Complete this warm-up before starting your workout
Unless otherwise stated, all exercises are to half-court. Jog back to the baseline to start the next exercise.
2. KNEE TO CHEST
Hold for 1 second - Go up on toes
3. QUAD STRETCH
Hold for 1 second
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
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
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
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.
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
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.
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:
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)
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.
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.
1. Pick a Move
2. Across the Lane
3. 5 Point Sprint, Shoot & Post
4. Rim Run Beast Dill
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