We should be getting closer to “normal” soon and now is no time to slack. This workout will get you outside in the sunshine today for some vitamin D. Handles, layups and shooting are in the lineup.

Warm-up

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

Handles + Finishing (you need a hoop & a drive)

Coach Gold’s 3 Cone Drill (use the video below)

• Left Sideline / Side Start
  
• Make 5 layups around the final cone to the middle
  
  • Switch sides and repeat on the right side
• Right Sideline / Side Start
  
• Make another change of direction move at the final cone and finish on the same side
  
  • Make 5 layups and repeat on the other side

This should be a total of 20 made layups when you are all done.

Shooting

Balance Shooting (you need a hoop but pavement isn’t necessary)

Watch the Alan Stein Balance Shooting video below first from the 1min. 20 sec. mark. Have it handy so you can go back to it while you are doing the shooting. It does help to have a rebounder, but you don’t need one ;-)

Vocab - one legged shot (1LS), alternate (alt), Romanian dead lift (RDL), double (Dbl)

7 makes of the below for each leg/side from free throw line or just in front (depends on your level and strength)

• 1LS (keep knee high and toe pulled to shins like Alan does) - x2 makes then alt. legs and repeat
• Back Lunge + 1LS - x2 makes then alt. And repeat
• Forward lunge + 1LS - x2 makes then alt. And repeat
• Side lunge + 1LS -x 2 makes then alt and repeat
• RDL + 1LS - x2 makes then alt and repeat
• Hop 3x laterally off one foot then 1LS - x2 makes then alt and repeat
• 2 footed hops laterally x3 hops then shoot - x2 makes then alt and repeat
• Hop back then front then back + shot - x2 makes then alt and repeat
• Turn with back to basket, jump 180 degrees and shoot - x2 makes then jump the other direction and repeat
• Face the basket then jump 360 degrees (full circle) - x2 makes then jump the other direction and repeat
• 1 foot 360 spin (pivot 360 on one foot then shoot) - x2 makes then alt and repeat
• Deep squat x2 + shot - x2 makes
• Step back + stride stop + shot - x2 makes then alt and repeat
• Float step + stride stop + repeat + shot - x2 makes then alt directions of float and repeat

Remember to fill out your Shot Tracker for the 2000 Club. Add in free throws for the shots you made and layups.