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.
Ball handling warm up
- Side to side
- Push Pull
- Two ball
5 ball 3-man weave shooting
1-on-1 sticky
4-on-4 catch up
4 man spacing
Move with out the ball. Snap passes. Everyone gets a shot. Put back misses.
4 on 4 continuous
Athletic Development
Here is the work we did following skill development. It lasted about 25 minutes from start to finish.
Technique, mobility, injury prevention
- Ankle mobility
- Shoulder – thread the needle
- Shoulder/ Pectoral rotation
- Shoulder / Thoracic mobility
Strength
Power in our legs for explosive jumping combined with core work
- 10 Paused Jumped Squats (hold 4 seconds then explode up)
- :30 seconds plank hold
- 10 Paused Jumped Squats (hold 4 seconds then explode up)
- :30 seconds of hollow hold
Workout
With single arm overhead lunges, we develop leg and shoulder strength while developing the ability to balance our bodies under stress. Burpees and suicides add the cardio component.
2 Rounds as fast as possible
- Baseline to half court, single arm overhead lunges (switch arms at the 3-point line)
- At half court, 10 burpees
- Half court to baseline, single arm overhead lunges (switch arms at the 3-point line)
- Sprint 1 suicide
Post workout
Shoot 2 free throws.