Workout Guidelines

Workout Guidelines:

Constant feedback and positive affirmation during workouts

Big Workout (Darnell, Desmond, Brendan):

***From the block (a step towards the wing):

1. Inside pivot, go BL

2. Inside pivot, jab BL, crossover middle

3. Jab, shot

4. Inside pivot, shot (pivot gets you to where you can shoot)

Not a quick move – read the defense – defense playing off=open up and shoot

***From the elbow: (start on BL/LL)

1. Open up, go

*Shoot all different kinds of shots:

A. Lay-ups

B. Over-hand lay-ups

C. Quick extension underhand – lunge to rim

Jump from further away from hoop – taller defender on back

D. Pull-ups from 3 feet

Jump stop on 2 feet – help-side defender slides over – avoid charge – one or two-handed shots

***1 on 1 (4 Spots – block, elbow, elbow, block – win a spot and that player moves on):

“Keep doing this so when you get yourself in trouble you know what you can and cannot do.”

“Dez, why are you going so fast? Slow down.”

If the defender cuts you off, spin middle

If you get by him along the BL by a step, throw your body into the defender to seal him away from the basket and draw an “AND 1” – you have him in prison

Pad Lay-Ups:

Coach misses off backboard – another coach hits with pad and keeps contact with player as he tries to finish – lands on two and steps with outside foot towards the basket Do not swing elbows and head hunt the defender, but power into him

No spinning middle and taking the easy way out

Chair Lay-Ups or Dunks (2 chairs set up a step off of the block)

Big Workout (Darnell and Brendan):

1. 1 on 1 Rebounding

Coach shoots from top of the key – two players stand side to side in the paint in front of hoop

Rebound, no dribble, finishes – if you do not like what you have, pass to coach and re-post

Should not end up under the hoop or fading away

Be aggressive – create contact with shoulder, hips, and lower body

2. 1 on 1 Feeds in Front of Hoop

Coach passes from high post – offensive player starts on the baseline and comes towards the ball in front of the basket – defender starts under hoop – defender must pick a side and play it aggressively – offense be aggressive – keep score

Drills to Improve a Post Player’s Hands:

1. Alternate throwing tennis ball, basketball, football

2. Passing – copy the pass the coach throws to you

3. Feeds from the short corner BL to the front of the hoop (“Don’t let it touch your body”)

Guard Workout (Scott, Terrence, CJ):

1. 25 Quick Shots

2. Competitive Close-Outs

5 spots – make a shot at a spot and move on to the next one – stay in order

Shoot and get your own rebound (or a manager helps) – pass and closeout with touching

3. 1 on 1 Attack from Half Court (Back Circle)

Player dribbles back and forth to half court with defender sliding – Once at half court, offensive player hands the ball to the defensive player and he attacks the rim – no pulling up for now

4. 1 on 1 Attack from Wing

Both players run around cones before playing 1 on 1 from the wing

If you get the defense behind you, seal him off

First steps gets around, second step cuts off the defender

It is ok to cross over from around the 3-point line every once in a while if the defender already is in front/taking a good angle to get in front

Once in a while, “just find a way to get to the rim”

If he comes all the way across your body and steals the ball you could:

Spin, dribble through your legs, dribble behind your back

If you feel the defender is gaining on you, take a step inside to cut him off

5. 1 on 0 Pull-Up Jumpers or Lay-Ups (read the defender who commits or retreats)

If defender retreats, dribble right at him and cut right off of him either direction without carrying the basketball

Guard Workout (Scott, Terrence, CJ):

1. Competitive Close-Outs

2. 1 on 0 from Half Court (Back Circle)

A. Crossovers

Once you have crossed your defender, take one step towards the rim with your outside foot and then step over your defenders leg with inside foot to cut off

B. Stop-N-Go

Stop on 2 feet (looks like you are going to shoot) with eyes up – not a stutter step

3. 1 on 2 from Half Court

Guard dribbles 5 times with eyes up, ball back, pounding the ball – defended until 3-point line when a different defender steps up to play defense

Post Workout: Drop Step (with Desmond Simmons)

For undersized post players (against players who are bigger or a few inches taller)

1. 25 quick shots around the hoop (coach taps ball back)

2A. Jump hooks (no dribble)

Shoot the jump hook in the middle of the key

Drop step while the ball is in the air

Get distance on step

Step with authority

Don’t fade away

Quick, strong, and aggressive move

2B. Drop step, jump hooks (add defender)

Use area from hip to knee to create space

Off-balance means you didn’t plant hard enough

2C. Drop step, jump hooks (defender more realistic)

Take good, aggressive angle toward hoop, not free throw line

Use quickness, strength

Must aggressively step through his legs- take his legs out

3. Drop step, jump hooks with head and shoulder fake baseline

As you catch the ball, you should already have your drop step foot middle – as that happens, fake with head, shoulders, and ball – method to freeze the defender (similar to freezing a player on the perimeter by giving him the shimmy and then going up to shoot)

Quick move- should look like you’re going to start move before catch – sell going BL

4. Inside pivot, one dribble BL, spin middle (drop step while dribbling)

Still shooting the same jump hook in the middle of the key

Put the defender in jail with the drop step while spinning Do not expose the basketball – ball should not come back above the waist as it comes up from the dribble BL

Don’t fade away while shooting – more difficult now

Must drop step as picking up dribble – very quick – not as travel if hand is on top of ball

5. Drop step middle, pump fake, step through

Shoot off two feet - important to still drop step before catching

6. Drop step middle, pump fake, step through, add one dribble

Must seal defender – aggressively put butt into crouch – cut defender off

7. 2 dribbles BL, jump hook middle

Should shoot jump hook from the same spot as above

8. Turn and run

*Counter to the drop step middle

When: You feel the defender is cheating on top and taking away the drop step middle

Catch the ball on two feet without a drop step – first step should be in paint

9. Use all of the different moves against a defender

If you drop step middle and the defender overplays you middle, shot fake, step under

***Feel the defense – you cannot do anything until you feel the defense – it is like you have censors in your back (left, right, middle) – if you cannot feel him, later on we will turn and face, but for now we are keeping it simple

Random drill for bigs: coach stands on BL under hoop, throws ball to big standing just in front of the hoop, big must finish while coach swipes at the ball, must keep ball on outside hip

Rom during big/little: rebounding while fronting

Shot goes up (from the strong side): 1. Must get hands up 2. Should have contact pushing down front in post, so spin either direction or push with chest from behind

When the shot goes up (from the top of the key): no contact is made so pick a side and go hard with hands up

Great drill:

Manager or coach has balls on wing

Defender has a pad (coach or player) one step above the block inside the paint

Players start on BL out of bounds, establish position, no dribble, drop step, finish through defenders arms – take the same angle

Post Workout: Darnell Gant and Brendan Sherrer

1. Rebound lay-ups vs. pad (hit on way down, maintain contact with pad, hit on way up)

Catch, hit by pad, keep wide base, STEP WITH OUTSIDE FOOT TOWARDS THE BASKET, strong

2. 1 on 1 from the block: turn and face

*Make the defense react to you (ex. jab step) – move your feet or shot fake with a purpose to make defender react

When you turn and face, THROW YOUR SHOULDER THROUGH

3. 1 on 1 from different spots: Darnell at the elbow and Brendan in the middle of key with defender beside him (drop steps)

***Drop step across the opponent’s leg (right across shin) so he cannot get over and block shot, then seal with body

Guard Workout

1. Spin-Out Lay-ups

2. Catch-Up Lay-ups

3 different ways:

A. Cones – offensive player (with ball) starts on block, defensive player starts under hoop – both sprint around different cones (defenders cone set up slightly farther away)

B. Start in front of half court (defender slightly behind), go on dribble

C. Start in front of half court (defender slightly behind), go on pass by coach

*Against a good shot blocker, take a hesitation dribble, then explode to hoop

3. Square N Score

Start under the basket, flash hard to wing, square up (get hit by pad), penetrate to hoop (get hit by pad as you score)

1. Straight to hoop

2. One dribble pull-up

3. Two dribble (middle) crossovers, flanker shot

4. Two dribble (middle) crossovers, lay-ups

4. One on one: 5 spots on wing

Win a spot, move on to the next spot

2 seconds to make a move

5. Advance/Retreat

6. Stationary dribbling

7. 4 Shots in the post (no dribbles): front pivot (both directions), inside pivot (both directions)

8. Rebound, Quick Shots

Coach throws ball hard off backboard to opposite side, shoot on catch

Bigs Cheat Sheet

25 quick shots

Guards Cheat Sheet

Spin-out lay-ups

Competition (3 Players)

One on One

Once you have him on your hip, you have him in jail at your mercy – go into him and control the situation

Half Court 1 on 2

Coach passes ball to player at half court – must rip it through three times and the beat man off of the dribble – once he gets inside the 3 point line, defender must release him – second defender (who starts under the hoop) steps up and tries to prevent the basket

Medicine Ball

Drop step dunks (or high lay-ups) with right foot behind (make 8)

Drop step dunks (or high lay-ups with left foot behind (make 8)

*Repeat

*Repeat with a basketball

Setting Screens

Player starts on wing and sets a down screen for manager on the block

Manager comes off of the screen while player screens coach (defender)

Slide feet when setting screens

Screener must:

1. See ball

2. Read teammates man

3. Read his man

Screens:

1. Down

If chases, set hard down screen

If cheats over top, shuffle feet to set higher screen

If rides outside hip, try to get piece, then flash to ball (big defender needs to help)

If your defender helps out to wing, seal middle

2. Second stagger screen

*As long as the defender is in front of you, screen him

Screen/Roll

Set screen at top of key and roll (fed just below free throw line) – no dribbles

Help-side defender (coach with pad) sometimes steps into the play and sometimes bluffs and stays out

3 options:

1. Dunk

2. Pull-up (3-5 footer) – usually a bank shot

3. Square up, step through (either direction) Catch first, then look – not going anywhere on catch

Don’t peak at the defender – can catch the ball with head turned so have vision of defender

Dive extremely hard – intimidate the defense – should score or shoot free throws at minimum – usually a little guard – do not allow him to step away and steal the ball from you

If the defense is not there, the next step should be a big one

Turn and Face

½ pivot towards man (does not need to be quick) – keep the basketball protected – reading the defense – read position and body language – Ex. anxious defender=pump fake

If the defender is in perfect position, show something on a jab and then go

Elbow Catches

1. Inside pivot (square up), drive to rim

2. Inside pivot, 2 dribbles toward hoop, spin middle (keep ball tight to body), 5 footer

3. Inside pivot, jab, shot

*Coach with pad around the basket

Cannot miss shots in the paint close to the basket – just cannot happen

4 things must move on a jab:

1. Foot (towards the hoop, not SL)

2. Ball

3. Head

4. Shoulders

High Release on Jump Hook

1. Hold ball above head for a few seconds, shoot hook shot

Player positions feet square to the sideline – holds ball in dominant hand as high as possible (arm should be locked) – player stands straight up to start, and then bends knees to shoot – looking for good spin right off of the fingertips without twisting the arm (should stay straight in line like when shooting a shot) – straight, follow through – bend knees, not elbow

2. Back to hoop, catches from coach, turns to face SL, gathers and shoots

Do not be a in a rush – take same time as #1 – catch it in one motion, then hold above head

3. Same as #2, but add off arm up (nearly horizontal to the ground)

4. One foot back, catch the ball from opposite elbow and shoot

Cannot shoot until arm is all the way up towards the sky

Post Passing

1. Hit opposite wing

2. Hit opposite wing on move

3. Pass from high post to low post

Ball is entered into post – must catch and chin it strong, then pass to open coach on the weak- side – coach can move around – try to hit in chin

If lob pass is thrown over the top, aim for the bottom corner of the backboard and the ball should be on its way down

Squeeze Lay-ups

2 players/managers/coaches squeeze the ball a step off the block (hands on top and bottom)

Player must grab the ball, drop step, score (if miss finish), and then touch the rim

1. Regular drop step

2. Drop step, pump fake

3. Step middle (big step)

*Add coach with a pad

*Cannot let pad alter shot – finish through the pad like it isn’t there

Step hard to the middle – important as you gain momentum – stay on balance

Catch/Square/Score

Start under hoop, sprint to wing, square up (manager hits with pad):

1. 2 dribbles to rim

2. 2 dribbles, cross over, bank shot

3. 2 dribbles, cross over, spin back middle

4. 1 dribble pull-up

Big Workout:

Great drill for bigs: Coach stands on BL under hoop, throws ball to big standing just in front of hoop, and big must finish while coach swats at the ball – have player put ball on outside hip Big workout: coach stands on chair to be a defensive presence while big works on post moves Guard workout: use broom stick to hone floater

Notes from Workouts

Aziz: catches the ball in the middle of the lane and spins for lay-ups

Coach: You gotta aggressively use your leg towards the hoop on lay-ups- one foot

should finish well in front of the other (unlike shooting)

Warm-up for bigs: Mikan (3 x 10), quick shots (tap outs) about 5 feet- bank everything, 15 foot

shots on the move (quick rebound and outlets)

When catching the ball off the curl and shooting a one bounce pull-up: Don’t slow down until

you catch it, but slow down once you catch it to square, even though one foot never

touches the ground- “never put second foot down on one dribble pull-up, but still

square body- might have a shot, then see defender is behind.”

There is a major difference with coming off a screen with your hands up or not: must get two

hands up if you are looking for a shot, one for a pass

Quincy Pondexter used to come off screens with his hands shaking because he wanted

the ball so bad- and guys would get it to him

When you shoot the ball on the move, first you must sprint hard to get open, then you must

plant hard twice, once with your pivot foot and another to square up- gotta make sure

you get that second foot square all the way up to the basket- hips follow feet

When you take a jab step, jab at the guys nuts, don’t jab sideways

Working with BIG posts, keep it simple- one solid post move

Aziz: Simple footwork, two hard, long steps when receiving the ball

The farther away from the basket you are, the harder you have to step into your shot

On the move: plant inside foot

Stationary: whatever foot you are comfortable with

Attack hard with your dribble off a ball screen. If they cut you off, they cut you off. You can always back dribble out of it.

Straight line to the ball when curling for screens or picking or screening and moving back

towards ball

Pick-n-Fade: back pedal or sprint- whatever is most comfortable- big, long steps to spot

If you are hedging a ball screen on the sideline, the hedger has his numbers facing the SL, not

the BL

Workout with Aziz:

1. Mikan 3x10

2. 25 five foot shots (tap out by coach)

3. Post up in the middle of the key, drop step 5 times both directions

4. Just outside the block ready to catch the ball, coach passes from opposite elbow for the step in dunk- add coach distracting the pass- add coach fouling the player for and 1- add coach hitting player with pad- switch sides

5. Player starts at top of key (to simulate transition), coach has the ball at the wing- sprints toward the hoop and receives pass somewhere in the middle of the key- step, step, dunk-work on footwork

6. Same as above, coach is now in position under the hoop, so player must continue to go full speed, catch and turn to recognize

7. Combine 5 and 6. Sometimes the coach is in position, other times he is not- player must catch and look

8. Repeat steps 5, 6, and 7, only now the coach is higher up in the paint (about mid-key)

9. Post up on the block, coach picks a side to play

10. Mix it up on the block- coach is there or he is not- if he is there, high off glass- not, dunk

11. Ball Screens- same stuff

12. Pogo dunks- catch high, dunk high Post Workout #1

10 (in a row): Mikan Explode high, off one leg, high off glass, grab high out of net

10 (in a row): Reverse Mikan Jump off inside leg, keep it very high (above head), explode up to hoop, quick

10 (in a row): Reverse Mikan No Backboard Keep the ball high

Post Drop Step Middle- Jump Hook (Left Shoulder) Coach with bag playing behind One quick low drop step as soon as about to catch the ball, half turn, high jump hook Should use the glass from 5 feet and in, start low so you don’t have to dip the ball during move Put the heat on the defender with a quick, low, explosive move

Post Drop Step Baseline (Squared shoulder Jump Hook from Block) Coach with bag playing high side Start on block, feel resistance from high side, drop step, square feet to hoop, high jump hook, high release, high off glass Resistance given, but cannot make it all the way to hoop, so shoot high so it cannot be blocked

Post Drop Step Middle- Jump Shot (Right Shoulder) Coach with bag playing behind Same as above, shoot the ball high over the defender (no hook shot with weak hand) Do not fade, be aggressive at getting to a good spot in the middle, bank from 5 and in Even if defender is shading the high side, can still step over his leg

Post Drop Step Baseline (Jump Shot from Block) Coach with bag playing high side Same as above, can have players shoot jump shot or jump hook with weak hand from the block Shoot the ball high and high off the glass

Middle Post Combined Moves Combines the above moves, player defensive slides from lane line to lane line facing the hoop, turns when coach yells ball (coach throws ball from top of key), coach hits with pad Must extend hands out to receive the ball, NO dribbles, feel defense, feel man and use your feet, must follow shot with a 2 hand tip as no 1 hand tips are allowed, after miss put back in with 2 hands, after make must jump up and touch the rim

50: Stationary Shots 50: 15 footers (5 x 10)

Free Throws

Post Workout #2

Ball-Handling (2 Balls) See Guard Workout #1 (25 touches)

Spin Out Lay-ups Spin the ball out from the baseline: 1. 1 dribble lay-up from 3-point line (right hand only) 2. 1 dribble lay-up from middle of 3-point line and half court (right hand only) 3. 1 dribble lay-up from half court (right hand only) *Same procedure on left side

Drop Steps One player at a time starts in the mid-post outside of the key, two passers on the wings Players sprint across the lane calling for the ball with their hands up every time Aggressive drop step, put the ball back in if you miss, then outlet to the outside back to the wing Players repeat the repetition if they forget to call for the ball low, aggressively drop step, shoot as high as possible, etc. Players can repeat repetitions as they desire This is not a finesse drill! Dunk if you can! Drop step jump hooks: 3 x 4 Drop step jump shots: 2 x 4

Drop Steps with Defense Coach picks side with pad, no dribbles allowed, battle on balance (no pull the chairs) Turn away from the defense Find an angle and turn and explode with arms and legs Sets: 3 x 2 Switch starting sides (really no difference): 2 x 2

Duck-Ins Duck in, drop step baseline from one side, drop step middle from others, then switch Move the passers to the lane line extended outside the 3 point line, no defense 2 x 2

Duck-In Jump Shots Square up to shoot 1 x 2

50: Stationary Shots 50: 15 footers (5 x 10)

20: Top of Key Jumpers Come off down screen set in middle of lane from one of the blocks, use screen every time Shoot between free throw line and 3 point line up top Passer moves to wing 2 x 10

Post Workout #3

Mikans (3)

Jump Hooks Middle/Baseline (Both Sides)

Jump Shots Middle/Baseline (Both Sides)

1 on 1 (Coach with Pad) Coach plays to one side or the other, must feel the defense

1 on 2 (Coach with Pad + Defender) Coach picks side, defender starts under the basket and steps up and tries to block shot No dribbles, play it live- get rebound, go score *Combination of BOTH releasing the ball high and shooting it high off the glass Must use the half step turn (not full face) or defender will block the shot Drop step to the hoop, not the baseline Keep the ball on your outside hip, both arm up right away, but extend hands to catch the ball Shoot the ball high and over the defender every time

1 on 2 Pump Fakes (Coach with Pad +Defender) Pump fake only when necessary

Duck-Ins Stay low and keep position Even if defender puts weight into you, it should be even and you should never fall away

7 Spot Shooting 2 passers on the wings, 1 rebounder under the hoop Spot 1: From block, flash to opposite elbow for jump shot Spot 2: Sprint back to original starting block for lay-up Spot 3: Spring to opposite short corner for 15’ jump shot Spot 4: Sprint to opposite elbow for jump shot Spot 5: Sprint to opposite block for lay-up Spot 6: Sprint to opposite short corner for jump shot Spot 7: Sprint to half court and shoot pull up jump shot just inside 3 point line

Ball-Handling

Spin Out Lay-ups Post Workout #4

Pickup Basketball Coaches watch Games to 5 by ones 4 on 4

Post Workout #5

Jump Hooks or Shots Middle/Baseline (Both Sides) Quicker pace Players decide what shot to take Coach with pad

Duck-In Counters Players make strong drop step move to the BL, only to feel the defense and come back middle for a jump shot or jump hook Do not go on the other side for a layup, as the help defender will be there- shot in middle of key

1 on 1 Offense to defense, defense off- switch partners every now and again 3 Coaches at the top of key and on the wings pass the ball around and dump in the post when open No dribbles, defender slightly shade one side Kick back out if you can’t make a one step move

50: Stationary Shots 50: 15 footers (5 x 10)

7 Spot Shooting

Post Workout #6

Drop Step Middle Series 1. Jump hook 2. Step middle, drop step 3. Step middle, fake shot, step through 4. Step middle, fake drop step, jump hook (not a shimmy, a legitimate drop step) *Start further out on the wing and use two dribbles if necessary

When the defender is playing behind and not very physical Always try to get to the middle unless the defender makes you change your mind Shoot jump hook at the top and not on the way up Shoot jump hook in the middle of the key to try to practice from a little bit of distance On the drop step, it must be an aggresive move, squaring and attacking hoop- dunk if possible When looking middle, must have eyes on the defense- add a coach- cannot go if coach is in help side, but must wait for him to leave Dribble with a purpose to get somewhere 1st dribble might have to be short 2nd dribble is a clean up dribble to get you where you need to go Never be careless with the ball- mix it up- bring it through high, low, quick, etc. After you finish, jump up and touch the rim

Guard Workout #1 (260 total shots)

Ball-Handling (2 Balls) Rapid fire together at socks: 50 touches Rapid fire together at knees: 50 touches Rapid fire together at waist: 50 touches 10 second break Rapid fire alternating at socks: 50 touches Rapid fire alternating at knees: 50 touches Rapid fire alternating at waist: 50 touches 10 second break Cross-overs at socks: 30 seconds Cross-overs at knees: 30 seconds Cross-overs at waist: 30 seconds *Alternate cross every time

Spin Out Lay-ups Spin the ball out from the baseline (half speed there, full speed back): 1. 1 dribble lay-up from 3-point line (right hand only) 2. 1 dribble lay-up from middle of 3-point line and half court (right hand only) 3. 1 dribble lay-up from half court (right hand only) *Same procedure on left side

2 Minute Free Shoot

200: Stationary Shots 50: 15 footers (5 x 10 spots) 50: 3 pointers (5 x 10 spots) 50: 15 footers (5 x 10 spots) 50: 3 pointers (5 x 10 spots)

*Groups of 2-4 people, rotate rebounders, get to spot and go *Step in hard every time, NO wasted movements- the less motion the better, shoot keep foot planted the whole time with one step, attack the ball, follow through, use legs when tired, use legs for momentum on 3- catch and work is done- don’t coil and catch (may have to step in harder for momentum)

8 or more/10: great 7/10: the goal, good 6 or less: needs improvement

20: Penetration Kick Outs 2 coaches alternate driving middle and kick out to player who slides from corner to wing 20: 2 x 10 (alternate sides)

20: Post Kick Outs Player passes from post to wing and cuts through to the top Player at the top sprints over to the 3 point line on the wing and shoots on the kick out from C 20: 2 x 10 (alternate sides)

20: 2 Dribble Pull-ups Players start in the short corner, go up the sideline to halfway between 3 and HC, C passes ball from middle of court, must square up, then attack full speed using 2 dribbles, see the floor, shoot a jump shot in the paint (just inside elbow), must be able to shoot the ball off the dribble 2 x 10

Free Throws Interspersed throughout the workout

Guard Workout #2 (270 total shots)

Ball-Handling (2 Balls)

Spin Out Lay-ups

200: Stationary Shots 50: 15 footers (5 x 10 spots) 50: 3 pointers (5 x 10 spots) 50: 15 footers (5 x 10 spots) 50: 3 pointers (5 x 10 spots)

20: Penetration Kick Outs 2 coaches alternate driving middle and kick out to player who slides from corner to wing 20: 2 x 10 (alternate sides)

20: 2 Dribble Pull-ups 20: 4 x 5

10: Pull-up Jumpers from Top of Key Players start at half court and take two hard dribbles for a pull-up jumper just inside top of key 10: 2 x 5

Free Throws Interspersed throughout the workout

Guard Workout #3 (240 total shots)

2 Minute Free Shoot

100: Stationary Shots 50: 15 footers (5 x 10 spots) 50: 3 pointers (5 x 10 spots)

90: Shots on the Move 15: Wing to Baseline 15: Elbow to Elbow (Just Inside 3) 15: Wing to Baseline 15: 3 point Wing to Baseline 15: 3 point Elbow to Elbow 15: 3 point Wing to Baseline *Must make 9 at a spot to move on Circle a little to step into the shot

10: Sprint Shots 2 x 5 Players start on the sideline between HC and 3 point line and sprint to 3 point wing to receive pass from coach who is centered just in front of half court Step with inside foot, no dribble

10: 2 Dribble Pull-ups (Both Sides x 5) Seal off to catch the ball and then square up

10: 2 Dribble Pull-ups (Coach with Pad) Coach is added to hit players and knock players off balance especially when not low enough Players aim for the near elbow, may end up in middle of key, plant inside foot, outside hand up

10: 2 Dribble Pull-ups to the Sideline 2 dribbles sideline for a bank shot Square strong to 1) see court 2) get defender off of you Stay on balance, first dribble need to get somewhere! but don’t push out way out in front

10: 2 Dribble Pull-ups to the Sideline (Coach with Pad) Coach has heels on 3 point line

Ball-Handling (2 Balls)

Spin Out Lay-ups

Guard Workout #4

Pickup Basketball Coaches watch Games to 5 by ones 4 on 4

Guard Workout #5

5 Foot Bank Shots Must bank it in for it count- Coach pats the ball back quickly 10 makes (see how few of shot attempts it takes)

100: Stationary Shots 50: 15 footers (5 x 10 spots) 50: 3 pointers (5 x 10 spots)

10: 2 Dribble Pull-ups (Both Sides x 5) Seal off to catch the ball and then square up

10: Flares or fades out of “32” One player starts at top of key with ball, passes to wing and sprints to corner to receive shot Player receiving ball on wing must square up (like 2 dribble pull-ups) and then dish to corner who is either fading to the corner or sliding up the key Rotate spots (10 total shots)

25: Shots on the Move: 3’s from the Top of the Key Lane line extended to lane line extended 3 point shots 1 x 25

Ball-Handling Same as before, add dribbling back and forth to free throw line and half court low and slow

Spin Out Layups

Guard Workout #6 (300 Shots)

150: Stationary Shots 50: 15 footers (5 x 10 spots) 50: 3 pointers (5 x 10 spots) 50: 3 pointers (5 x 10 spots)

30: Sprint Shots 10: Sideline (between HC and 3 point line) to wing 3’s 10: Half court circle to top of key 3’s 10: Sideline (between HC and 3 point line) to wing 3’s *Always face inside so you can see the court

10: Baseline to Baseline 3’s

10: Shots around the Horn 5 spots around the horn and back (on the move)

75: Shots on the Move 25: Wing to Baseline 3’s 25: Lane Line to Lane Line 3’s 25: Wing to Baseline 3’s

25: Stationary Top of the Key 3’s

Wing Workout #1 (220 total shots)

Ball-Handling (2 Balls)

Spin Out Lay-ups

2 Minute Free Shoot

200: Stationary Shots 50: 15 footers (5 x 10 spots) 50: 3 pointers (5 x 10 spots) 50: 15 footers (5 x 10 spots) 50: 3 pointers (5 x 10 spots)

20: 2 Dribble Pull-ups 2 x 10

3 Games: 1 on 1 to 2 One player starts in corner (offense), one in middle of key (defense), coach passes from top Offense flashes to the wing and receives pass from coach, defender closes out when ball is in air Rotate from out to defense, defense to offense, offense to out Play until you finish, losers ball, must square up every time, can only use one half of court, 2 seconds to make move, if the defenders hand is down shoot the ball, can use step back if defender is quickly closing in from behind, block=automatic stop 3 spots: wing, top, wing

Free Throws Interspersed throughout the workout

Wing Workout #2 (195 total shots)

Ball-Handling (2 Balls)

Spin Out Lay-ups

2 Minute Free Shoot

150: Stationary Shots 50: 15 footers (5 x 10 spots) 50: 3 pointers (5 x 10 spots) 50: 15 footers (5 x 10 spots)

20: 2 Dribble Pull-ups 2 x 10 Inside foot must be planted first! Drive from the right sideline (with left hand) to the middle and the right foot should land 1st. Not the left and not both together.

3 Games: 1 on 1 to 3

25: 3’s from the Top of the Key Lane line extended to lane line extended 3 point shots 1 x 25

Free Throws Interspersed throughout the workout

Wing Workout #3 (240 total shots)

2 Minute Free Shoot

100: Stationary Shots 50: 15 footers (5 x 10 spots) 50: 3 pointers (5 x 10 spots)

10: 2 Dribble Pull-ups (Both Sides x 5)

10: 2 Dribble Pull-ups to the Sideline (Coach with Pad) Coach has heels on 3 point line

Ball-Handling (2 Balls)

Spin Out Lay-ups Wing Workout #4

Pickup Basketball Coaches watch Games to 5 by ones 4 on 4

Wing Workout #4 (170 Shots)

100: Stationary Shots 50: 15 footers (5 x 10 spots) 50: 3 pointers (5 x 10 spots)

10: Baseline to Baseline 3’s Sprint!

30: One Dribble Pull-ups 10: Wing to elbow, wing to flanker shot (alternate) 10: Top of key to elbow (alternate) 10: Wing to elbow, wing to flanker shot (alternate) Shot fake, one dribble pull-ups at the elbow or for the 15’ bank shot Alternate directions each shot Don’t be too mechanical!

Correcting a Shot (Lorenzo Romar working with Darnell Gant)

Day 1

5 feet in front of hoop:

1. One hand shot (one hand behind back), five feet from hoop, one dribble

2. One hand shot, off hand next to ball but not touching it

3. Two hand shot, no hurry using concentration and focus

Free throw line:

4. Two hand shot, two feet planted, no step

5. Two hand shot, step in hard, no jump

6. Two hand shot, step in hard, jump (hold follow through)

Elbow to elbow:

7. Back and forth

Day 2

Warm-up:

Shoot a few shots to analyze form

3 pointers:

1. Shoot 5 3’s just to see

Top of key:

2. Pump fake, one dribble, pull-up jumper

Points of emphasis: eyes on the floor after pump fake (not the rim) as you do not want your opponent to think you are shooting, 1st dribble must be way out in front, get deep, can use the 2- step jump stop, must keep head up (you do not know move and neither does your opponent)

Purpose: Have the shooter focus on other things to see if he is able to keep shooting form

3. Two dribbles (can go 1 dribble) for a lay-up from 1) top of key 2) halfway 3) half court

Now, dribble with that same intensity on the pull-up jumpers

4. Pump fake, one dribble, pull-up jumper (back to #2)

Working with post players who want to do dribbling drills but will never handle the ball…

Instead of stationary or on the move ball-handling drills, work on one to two bounce stuff focusing on getting somewhere with the dribbles or possibly work on grabbing defensive rebounds and taking one or two hard dribbles before passing to an outlet man and then working on the other end.

Coach Romar’s Ball-Handling Workout with Desmond Simmons (January 25, 2011)

1. Bend at waist, low quick dribbles as low to ground as possible (1 ball) 2. Dribble two balls, coach says “switch,” cross the two balls over (2) 3. Dribble two balls, coach says “cross over,” cross one over and dribble other thru legs (2) 4. Dribble behind back as hard as possible (1) 5. Repeat #3 6. Walk the length of the court and back twice, dribbling in between legs while walking (1) 7. Walk the length of the court and back twice, dribbling in between legs back to front (1) 8. Pass ball with 2 hands from front to back (legs spread) and catch 10 times (1)

Drop Step (defender gives you path to basketball – seal)

Step Middle (for stronger, wider body – not quicker): 1. Jump hook 2. Up and under 3. Feel middle (one dribble), drop step BL 4. Feel middle, fake BL, jump hook middle (no ball fake) 5. Farther out (2 dribbles)

Turn and Face (use freeze move) 1. Shot 2. Shot fake, shot 3. Shot fake, step through (1 dribble) 4. ½ turn, shot fake (see rim), drop step BL (1 dribble) back to defense both directions

Why freeze? Get defense to react.

Inside Pivot (you are quicker, he is bigger, you don’t know where he is) 1. Jab, go BL 2. Jab, shoot 3. Jab, shot fake, crossover (1 dribble), SHOT 4. Jab, crossover 5. Jab, crossover dribble spin back BL

How do you know to shoot or crossover and go? Retreat on jab step=shot, lateral slide=other way

When you open up, must have between shoulder and ear and then to shoestring/knee

Turn and Run (defender leaning on you, can go right away if you feel push) 1. BL 2. Middle 3. Up/under (can leave out) 4. To opposite elbow (big step! 1 dribble)

Take your time – set him up (look middle) First step must get to paint

Elbow Touches

1. Shot 2. Square, crossover (no shot fake) 3. Square, other way 4. Defender overplays (top of key) cannot draw charge – one, two step 5. Same as 4, one dribble right, spin back left

At post camp, give campers opportunities to go up against the players