TGHT Workout #1
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TGHT Workout #1 Warm-up • Jump Rope Routine – 10 each o Speed Single, Heel Toe, Right, Left, Bicycle, In Out, In Out Cross, Arm Cross, Speed Single (100), Speed Alternate (100), Jump Through Rope, Double Unders, Right Double Under, Left Double Under, Triple Under, Square, Front Back, Side Side, Quarter Eagles, 2 Right 2 Left Ballhandling – w/ gloves • 2 Ball Explosion (w/ band) – 3 sets same, 3 sets alternating o 4 cones set up, 1 step away – cones at 45, 90, 90, 45 degrees; 1 hard, explosion step to each cone while staying low; feet stationary and with feet chopping • 2 Ball Fullcourt Dribbling – 2 trips for each move o Same, Alternating, Right Hi Left Low, Right Low Left High, Right Inside Out, Left Inside Out, Cross, Between Legs, Behind Back *For all the following drills – make 5 free throws immediately following each of your sets • 2 Ball Skip Kills – 3 sets for each finish on each side o 2 cones at 2 guard spots outside 3 pt line – player starts at halfcourt, speed dribbles to middle of cones, skip dribbles either direction; when he gets to cone he pins inside ball to ground and drives hard to score with outside ball ! Finishes – 1 foot layup, power layup with shot fake, pullup, cross to Rondo Footwork • 5’ Pullups – 20 makes o Toss ball to self or partner 3-5’ from the basket, shooter inside-pivots into shot and elevates to release the ball as high as possible Finishes • Daily Dozen – 1 set of each, all layups must be made or that move is repeated ! Finishes – regular, scoop, opposite hand, power, power with shot fake, pullup, cross to layup, cross to Rondo, cross to pullup, transition 3 Shooting • Elbow to Elbow Shooting – 20 makes o Player backpedals behind cone at top of key, then runs into shot at elbow • 2 Spot 3 Shooting – 3 sets, 20 shots per set o Player moves back and forth between 2 spots outside 3 point line ! Spots – corner/wing, wing/top of key, guard/guard Offense • Ballscreen Attacks – 2 sets of each o Guards ! Hard Hedge – split to lay-up, floater, pullup ! Soft Hedge or Switch – hesitate to lay-up, floater, pullup ! Jump Screen – deny screen to lay-up, floater, pullup ! Trap Screen – back dribble to cross and attack, no shot Offense - cont o Bigs ! Hard Hedge – dive to drop step, jump hook, up & under ! Soft Hedge or Switch – dive to drop step, jump hook, up & under ! Jump Screen – pop to catch & shoot, shot fake & drive ! Trap Screen – pop to catch & shoot, shot fake & drive Offense - cont • Down Screen Series – each cut 3 times for each finish o Cutters – use cone or chair as screener ! Curl – layup, shot fake, post up ! Fade – layup, pullup, 3 o Screeners – use cone or chair as cutter ! Curl – rip & drive, rip to pull, catch & shoot ! Fade – slip to layup, dive to post x 2 Post • Mikan / Reverse Mikan - 20 makes each • Midline Series – 7 reps of each move from each block o Catch, settle, check inside shoulder – drop step o Catch, settle, check inside shoulder – work midline to dribble drop o Catch, settle, check inside shoulder – work midline to jump hook o Catch, settle, check inside shoulder – work midline to up & under Defense • Closeout to Lane Slides – 2 sets o Player starts under rim, sprints to close out at top of key, recovery slides to either elbow – performs 20 lane slides as quickly as possible Contest • Celtic Drill – 2 min (Record is 15 threes from top) o Player starts in corner and must make two 3s in a row before moving to next spot, once player goes around and back (opposite corner must be completed twice) he goes to top of key and shoots 3s until time expires 1 on 1 • 2 Dribbles – game to 7, all 1s, defense calls fouls o Check ball anywhere outside 3 pt line, 2 dribble max MAKE YOUR LAST SHOT .