I received this basketball workout from Coach Steve Smiley formerly Head Coach at Sheridan College and currently an Assistant at Northern Colorado.
PERIMETER WARM-UP (Approximately one minute on each of these, SIT INTO YOUR GAME)
Two ball dribbling sequence + Shelton drills, Sendek drill, Hardaway between legs crossover
Dribbling and juggling
Back dribble technique, pullback crossover progression, and pullback crossover on circle
Imaginary Defense (Talk your defense, yell it out)
Moving without the ball (Work independently, work in pairs, work in goups of 3, 4, 5)
Break Package Sprints (To rim for crunch)
Shooting Progression
REMEMBER
*Keep it straight, aim for the BACK HALF OF THE BASKET.
*Get it up. Top of the shot; top of the board (WE WANT A CONSISTENT ARC ON EACH SHOT)
*Hold a one second high follow through
*Land six inches closer for body balance
Spin yourself a pass moving out from behind the arc to practice ball in air, feet in air.
You may dribble dribble bust out to the arc, quick stop, rear turn and execute the move.
Catch facing in triple threat. CALL OUT RIM, POST, ACTION.
Respect the three-point arc.
Put 60% of your weight on your permanent pivot foot.
Visualize going against your opponent’s momentum. DRIVE THE FRONT HAND.
All drives are preceded by a one inch shot fake.
Explode with the circle tight movement of the ball. MEDIUM CENTER OF GRAVITY TO A LOW CENTER OF GRAVITY
Direct drive; put him in jail on the second step.
Cross over drive; put him in jail on the first step.
GUIDELINES
If you have trouble with a move, break it down and spend extra time on just that move.
BE A SKILL COACH/PLAYER NOT A DRILL COACH/PLAYER.
The technique and the quick and proper execution at game speeds is what we care about.
Periodically check players heart rates with a ten second count and multiply by 6.
220-Age=Maximum Heart Rate Get to 90% of maximum heart rate. E.g. 180+
All lay-ups must be clean to be a make, worth 2 points
Mix up power and one foot lay-ups
Swished jump shots you add a point (2=3, 3=4)
Call out your score on every shot attempt, made or missed.
Put back all misses. Long rebounds are usually jump shots. These putbacks do not count.
Use free throw swish rules in counting your free throws
Swish=+1 Make Hitting Rim=0 Miss=-1
MOVES FROM EACH WING (Middle drive is our drive of preference)
Three
Middle drive to rim (Cross rim)
Baseline to rim (Ten toes to baseline power shot)
Middle drive, quick stop and quick shot
Middle drive, quick stop, step across and power shot
Middle drive pull-up
Baseline drive pull-up
Middle drive hop back separation
Baseline drive hop back separation
Middle drive hesitation or rocker off hop back move to rim
Baseline drive hesitation or rocker off hop back move to rim
Jab step to a three
Free throw (4) Swish=+1 Make With Rim=0 Miss=-1 (Swish Everything=64 Points)
MOVES FROM THE TOP
Three
Direct drive to rim
Crossover drive to rim
Direct drive to a quick stop and quick shot
Crossover drive to a quick stop and quick shot
Direct drive to a quick stop, step across, power
Crossover drive to a quick stop, step across, power
Direct drive pull-up
Crossover drive pull-up
Direct drive hop back separation
Crossover drive hop back separation
Direct drive hesitate or rocker off hop back to rim or quick shot
Crossover drive hesitate or rocker off hop back to rim or quick shot
Jab step to a three
Free throws (4) Swish=+1 Make With Rim=0 Miss=-1 Swish everything=52 Points
FREE THROW SWISH +2/-2
If you lose (-2), do push-ups or a down and back sprint
If you win (-2), shoot a string of made free throws. If you miss, a swish lets you continue on.
PARTNER PASSING AND SHOOTING with one, two, and three passes is excellent. Six makes on one pass, six makes by each player on two passes, and six makes on three passes.
50 POINTS FOR TIME
Shoot from inside the arc and count a two as three if it is swished PLAY FREE THROW
Shoot from the arc and count a three as four if swished SWISH BETWEEN
Two games of twos and two games of threes gives a chance to improve scores GAMES
THREE OR MORE PLAYERS WORKING OUT TOGETHER
THREE PERSON ONE ON ONE
The extra guy plays help side defense. Play from various spots on the floor.
Be explosive, read your defender’s front hand, beat him and then play the helper .
FULL COURT ONE ON TWO DEFENDERS (Full-court pick-up and one man at half line)
HALF COURT ONE VERSUS TWO TRAPPERS (If four or more, use a high post release man)
TWO BALLS AND THREE CLOSERS OUT
*****MAKE 25 THREES WITHOUT MISSING TWO IN A ROW (Our key drill this year)
If you miss two in a row, you can keep the streak by swishing the next shot.
Record when you went out in each sequence. E.G. 7, 16, 4, 25…….Keep going if you hit 25!!!!!
This is very tough and will greatly improve your three point shooting ability.
ENDING WORK-OUT
X-Lay-ups and reverse X-Lay-ups versus time………20 seconds
You can choose to end with two five pound weight plates and do one minute segments of
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- Imaginary defense
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- Moving without the ball
- Break package sprints
YOU CAN’T DO ALL THE DRILLS EACH DAY BUT YOU CAN DO ALL THE SKILLS
BE A PRACTICE PLAYER FIRST.
PROPERLY AND QUICKLY EXECUTE THE FUNDAMENTALS OF THE GAME FOR THE WELFARE OF THE TEAM
PRACTICE AND PLAY WITH THE INTENSITY AND POISE OF A NATIONAL CHAMPIONSHIP TEAM
