alms - shooting workout

Please download to get full document.

View again

of 18
All materials on our website are shared by users. If you have any questions about copyright issues, please report us to resolve them. We are always happy to assist you.
Information Report
Category:

Documents

Published:

Views: 4 | Pages: 18

Extension: PDF | Download: 0

Share
Related documents
Description
The purpose of this workout is to take GAME shots, from GAME spots, at GAME speed. The workout is based on the number of shots made. Not the number of shots attempted. Once completed YOU have made 10,000 shots (or more)! The purpose of the ball handling workout is to make us ALL better ball handlers. To complete the workout program in the off-season, you will have to shoot for a minimum of 34 days. Make it a goal to complete the entire workout program! Remember: Always keep your goals in mind. G
Transcript
    The purpose of this workout is to take GAME shots, from GAME spots, at GAME speed. The workout is based on the number of shots made . Not the number of shots attempted. Once completed YOU have made 10,000 shots (or more)! The purpose of the ball handling workout is to make us ALL better ball handlers. To complete the workout program in the off-season, you will have to shoot for a minimum of 34 days. Make it a goal to complete the entire workout program! Remember: Always keep your goals in mind. Get the picture of what you want. Vividly imagine and think positively. Act positively. Believe enthusiastically and go to work. 90% of the people ask what happened. 9% watch things happen. 1% make things happen (In what percentile are you?) Self-Motivation must come from self-discipline!! Failure to prepare is preparing to fail - John Wooden   all Handling Workout  (everyone) 1 - Stationary Drills   A. circles around one leg (left and right) - 30 times in each direction. B. circles around both legs with feet together- 30 times each direction. C. Figure 8 - 30 times forward and 30 times backward D. Around the waist-30 times in each direction E. With feet together-circles around ankles-waist-head  –  workup and work down, the full length of body is 1 rotation- do 20 rotations. F. Helicopter (one hand in front and one in back)  –  for 1 minute. G. Spider-in front with both hands and behind with both hands for 1 min. 2 - Stationary Dribbling Drills  (keep head up and ball low!) A. Dribble left handed for 1 minute B. Dribble right handed for 1 minute C. Dribble figure 8, between legs - for 1 minute in each direction D. Dribble with feet together around both feet  –  minute each direction E. Around 1 leg (left and right)  –  1 minute in each direction 3 - Full Court Drills  A. Right and left handed up and back-jump stop at end line (1/2 speed and speed dribbles) B. Right and left handed up and back-jump stop at FT line, ½ court and end lines (1/2 speed and speed dribbles) C. Crossover dribbles D. Spin dribbles E. Behind the back F. Between the legs PERFORM THE ENTIRE WORKOUT 2 TIMES  –  Once before and after shooting workout. WE MUST WORK TO BE BETTER BALLHANDLERS EVERYDAY!  Shooting Workout * During this workout, don’t rest! Go hard, make the shots and then rest at the  Free-throw line. 1. Warm-up: Random shooting for 10 minutes 2. Mikan Drill: make  20 shots 3. Jumpers from the boxes on each side - make  10 on each side 4. Make  5 free throws 5. Eight (8) foot jumpers from the sides - make  10 on each side 6. Make  5 freethrows 7. Elbow shots - make  10 from each side 8. Make  5 free throws 9. Ten (10) foot jumpers from straight on  –   make  10 10. Make  5 free throws 11. Baseline/Short Corner shots - make  10 each side 12. Make  5 free throws 13. Dribble from half-court from the right, crossover move and shoot a 10 foot jump shot. Get rebound and dribble out to half-court on left side, dribble back in crossover and 10 foot jump shot- Make  10 on each side. 14. Make  5 free throws 15. From the left wing-fake R, go for L lay up; fake L go R layup make  20 16. Make  5 free throws 17. From the right wing-fake R, go for L layup; fake L go R layup make  20 18. Make  5 free throws 19. Pass/spin the ball to yourself on wing, catch and shoot. Rebound, go to the other side, pass/spin ball to yourself, catch, and shoot- Make  10 from each side 20. Make  5 free throws 21. Pass/Sping the ball to yourself on baseline, catch and shoot. Rebound, go to the other baseline, pass and catch and shoot- Make  10 from each side 22. Make  5 free throws 23. From left and right wings-fake one direction (5 left and 5 right), then go 1 or 2 dribbles the other way and shoot a jumper- Make  10 from each side 24. Make  15 free throws 25. Random shooting for 10 minutes  –   make  15 shots  Post Player –  Individual Workout TIPS:  All players can benefit from this work also, not just the Post Players. When doing this workout, concentrate on posting up above the block, catching the ball and then performing the moves at GAME speed. 1 - Power drop step to baseline with power-up  –   make  5 from each side 2 - Step across the lane for a layup - make  5 from each side 3 - With back to basket, pass to self, face up, shoot jumper  –   make  5 each side 4 - Face up, ball fake and cross over - make  5 from each side 5 - Step out to baseline, face up and shoot a jumper - make  5 from each side 6 - Step out to wing, face up and shoot a jumper - make  5 from each side 7 - From the elbows (left and right), pass to self (with back to the basket), Turn and face up and shoot a jumper - make  5 from each side 8 - From the free-throw line, pass to self (with back to basket), turn and face up and shoot a jumper - make  5. (This is to be done on top of the General shooting workout!!) Guards (3 point shooting) –  Individual Workout TIPS:  Always start in close with the general shooting workout and then work your way out further from the basket. 1 - Around the world - for 3 point shooters going at game speed for 10 to 15 minutes and from baseline to baseline following the curve of the 3 point line/arch. 2 - Throw/spin ball to self, square up and shoot  –   make  10 shots 3 - Throw/Spin ball to self: catch, dribble, shoot- make  10 shots (This is to be done on top of the General shooting workout!!)
We Need Your Support
Thank you for visiting our website and your interest in our free products and services. We are nonprofit website to share and download documents. To the running of this website, we need your help to support us.

Thanks to everyone for your continued support.

No, Thanks