NZ U17 National Player, Annabelle, takes us through a ball handling and shooting workout.

Save some time for this thoughtful workout that incorporates ball-handling, form shooting and balance shooting.  You need a ball and a hoop and about 40 minutes.

Handles 

50 Pound Series

• 10 Ankle dribbles with floor touches (each side)(see B. Stewart video below from 16 sec. to 20 sec.)
  
• 15 pocket Dribble each side (see Force Handles Series #2 video below from 54 sec to 1:15).
  
• 7 Figure eight dribbles each direction (see Figure 8 Video below)(For a challenge use 2 balls)
  

Repeat Series for 3 Total Rounds

Shooting

Form Exercises (see video cues) 

• 10 Back Board Skims (Force Shooting Video from 1:03-1:20)
  
• 5 Perfect Makes from 3 Spots (Force Shooting Video from 1:35-1:53)
  

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

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)

• 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
• Fast feet + shot - x2 makes
• Lateral hops (fast) + shot - x2 makes
• Scissor jumps (fast jumps) + shot - x2 makes, start with a different leg each time on lunges
• Scissor jumps (for height, push ball above your head) + shot - x2 makes, start with a different leg each time on lunges
• Scissor jumps (for height, push ball above your head) 

Remember to fill out your Shot Tracker for the 2000 Club.  Add in free throw and block shots for today.