Handles, passing, floaters, pull-ups and spot up shots + defensive conditioning to finish.
Warm-up/Ball Handling
2 Ball Dribbling (see Force 2 Ball Video below)
- Toss Hits x 20 reps
- Ankle height (same then alternating) 20 reps each
- Knee height (same then alternating) 20 reps each
- Waist height (same then alternating) 20 reps each
- Shoulder height (same then alternating) 20 reps each
- 1 Low 1 High (20 reps high ball) then switch and repeat
- Windshield Wipers
- 2 Bounce + Circle 15 reps each direction
Passing
Wall One Hundred - use a wall and focus on accuracy and straight lines (no lobby passes)
- 20 Chest passes
- 20 Left hand wrap around
- 20 Right hand wrap around
- 20 Overhand passes (move back)
- 20 Baseball passes dominant hand (move back)
Finishing
2 Foot Floaters (from 2:30-4:50 from Moves for Undersized Guards video from EGT Basketball)
Start from slot or wing or as far away as you can get to three point line if outside at home. 1-2 dribbles then shoot a 2-footed floater. Make 15 from both sides.
Shooting
Pull-up Jumpers
Make 8 of each one for a total of 32 makes
- Right Slot (3 point line or as close as you can to that spot.) Spin catch (or catch if you have a passer) + pump fake + 1 dribble right + pull up jumper.
- Switch and go left from there.
- Left Slot - same but go left.
- Switch and go right from there.
Number 18 Drill (1:53-3:55 of the 3 Shooting Drills Every...from EGT Basketball)
You need a rebounder for this drill, even better would be to have a rebounder and a passer and 2 basketballs.
Spots are corner, wing, top, wing, corner (or you can go wing, slot, top, slot, wing). You get one minute to make 18 shots. If you don’t make 18 then you try again, but the goal is now 17. If you don’t get that your goal becomes 16. Find a number you are comfortable with. If you get the goal number in 1 minute, then you move to spot #2. This is a great way to get close to 100 made shots in 5 min.
Hot Shot
If you don’t have a rebounder, play Hot Shot 3 times. See the photo for help. Play for one minute and use the spots on the picture or make up your own and scoring system.
Defensive Conditioning
Shuffle Shuttles
Use the distance from one side of the key to the other (estimate it).
- Shuffle from one side and back as many times as you can for 30 sec. Go hard and don’t cross your feet!
- Repeat for a total of 3 sets of 30 sec. Rest for 1min. In between sets.
Stance Hold
- Get down in your defensive stance, with your arms shoulder height and out like you are guarding. Hold for 1 minute.
- Repeat.
Cool Down
Follow the Stretches on the Best Stretches... from EGT video (30 sec. - 1 min. Each one)
Fill in your 2000 Club Form if you are keeping track and want that Free Force T-shirt!
Wow you are getting FIT now. Keep up the good work! Take a break and enjoy the rest of your day. 👷🏻♀️👷🏻♂️⛹🏻♂️⛹🏻♀️