Another awesome workout from otago U15 athlete, Colin Ramsey. Shooting Challenge, handles & conditioning.

Today you need a ball, a partner for shooting, and about 40 minutes.

Warm-up

Start out your workout with 30sec. Prone hold, 30 sec. side prone hold (each side), 30 sec. glute bridge.  Repeat

Handles

Pound series

• 20 Waist dribbles
  
• 20 Knee dribbles
  
• 20 Ankle dribbles
  
• (do this with the right and left) 
  
• 20 cross over
• Use 10min. Pound Handle Video from (12 sec. - end for the below bullet points)
• 20 pound double cross (right and left) 
  
• 20 Between the legs (pound dribble + between the legs, pound dribble other hand then between the legs for 20 total).
  
• 20 behind the back (Pound dribble + behind the back dribble, pound dribble other hand + between the legs, for a total of 20). 
  

Shooting

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 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!

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

Quick Conditioning

• 10 situps
  
• 10 pushups 
  
• 10 jump lunges
  
• 10 down-ups 
  
• 10 tuck jumps (knees to chest) 
  

Repeat for a total of 3 Rounds