During the summer, Select players are welcome to attend our Tuesday and Thursday workouts. If you are not able to attend, here is the work that we are doing. We highly encourage you to do some if not all of this work on your own. If you have questions, please let us know.
Skill Development
Here are the drills we ran for the first 60 minutes of the workout.
Partner Stationary Dribble to Pass
- Vary the dribble pattern
- Pass with one hand
- Receive with one hand
Cone dribbling to jump shot
- Vary the change of direction dribble
- Explode on your jump shot
Retreat from double team, attack and kick
- Two hard retreat dribbles and then beat the defender
- Use outside hand to pass
- Shooter needs to vocally call for the ball
- BONUS: add a second shooter and now dribbler reads the defense
- Go from good shot to great shot
Separation to jab series
- Start at the elbow and create separation to get a wing catch
- Use your jab series to create a jump shot
Screen away, read the screen
- Come off the screen aggressively – put pressure on the rim
- Add a counter move on the catch (shot fake, up and under, etc.)
- Wing needs to talk through the screen
Athletic Development
Here is the work we did following skill development. It lasted about 30 minutes from start to finish.
Technique, mobility, injury prevention
We start off with some basic teaching. Squatting and powering up is common on every play but we see a lot of moving that can be dangerous to your knees when training, especially with weight. We covered the correct way to squat, specifically where to direct your knees (knock kneed under weight can injure your knees) and going through the full range of motion. It seems basic but you must make sure that you train the right way so that it becomes natural in a game environment.
Squat
- Knees over toes
- Hip crease goes all the way down to knees
- Fully extend hips and straighten back at the top
Ankle mobility (same as day 1)
Click here to see day 1 workout
Strength
We take the squat concept above and combine it with strength building in our legs and shoulders.
Three Rounds
- 10 Box / Elevated (Pike) Push Ups (shoulder strength)
- 2 minute squat hold
Workout
Building on our squat and ankle work, we incorporate jumps with lateral movement. This was a sprint. We knew that most players would be playing 5-8 games in the next 48 hours so we wanted to get in some good work without wearing them out.
Four rounds for time
- 10 Box jumps, 24” if possible (be sure to extend all the way up on the box)
- 2 lateral slides to 15’ (out and back is one)
For the six players it was taking between 2:10 and 2:30 to finish
Post workout
- Child’s pose, arms out front
- Tad pole stretch working hips down
Pingback: The Select 7 Challenge - Select Basketball