Click The Drills To See How to complete them

2 Points Each Drill

Timed Drills (2 Ball)

Reps

45 seconds on 15 seconds off – Right and left hand (video explains all drills) 45 Seconds on 15 seconds off
Pound dribbles – as hard as you can 45 Seconds on 15 seconds off
Speed dribbles – as low as you can 45 Seconds on 15 seconds off
In and out dribbles – as quick as possible 45 Seconds on 15 seconds off
Forward and Back dribbles – as quick as possible 45 Seconds on 15 seconds off
One Low + One high – both ways 55 Seconds on 15 seconds off

Number Drills (Single Ball)

Reps

Cross wall touch/ground touch 60 Total
Behind the back pound dribbles 60 Total
Figure-eight low dribbles 30 Each Leg
Around each leg low dribbles 30 Each Leg
2-pound cross dribbles 45 Total
Quick hand pop-corn 60 Total

Number Drills (2 ball/tennis ball)

Reps

Cross and toss 45 Total
Behind the back toss 45 Total
Double Cross toss 20 Each Hand
Double Cross toss Behind the Back 20 Each Hand
Double cross toss through the legs 20 Each Hand

 

 

4 Points Each Drill

Drill

Reps

2 hand form shooting 3 In a row until 15 feet away
Free Throws 30 Makes
Slide down shooting self pass 10 Makes Each Side
Shoot and chase 25 Makes
7 spot 3s 5 Makes Each Spot
7 spot one bounce 5 Makes Each Spot
Top spot rip through 3s 10 Makes Both Sides
Top spot rip through floaters 10 Makes Both Sides
Wing rip – pullups/floaters 10 Makes Both Sides
4 spot shooting 15 Makes Each Spot
Streak Shooting Record Time
Wing Footwork shooting 5 Makes at 15 ft and 3s
Mikan Drill Regular/Reverse 30 Makes Each Side
Block to Block Power Layups 30 Makes Each Side

* Track the number of shots it takes you to beat each drill.

** Hop into all shots – ball in the air = feet in the air!

Fitness – 5 Points a workout

Download the Nike Training Club app – Complete the “Burn with Kirsty Godso” program.

  • This is a six-week bodyweight workout that should be completed 3x a week. Each workout will take 20-40 minutes to complete.
  • This program is currently offered for Free

Recovery – 2 Points/10 Mins

Roll and stretch each night – Or do yoga (Nike fit club has excellent yoga as well)

Rolling Technique with Alan Stein

Stretching with Alan Stein

 

Film Breakdown – 5 Points a quarter

All players, whether you are in the program or not can watch our film. Current players with film we can virtually sit down and watch your film. Current players without film we can break down other players’ film. Incoming or future players we can teach your our offense through the film and watch players so you can understand how we do things. Just email or text Coach Hower (719-337-5819 or [email protected]) to set up a session.

 

Yoga – 3 Points

Completed a Yoga session on the Nike Training app, or any app for three points.

Sample Weekly Schedule

Our hope is that you are able to follow this schedule to maximize improvement. Sundays are high school no contact days and as such are not listed here.

Monday

Pound dribbles
Speed dribbles
Cross and Toss
Double Cross
Around each leg low dribbles
Cross wall touch/ground touch
2-pound cross dribbles

Free Throws
Shoot and chase
Slide down shooting
7 spot 3s
7 spot one bounce
Top spot rip through 3s
Wing rip – pullups

Roll and Stretch

Tuesday

Fitness with Kirsty

Wednesday

Pop-corn
Speed dribbles
Figure-eight
Double Cross toss
Around each leg low dribbles
Cross wall touch/ground touch
Double cross toss behind the back
Behind the back pound

Wing Footwork
Shoot and chase
Slide down shooting
4 spot shooting
Top spot rip through 3s
Top spot rip through floaters
Wing rip – floaters

Roll and Stretch

Thursday

Fitness with Kirsty

Friday

Pound dribbles
Speed dribbles
Cross and Switch
Double Cross toss
Cross wall touch/ground touch
Double cross toss through the legs
Behind the back pound

Free Throws
Shoot and chase
Streak Shooting
7 spot 3s
7 spot one bounce
Top spot rip through 3s
Slide Down

Roll and Stretch

Saturday

Fitness with Kirsty