Take 2 minutes every workout to warm-up with a jump stop/cross feet drill.

We are focusing on catching with quick jump stops and always crossing our feet on take-offs to prevent traveling violations.  For example, after catching in a jump stop, go left by stepping with your right foot over your left.  On the next jump stop, go right by stepping with your left foot.  By using a cross step instead of an open step, it becomes more difficult to unintentionally travel.  Focus on the little things!

BALL HANDLING – 10 to 15 minutes GOING hard before every workout.

- Stationary One and Two ball drills

- Baseline to baseline – Make sure to incorporate lots of exchanges concentrating on combination moves.  This is your opportunity to be creative while moving at FULL SPEED!  After reaching the opposite end of the court, throw the ball off the backboard, grab the rebound, and continue your moves toward the other end finishing with a score.

- Drives to basket - Toss ball to yourself and catch in a SHORT/QUICK jump stop.  Perform the cross step mentioned above and after one or two dribbles make an exchange to get all the way to the basket. Go hard enough that you make yourself uncomfortable to the point where you mess up.

- Blind-Man Drill – On half of the court perform exchange/explode dribbling drill with your eyes closed.

- Create your own ball handling routine!  It is okay to do the same thing over and over.  Do it until you can perfect it and then move on.  Repetition is a good thing!

FREE THROWS – At least 150-200 a week.

- With a Partner - Repetition free throws.  Set your feet, bend your knees, hands up ready to catch the ball, catch the pass from your partner, put the ball in your shooting pocket, lift and shoot.  RIGHT AWAY, bend back down and get ready for the next one.  Shoot at least 25 in a row but 50 preferably.  Do not dribble but do not rush.

- By Yourself - Shoot these free throws like you would in a game with your routine. Shoot 2 or 3 in between every ball handling, passing, quickness, and shooting drills that you do.  AGAIN, create a routine!

QUICKNESS – Every time you do a shooting workout, add in quickness components.

- Jump rope: change every 30 seconds.

2 feet as fast as you can with the rope moving forward.
2 feet as fast as you can with the rope moving backward.
Twisting feet – instead of keeping your feet in a stable position, rotate your lower body with every jump.
Two feet – 1 double jump – Perform 5 standard jumps, then on the 6th increase your hand speed so that the rope goes under your feet twice before they land.  Repeat.
Jog through – jog in place while the rope moves under your feet.
Go through this workout two times in a row = 5 minutes

- Line Jumps: Use the outside lines of the court – try to make these jumps as quick as possible so as to get as many touches as possible from one end to the other.
Sideline – down the first sideline jump only on your left foot
Baseline – across the baseline perform two-foot jumps
Sideline – down the opposite sideline jump only on your right foot
Baseline – again across the final baseline perform two-foot jumps

- Wall Jumps
1 minute – count your jumps and try to increase. Focus on bouncing back up AS SOON as you hit the floor, and getting as high as you can.

- With a Partner - “Sprint and Backpedal” - Begin in a sprint.  When your partner yells to change, switch to a backpedal as quickly as you can.  Continue on for 1 minute then switch.

- Squat Jumps (1 min)

- Body Squats (1 min)

- Squat Walks (30sec each lead leg)

SHOOTING – At least 1000 per week. (Including FT’s)

- On the Gun (the gun is a shooting machine that passes the ball back out to you)

Repetition shots - Same shot.  Same spot. 100 in a row. Count and record makes.

With a partner - Have the gun passing out to your partner at the top of the key or wing.  Your partner passes or skips you the ball on the wing to shoot.  WE NEED TO PRACTICE SHOTS OFF THE SWING AND SKIP AS MUCH AS ON A PASS OUT FROM THE POST.

Sprint shots - slow the gun down and keep it in a stationary spot. Catch and shoot, sprint to the sideline and back or to ½ court and back, catch and shoot, repeat. 15-20 in a row and as HARD as you can.  Focus on getting your feet set and shooting when you’re tired. This could also be done with a partner.

MAKE UP SOMETHING UP ON YOUR OWN! BE CREATIVE. SHOOT SHOTS THAT ARE GAMELIKE, WITH GAMELIKE CUTS AND GAME SPEED.  For example: shoot, take 2 steps away, cut back, catch and shoot.  Repeat.

- With a Partner

Back Up Shots - (20 in a row)
Pick a spot.  Between every shot, backpedal a few feet, wait until your partner rebounds your ball and then flash back to your shooting spot to catch and shoot.

2 Shooters
First person cuts, catches a pass from second player, shoots, and then gets her own rebound to pass to the second person.  While the first person is getting her rebound, the second person moves to the perimeter to cut, catch the pass from the first person, shoot, and get her own rebound which she passes to the first person after her cut.  Repeat.  As a pair, try to get up 14 shots in a minute.

Elliot Drill
Your partner calls out “shot, drive, or post pass” when she passes it to you.  You either shoot, drive to jump shot, or pass to post and cut for open shot.  Partner should not call out command until the ball leaves her hand.  This forces you to react in a more game like manner.

- Jump Shots

Repetition – Catch, one dribble, and shoot. Catch, one dribble, and shoot.  Do this 20 times in a row or more and try to get into a rhythm.

Mixing It Up - After you shoot a ton of repetition jump shots, get creative and start to make yourself uncomfortable.  Take a different # of dribbles each time.  Use exchanges, EVEN if it is something you might not do in a game.  The point is to take your jump shots when you are not used to it and when you are not in a rhythm.  This is the only way to improve your versatility.

Using a Chair - Put a chair one step inside the arc.  Cut, catch on a jump stop, cross step making contact with the chair, take one or two dribbles, pull up, and shoot.

- Drives to the Basket

Use the previously described “mixing it up” & “using a chair” but instead of finishing with a jump shot, drive all the way to the rim.  Be sure to land in a jump stop with both feet and use shot fakes and the step through to simulate moves needed in a game.  Take your time around the rim, but once you get comfortable begin to get creative.  Do this hard for 20 drives in a row.  Remember to stay low, turn the corner, and use the cross step.