Hero photograph
Siblings cuz we are in isolation
 
Photo by Natalie Visger

Junior Force Workout #5

Natalie Visger —

A nice combo of dribbling, passing and shooting. A couple of fun games if you have a partner.

Handles

Option 1 - Dribble King (you need a brother or sister or other whanau at your house for this one)

Decide on a playing area. On a normal court it could be the 3 pt. Line or the keyhole. The goal is to dribble your ball and knock someone else’s ball out of the playing area. If you knock someone’s ball out you get a point. If you get out, you do 5 star jumps and come back in. Play until someone scores 3 points..

Option 2 - Stationary Dribbling

  • 20 Dribbles Right Hand (Knee height)
  • 20 Dribbles Left Hand (knee height)
  • 20 Crossover Dribble (below the knees)

Repeat for 3 rounds

Passing 

Wall or Partner Passing

  • 20 reps chest pass (pass again the wall and it will bounce once back to you) (see Chest/Bounce video from 1:49 for how to use the wall)
  • 20 reps bounce pass (bounce pass and ball hits wall with 1 bounce, then bounces back to you in 1 bounce)
  • 20 reps wrap around pass with right hand (see Wrap Around video from 24 sec.)
  • 20 reps chest pass with left hand
  • 20 reps bounce pass with right hand (same as previous, but it is a bounce pass)
  • 20 reps bounce pass with left hand
  • 20 reps overhead pass (make sure it bounces once before you catch it) (See Overhead Pass video from 18 sec.)

Shooting

100 Makes (choose either workout 1 or 2 in photo.  If you did workout 1 last time then do workout 2 today).

If you have time and are motivated, repeat to make 200 total.

I hope you are puffed, but feeling great.  You just accomplished a whole heap.  🏀🏆💪🏿

Make sure and log your shots in the 2000 Club.