Footwork, Passing, Shooting

Today is all about reps and flow.  Find what works for you and play to your strengths.  You don’t need 3 coaches, a state-of-the art workout facility, a perfect hoop and drive...you just need a can-do attitude and be willing to work.

Warm-up (5 min.)

Force Quick Warm-up

• Toe Walks x 20 reps
  
• Heel Walks x 20 reps
  
• Walking lunges + twist x 4 reps each side
  
• Walking lunges + tilt x4 reps each side
  
• Squats x10 reps
  
• Hand Walks x 5 reps
  
• High Knees x40 reps
  
• Butt Kicks x 40 reps
  
• Arm Circles x 10 reps each direction
  
• Fast Feet 2 x 6 sec.
  
• 6 inch runs 2 x 6 sec.
  
• Fast Feet Lateral 2 x 6 sec.
  
• X-Hip Twist 2 x 6 sec.

Passing (10-15 min.)

2 Ball Wall Passing (see Hoops King passing video)

You need two balls and a wall for this drill, but not heaps of space.

20-25 reps of each, or name if you need more or less, change by 10 reps either way.  If you find 2 balls too hard, use one ball!

• Right Hand (25 sec. At video)
  
• Left Hand (35 sec. On video)
  
• Cross to pass (45 sec on video)
  
• One Hand (1:00 sec on video) right and left hand
  
• Shovel bounce pass (1:22 on video) left and right
  
• Alternativing shovel bounce pass (1:40 sec. On video)
  

Side Shuffle Pass

Watch Ganon Baker Passing video (53 sec. On video)

• Right hand dribble + right hand pass x20 reps
  
• Left hand dribble + left hand pass x20 reps
  

Footwork & Finishing (10 min.)

Mikans (see Force Mikan Video)

Beginner/Intermediate

• 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)
  • Make 20 of each regular, power, reverse

Shooting (25 - 30 min.)

Larry Bird Warm-up Drill (see Larry Bird Video)

• Make 3-5 swishes from block, 1st hash, 2nd hash, 3rd hash, free throw line distances
  

Drew Hanlen Shooting Series (see NBA Player Love...video)

Pickups (left hand has the ball, right foot back) (video 1:14)

• “Stuff” the ball and shoot. Then catch with two and repeat for 5 makes from free throw line.
  
• “Flips” from right to left (right hand has ball, left foot back) (1:37 video). Bring your left hand to the ball/to your shooting pocket. Make 5 from the free throw line.
  
• Hop Down Shots (2:13 video) for Rhythm - Make 5
  

Dribble Shot Series (focus on staying low (the hop down) & stuffing the ball)

• Dribble Downs (dribble-stuff-shoot) (2:43 on video) left and right sides 5x each
• Hesi + shot (3:46 on video) (dribble + hesi + shot - remember the stuff!) Make 5 going left / 5 going right
  
• Crossover + shot (4:14 video) (dribble + hesi + cross + shot) Make 5 going left/5 going right
  
• Between the legs + shot (4:40 on video) (dribble + btwn your legs dribble + shot). Make 5 going left/5 going right
  
• Behind the back + shot (4:49 on video) (dribble + behind the back dribble + shot). Make 5 going left/5 going right
  
• Dribble Separation (lateral/side step) (5:15 on video). Make 5 going left/5 going right
  

Off the Catch (if no rebounder, spin pass to yourself)

• 1-2 Pivot (5:40 on video)) (make 5 facing both ways)
  
• Hop-Turn-Shoot (5:53 on video) - make 5 facing both ways on the catch
  
• Reverse Pivot Shots (6:10 on video) - Make 5 from two different passing angles (left and right of the hoop)

Beat “Larry”

• Choose your favourite star player or idol to play against.
  
• Every time you make a shot, you get 1 point.
  
• Every time you miss a shot, your star player gets 1 point.
  
• First player to 15 wins
  

Set a time limit on your game. Increase the challenge by giving your star player 2 points for your miss, or decrease the time you give yourself to play.

Wow that was an intense workout. You did it and you should feel good about yourself.  Way to go Champ! 🏀🏆🏅

Make sure and put in your shots for the 2000 Club.