Enjoy the lovely fall weather and get out for a workout. Some handles, passing, layups and shooting, about 40-45 min.

Warm-up

Knee Tap (you need a ball and a partner) (see AdiTag Video)

• While dribbling and facing your partner who is also dribbling, you are trying to touch her knee with your free hand.  If she taps you before you tap her, she gets a point.  If you tap at the same time, then its no point.  The first person to 3 points wins.   Play 2-3 times.  If you have 3+ people, trade people after every game.
  

No Partner - No Problem - Body Weight Moves

• 10 squats, 10 lunges, 10 trunk twists, 20 star jumps, 20 calf pumps
  

Ball Handling

50 Pound Series -all dribbles are knee height 

• 10 right hand dribbles
  
• 10 left hand dribbles
  
• 10 right pound dribble + double crossover
  
• 10 left pound dribble + double crossover 
  
• 10 crossovers
  

Repeat series 

Dribble Balance Push Drill (see video)

• Start off by balancing on your right foot and ball in right hand.  Then push off to your left as you crossover and dribble 2 dribbles with your left hand as you move that way.  
• Then pause and balance on your left foot whilst dribbling with your left hand, and then crossover to your right and push off that way for 2 dribbles.  
• Repeat for 4 times each leg.  
• Do it again now :-)

Passing

Partner?  If not, then use a wall.  (See videos if needed for some of the passes)

Nifty 90

• 20 Left hand wrap around 
  
• 20 Right hand wrap around 
  
• 20 Overhand passes
  
• 20 Baseball passes dominant hand
  
• 10 Baseball passes other hand
  

Layups

Timed Reps

• Make as many right handed layups that you an in 1 minute.  Each time you shoot a layup (make or miss), you rebound and dribble out to the right wing and repeat a lay-up.  If you are a beginner, then you can dribble to the right elbow and back in and repeat that.
• Switch sides and do the same for the left hand layups

Shooting

• Partner?  Play around the world twice.  Start nice and close.  On the 2nd game move out to behind the key or a bit further if you’d like.  Focus on footwork and solid shooting form.
• No Partner?  Play Beat Johnny twice to 10 points.  Every time you score you get 1 point.  Every time you miss “Johnny” gets 1 point.  First to 10 wins.  Stay in the same spot or move around, it is up to you.

5 Spot Shooting (focus on footwork and form)

Corner, 45, middle, 45, corner

• Shoot 10 shots from each spot.  If you have a rebounder, they will rebound and pass back to you.  No dribbling before you shoot.
  
• No Partner?  Same drill, but spin pass yourself the ball (don’t dribble before you shoot).
  

Free throws (keep your routine simple)

• Make 10 or 20
  

Log your layups, 5 spot shooting, free throws and Johnny/Around the World shots into the 2000 Club.

Y-O-U are D-O-N-E! Wasn’t that awesome?!  Congrats on finishing a solid workout.  Be proud of yourself! 🤩👏💪🏽🏀