High Intensity Handles, form and live shooting, and balance work.

Today you need a ball, a partner for shooting, and about 50 minutes.

Warm-up (5 min.)

Core Activation

• 30sec. Prone hold
• 30 sec. side prone hold (each side)
• 30 sec. glute bridge.  

Repeat

Handles (10-15 min.)

High Intensity Ball Handling from EGT (start at 30:40 on 21 Ways to Train... Video from EGT)

• 2 Ball Alternating Dribbling - 3 x 45 sec. (31:49 on video)
  
• 2 Ball Alternating Dribble with Jab Step - 3 x 30 seconds (32:50 on video)
  
• Cross Drags - 3 x 10 each way (33:20 on video)
  
• Slow to Go - 3x10 each way (34:48 on video)
  
• Move to Pick-up - 3 x10 each way (35:45 on video)
  
• Rhythm Scissors - 3 x 45sec. (36:50 on video)

Shooting (15-20 min.)

Form shooting (if you don’t have a hoop)

• 20 TV shots
  
• 20 line shots
  
• 10 Imaginary free throws
  
• 10 Imaginary catch and shot
  

Damian Lillard’s Shooting Drill - (see Damien Lilliard...video below)

Pick 3-7 spots (spots are wings, corner, slots, topl

Shoot 10 shots from each spot.  Order of shots is: 3 pointer, 1 dribble pull up right, 1 dribble pull up left, 3 pointer, 1 dribble pull up right, 1 dribble pull up left, 3 pointer, 1 dribble pull up right, 1 dribble pull up left, three.  Count how many you make.

Move to a new spot until you have shot all of your shots from each spot.  Then you can figure out your percentage.  For example, if you shot from 5 spots, you had 50 shot attempts.  If you made 25, then your percentage is 25/50 x 100 = 50%.  If you made 21 then your maths is 21/50 x 100, which equals 42%.  Repeat to see if you can beat your percentage!

If you aren’t ready for 3s, then shoot a two instead.  If you want more shots, then add another shot in there like: 3 pointer, 2 pointer, 1 dribble pull up right, 1 dribble pull left.  Repeat this for 15 shots then move spots.  You get the idea, it is your workout, so make it fun and challenging for you!

Core Balance Exercises (10min. Max)  (EGT 21 Ways to Train Video from 51:04)

• Knee Up/Arms Up Weighted Balance (use a basketball) (from 51:04 to 54:18 on video)
  
  • 30 sec. Hold each side - “knee up, toes to nose.”  Too easy? Close your eyes? Still easy? Take your shoes off as well
• Lunge Hold + Twist (from 54:20 on video)
  
  • X8 reps each side (leave shoes off, close eyes if too easy)
• Lunge Hold + Sway (from 55:45 on video)
  
  • X8 reps on each side (leave shoes off, close eyes if too easy)
• Lunge Hold + 180 degree Twist (from 56:20 on video)
  
  • X8 full twists each side (leave shoes off, close eyes if too easy)

Make sure and log your shot is the the Online Form for the 2000 Club.

Ta Dah!  You’re finished.  Excellent work.  Go put ya feet up!  🙌🏾👏🏾🏀