Challenge Workout
Basketball
Commitment
To Excellence
*What You Need To Do*
Sports Beyond
www.sportsbeyond.netChallenging Yourself Requirements
* 12,000 Shots Within 40 Days (300 per day)
* 2,000 Free Throws Within 40 Days (50 per day)
* Daily Dozen for 40 Days
Daily Dozen:
2. Rope Jumping for Agility and Foot Quickness
7. Imaginary Dribbling (full court)
Advanced Ball Handling and Combination Dribbling
11. Offensive Rebound Sequence
Outlook For The Future
You are the person that has to decide
Whether you’ll do it or toss it aside.
You are the person that makes up your mind
Whether you’ll lead or will linger behind,
Whether you’ll try for the goal that’s afar
Or just be contented to stay where you are.
Take it or leave it. Here’s something to do!
Just think it – it’s all up to YOU.
Challenge Workout
Commitment to Excellence
*** Challenge Yourself ***
Self-Improvement Drills
Basketball is a game in which you either get better or you get worse. It has become so highly competitive that in order to perform to the best of your ability at all times, you must work to improve constantly. The off-Season is the time when a player can work on the individual fundamentals that make him/her a better player.
All too often a player’s efforts to improve during the off-season are to little or no avail. How many players spend time every day on their individual game and yet show only minimal improvement? It is my conviction that the only difference between these players and those who improve their individual talents during the off-season is the knowledge of how to practice.
The following program is designed to improve the offensive skill level of the dedicated athlete in a challenging manner. These fundamental drills need to be practiced consistently during the off-season.
For best results, the player should establish weekly goals, and Challenge Yourself to meet or exceed those goals. Improvement only comes through hard work and dedicated practice.
“The players who consistently outperform themselves will ultimately outperform their competition.”
The initial exercises to improve your game are ball handling drills. These drills help you develop a feel for the ball, while also improving hand quickness and fingertip control. Each drill should be performed for 30 seconds. In these drills, keep your head up, use only your fingertips, and you should not look at the ball.
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No dribbling A. Ball slaps B. Ball taps C. Around the world D. Single leg wraps E. Figure 8 F. Blurr G. Straddle flip H. Ferris wheel I. Slams J. Clap & catch Video Demonstrations Click on Ball Handling |
Dribbling A. Spider B. Dribble right, dribble left crossover between legs reversal C. Wrist breakers right right side left left side combination D. Two ball drills Circle dribble Synchronized dribble Alternate dribble |
The jump rope routine utilizes a series of steps which
involve coordination, quickness and conditioning. Each routine should be performed for 30 to 60 seconds.
1. 2 – Footed Jump. This is the simple 2 foot jump
over the rope. Jump only high enough to clear
the rope (2 to 3 inch high jump on balls of feet)
2. 2 – Footed Jump Side to Side. Jump side to side
over a line on the court.
3. 2 – Footed Jump Front to Back. Jump front to
back over a line on the court.
4. Straddle Jump. Jumping jacks while turning the
rope.
5. 1 – Footed Jump 2 Left, 2 Right. This is the boxers
jump.
6. 1 – Footed Jump Side to Side. Jump side to side over
a line on one foot – switch feet after 30 seconds.
7. 1 – Footed Jump Front to Back. Jump front to back
over a line on one foot – switch feet after
30 seconds.
8. 2 – Footed Jump Within a Square. Where 2 lines
intersect on the court, jump into a different square without a pattern.
9. 2 – footed Jump With Double Spin. Do 3 regular 2
footed jumps and then a Double Spin of the Rope.
10. Speed Jump. Using the rope jump of your choice, do as many jumps as you can in one minute.
The purpose of this drill is to improve your feel for the backboard. This drill is performed while standing just under the front of the rim and stepping off the left foot, shoot a baby hook shot with the right hand, rebound the ball and without a dribble, shoot a hook shot with the left hand. Repeat the procedure for 40 reps: 20 right – 20 left.
4. X-outs or Continuous Layups:
Lay-ups. Start at right elbow of the foul line, dribble to basket and shoot a right handed lay-up, rebound, dribble to the other elbow, and shoot a left handed lay-up.
The line drill consists of the best one-on-one moves in the game to free you for a lay-up or jump shot. The basis fundamentals of this drill are: start from the triple threat position, fakes and drives should be made as quick as possible, and you should make a strong move to the basket. The drill starts from the right elbow. This drill is done in a series of three, meaning to perform all six moves from the right side, then the left. Repeating this procedure three times.
1. Jab and Shoot Jump Shot:
Make a short jab fake towards the basket as though driving.
Position the ball outside the right knee with both hands (right hand on top of the ball). This move should back the defensive man up to protect the basket. If the defensive man backs up by the fake, return to your original position and shoot a jump shot.
2. Jab and Go:
This move begins like the jab and shoot. Make a good jab step towards the basket. If the defensive man does not react to the jab step, extend your right foot, push off with the left leg and explode to the
basket.
3. Jab and Crossover:
This move begins with the same fake. Make a good jab step
Towards the basket. If the defensive man reacts to cut off your drive and stays close enough so you cannot shoot the jumper, then you cross over. Do this by pivoting on your left foot, then swing the ball over to your left with a low, quick movement and at the same time cross over with your right foot. Place your right foot as close to the defender’s right foot as possible.
4. Jab, Drive, Reverse Dribble and Jump Shot Off the Glass.
5. Jab, Dribble 2 or 3 Dribbles and Shoot a Jump Shot.
6. Jab, Dribble Drive, Cross Over Dribble, Drive to Middle of the
Key, and Shoot a Jump Shot.
Whereas the jab series utilizes offensive moves in which a dribble has not yet been established, this series uses moves that will make you an offensive threat after having established the dribble. Start on the right side of the court about 20-25’ from the basket at the free throw line extended. All lay-ups on the right side must be shot with the right hand, and those on the left side with the left hand. Again, everything is done in series of 3.
1. Dribble Right Hand, Crossover to the Left, Lay-up.
2. Dribble Left Hand, Crossover to the Right, Lay-up.
3. Dribble Right Hand, Change-of-Pace, Lay-up.
4. Dribble Left Hand, Change-of-Pace, Lay-up.
5. Dribble Right Hand, Reverse Dribble, Lay-up.
6. Dribble Left Hand, Reverse Dribble, Lay-up.
7. Dribble Right Hand, Between Legs, Lay-up.
8. Dribble Left Hand, Between Legs, Lay-up.
9. Dribble Right Hand, Behind the Back, Lay-up.
10. Dribble Left Hand, Behind the Back, Lay-up.
11. Dribble Right Hand, Pull-Back-Dribble, Lay-up.
12. Dribble Left Hand, Pull-Back-Dribble, Lay-up.
7. Imagination Dribbling—full court:
This drill consists of starting, stopping, change-of-pace, crossover, between legs, reverse, behind the back and pull back dribbling. As you dribble the ball from endline to endline, use your imagination in dribbling in any manner. It is important to note that this drill is only profitable if there is no clowning around. While advancing the ball watch the net ahead of you to help develop your peripheral vision.
Advanced Dribbling and Ball Handling:
Dribbling Ball Handling Drills:
1. Two ball walking—synchronized and alternating
2. Two ball circle walking—clockwise and counter clockwise
3. One ball dribbling through the legs—forward and backwards
Combination Moves:
1. Crossover, behind the back advance.
2. Pull back two dribbles, advance between legs, crossover.
3. Between the legs, double crossover advance.
4. Crossover, reversal advance.
Since about 20% of the total points in a game are scored from the free throw line, the wise player will do everything he/she can to assure a maximum percentage. Most coaches look for an individual efficiency rating of 80% and a team efficiency of 70%.
To improve your foul shooting correct technique must be executed on each shot. The following technique will improve your shooting. “Seven Steps to a Perfect Free Throw Routine”
1. Feet Square to the Free Throw Line – Straddle the nail hole.
2. Bounce the ball 3 time with the inflation hole up and on each bounce
as you look at the inflation hole, repeat the word “Bounce”.
3. Shooting hand thumb in channel, middle finger pointing at the
inflation hole.
4. Elbow in and under the ball (Shooting Pocket) fingers pointing up.
5. Bend your knees the same amount each and every time.
6. After you have bent your knees, Eyes on the target – space just over the front rim.
7. Shoot and Follow Through (Hand in the Basket) Saying to
yourself the word “Swish”.
** Correcting a miss:
a. If you are short – use more leg bend.
b. If you are long – use less leg bend.
Shoot 50 free throws. 10 at a time. Record all shots.
Free throws should be shot between stations.
Spots:
1. 10 – 15’ on baseline (left side)
2. 10 – 15’ on baseline (right side)
3. 15’ wing area (left side)
4. 15’ wing area (right side)
5. Elbow (left side)
6. Elbow (right side)
7. Low block (left side), power move or front pivot bank shot
8. Low block (right side), power move or front pivot bank shot
9. Top of key jump shot
Establish a goal from each spot and do not move to the next spot until the goal has been met. Continue around the circuit until all spots have been completed. Record the number of shots made at each spot. A good shooter should be able to hit 8 out of 10 shots from each spot.
Video Demonstration of some drills
Pick 5 spots that you most frequently shoot from. Although you may have outstanding range, the furthest spot should only be 15-17’ from the basket. When practicing, shooting form is important.
A. Balance the body before attempting a shot.
B. Always square the body to the basket. (heal toe to the basket)
C. Hold the ball on the pads of the fingers, not on the palm. Spread the fingers with the index finger in the center of the ball.
D. Use the off hand to balance the ball with the shooting hand. The off hand does not interfere with the shot, but serves as a guide.
E. Keep the elbow in close to the side and over the knee.
F. Flex the knees with weight on the balls of the feet.
G. The ball is in the correct position if the player can see the bottom of the ball and sight the rim at the same time.
H. As the shoulders move the arms up, the forearm moves towards the basket. Release the ball from the finger tips as the wrists is snapped downward .
I. Follow-through is very important. It indicates that the ball has been shot correctly.
Starting from spot number 1, shoot, grab your rebound (put in misses), and then toss the ball to spot number 2, in the air, and with backspin. This bounces the ball up in the air. Run to the ball, turn and face the basket, bend your knees and get into shooting position, before the ball comes down off the bounce. You catch the ball, shoot, grab your rebound, toss the ball to spot number 3, and repeat the procedure.
You must really hustle to the perimeter spots in order to catch the ball in shooting position. You go through spots 1-5 and then 5-1. This allows you to practice turning in both directions to face the basket. You should go through the drill ten times, five times in each direction.
Each time you do this drill, change the five spots.
11. Offensive Rebound Sequence:
An important key in offensive rebounding is to never stand still when a shot is taken – this makes it hard for the defense to block you out.
The determination to continually go after the ball is essential.
A. Second Effort Drill. Touch the rim or some spot on the backboard as
many times as you can for 30 seconds.
B. Tipping. Tap the ball off the backboard using left hand 10 times, right
hand 10 times, and alternate hands 10 times.
C. Race and Tip. Stand at second free throw slot, toss ball underhand off
backboard and then race to tip it in. Grab ball from net, race to the
other side of free throw line and repeat – 5 times.
D. Rip and Power. Same as race and tip except rip down the
rebound and power the ball back up – 5 times.
E. Rip, Fake and Power. Same as above, except when you can come down, give a good head and pump fake and then power the ball back up – 5 times.
Remember defense is played on the ball and off the ball. In each case there are rules that need to be applied if you and your team are going to be successful in defending your basket.
Some Basic Rules:
On the ball-
A. Force the ball to the sideline or baseline, Your defensive stance will determine which way the offense will go. Lead foot back, lead hand down, trail hand up.
B. Stay between your man and the basket.
C. Keep an arm length away from offensive player.
D. Go over the top of screens.
Off the ball-
A. See your man and the ball without turning your head—”Pistols”
B. One step towards key for every pass away from ball.
C. Screen on the ball help —”hedge & recover”
Defensive Drills-
A. Push-Step-Push-Step
B. Push-Step-Push-Step—Hard Release
C. W-Drill
D. 2 cone half court 1 on 1
As you practice, set goals for yourself in each one of the drills. Goal setting is the key to measuring achievement and progress. How many repetitions can you do in the time set for each drill, or how many shots can you make? Set a norm for yourself, then work to
better it. Practice by itself is not enough, but intelligent practice that is always working towards self-improvement will.
Below you will find weekly goals, enough for eight weeks. You should date each week and write down your goal or goals for the week. At the end of each week you should write down the achievement of the goals set by yourself. At the end of eight weeks you should see
improvement.
Weekly Goals
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To help measure your self improvement, here is a chart which breaks down the individual areas for specific numbers of shots and repetitions of drills for forty days. This is the best way for you to see improvements.