
  • The post will sprint the floor down the middle of the floor towards the defender who is standing in the middle of the key. The passer dribbles up the sideline. 
  • The post will seal the defender and get a pass and make a post move. 
  • The post will then grab the ball out of the rim and outlet it to the passer. 
  • The post is then sprinting back on defense imagining they are in help defense. 
  • The passer will dribble up the sideline and attack the rim from the wing. 
  • The post player is working on defending the basket by either blocking the shot or stopping the drive outside the key.
  • Repeat this motion twice and then rotate positions. 
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Defensive Drills


Defensive Drills


Defensive Drills

1. 1-on-1 - One of the best ways to work on on-ball defense it to play 1-on-1. Find someone who is quicker than you and focus on trying to keep them in front. Challenge yourself by assuming they're also a shooter. Contest the shot and keep the drive in front. 3-5 games to 11pts by 1s and 2s will do the trick. 

2. Tabata Lane Touches

  • Timing: (20 seconds on, 10 seconds rest) x8
  • Slide from one side of the key to the other side. You have to get one foot outside the key for the lane touch to count. Each lane touch counts as one. 
  • Try and get as many lane touches as possible in 20 seconds. 
  • Work up to doing it 8 times with 10 seconds rest in between. You can start by doing it 4 times with 10 seconds rest and gradually increase. You can also start by doing it 8 times but with longer rest in-between and then gradually decrease your rest time. 

3.