We have 2 levels to choose from today. Once the rain stops get outside, or do what you can inside a garage or tiled area.

Today’s Workout has different levels for different abilities: beginner and intermediate.  If you are advanced then make sure and follow the Force Workouts here.  

Handles

Cone Dribbling (see Jr. Nba cone drill video) 

Use 5 drink bottles or rocks; or mark spots with chalk.  Down and back is 2 reps.

Beginner

• Crossovers - 6 reps starting with left, 6 reps starting with right 
  
• Dbl. Crossovers - 6 reps with each hand
  

Intermediate

• Dbl. Crossovers - 6 reps with each hand
  
• Between the legs - 6 reps with each hand
  
• Behind the back - 6 reps with each hand
  
• Combo move - Crossover + between the legs -4 reps with right hand start
  
  • 4 reps with left hand start
• Crossover + behind the back - 4 reps with right hand start
  
  • 4 reps with left hand start

Beginner 

Retreat Drill (see retreat dribble drill video)

• Right hand to cone + retreat (5 times)
  
• Repeat with left hand
  
  • Don’t forget the jump stop and pivot

Intermediate

Pull-Back Dribble (see jr. NBA video)

• Step 1 = 1 Step + 1 Bounce (Right foot step + right hand dribble + left hand pickup)
  
  • 10 reps
  • Repeat but opposite foot and hand work for 10 reps
• Step 2 = 1 normal dribble + Pull-back dribble
  • Right hand - 10 reps
  • Left hand - 10 reps
• Step 3 = moving forward while dribbling then adding Pull-Back Dribble
  
  • 3 Dribbles forward with Right hand, then Pull-back dribble
  • 10 reps (make sure and change your speed and pull-back slowly)
  • Switch then 10 reps left

Passing 

You need a wall or a parter.  If you have a wall, make sure you are far enough away so the ball bounces before you catch it.

Beginner

Quick 125 - 25 reps of each below

• Chest pass
  
• Bounce Pass
  
• Push Pass Right (see wrap around pass video)
  
• Push Pass Left 
  
• Overhead pass
  

Intermediate

Quick 250 - 50 reps of the above

Shooting

Beginner/Intermediate

Form Shooting

• 10 Form Shots no ball (check your form. It should be a gooseneck and a high five!)
  
• 20 Form Shots with ball (hold your follow through until the ball bounces in front of you)
  
• 5 Perfect Makes (swishes) each from left, centre, right from the charge circle distance

Beginner

50 Makes Shooting

• Make 10 shots each from the right block and left block (try to use the backboard)
• Make 10 shots just inside the free throw line
• Make 10 shots from the free throw line
• Make 10 shots from a spot of your choice (no threes though)

Intermediate

Three Spot Shooting (see Force Video) (you need a rebounder)

• Corner to Wing to Slot (6 sec. On video)(work on clean catches with 1+2 footwork)
  
  • Make 10-20 Two Pointers
• Slot to Top to Slot (34 sec. On video)(again focus on footwork)
  
  • Make 10-20 Two Pointers
• Opp. Corner to Wing to Slot (1:04 on video)
  
  • Make 10-20 Two Pointers

Game Time - Shooting for Beginner and Intermediate

Play a game of Horse (see video) or Hot Shot (see photo).

*Remember in Hot Shot you play for 1 min. And add up the points for each make.  Try to beat your best or previous scores.

Log your shots in the 2000 Club Tracker.

Hey you did it!! Way to go! Seriously, you were on fire today. Drink some water and have a wee recovery snack.  

👐👌🏾🔥🥪