I know at least one person who had a poster of Rodman with 6 different hair colours hanging in their bedroom. Do you? Today is about footwork, boards, and finishing inside.

This workout has levels from beginner to advanced.  Make sure and warm-up and cooldown as recommended.  This workout involves some strength and conditioning and quite a bit of jumping.

Warm-up

• 10 arm circles both ways
  
• 10 trunk twists
  
• 10 squats
  
• 20 calf pumps
  
• 10 lunges
  
• 10 situps
  
• 30 star jumps

Finishing 

MIkans (see Mikan Series Video)

Beginner/intermediate - 20 makes of each 

• Regular Mikans (6-10 sec. on video)
  
• Power Mikans (11-19 sec. on video)
  
• Reverse Mikans (20-24 sec. on video)

Advanced - 20 makes of each

• 2 Ball Mikans (watch from 30 sec. To the end of video)
  
• Goofy footed Mikan 1 & 2 (see Goofy mikans full video)
  

Rebounding 

Solo Rebounding

Beginner/intermediate (no tips) & advanced (do tips)

Make 10 each on both sides of the basket of the following:

• Putbacks (7 sec, on video)
  
• Pump Fake Putback (54 sec. on video)
  
• Pogo Putback (1:47 on video) 
  

Advanced make 5 each of right, left, middle

• Tip-ins (2:33 on video)
  

Footwork (performance focused)

Beginner - Advanced

• Fast Feet (see Force Warm-Up Video at 1:08) 
  
  • 2 sets of 6 sec.
• 6 inch runs (see video at 1:15)
  
  • 2 sets of 6 sec.
• Fast Feet Lateral (see video at 1:21)
  
  • 2 sets of 6 sec. Each way
• X-Drill (see video at 1:32) )
  
  • 2 sets of 6 sec.
• 3 Cone Drill (Top 3 Basketball Defensive...Video at 25 sec. For intro then 1:05 for live version )
  
  • 2 sets of 3 reps (down and back is one)

4x4 Vertical Jump Work (see Simple at Home Vertical Jump Video)

Beginner 4 sets of 4-6 reps

Intermediate 4 sets of 8-10 reps

Advanced 4 sets of 10-12 reps

• Body Weight Squats (see video at 1:22 )
  
• Knee Tuck Jump (video at 1:52)
  
• Front to Back Lunge (do reps for both sides) (see video at 2:12)
  
• Jump to Split Squat (do reps for both sides)(see video at 2:42)
  

Cool Down (use Do THIS after Every Workout video)

• Hip Bridge (1:03 on video)
  
  • 5 reps (make sure and breathe)
• 1 Handed Bridge Reach (2:39 on video)
  
  • Right Hand 5 reps, Left Hand 5 reps
• Groin/Hip Stretch (4:54 on video)
  
  • Right Leg and Left Leg 5 reps each.
• Push and Reach (7:00 on video)
  
  • 5 reps

Wow awesome job.  Dennis would be proud.  You must be puffed and ready to lay down!  Get some recovery food and more water. 💪👊🏾💯🏀