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