Guard / Post Workout

Guard workout:

• 2 ball dribbling full court- dribble together, alternate, crossover, behind back, between legs- change of speed is important. GO GAME LIKE to get better!
• Pull back crossover at the circles – go with one ball first, then with two balls
• If you have a partner, go 2 balls full court vs. 1 Try to get to other baseline w/o turning the ball over.
• Warm up with form shooting- make 3 swishes from front of basket and both sides and then CHART the 1st 100 shots- start in close/work to 3 point-keep track of makes (pass the ball to yourself and go GAME LIKE!)
• Shooting – elbow to elbow shooting – make 8 shots- pass to self or receive from partner if you have one
• 30 point shooting – shoot the 3 first, then the pull-up jumper, then the lay-up at 5 spots /remember to go game speed /sell the shot fakes and attack the basket – get down in one dribble – finish strong/ make put backs w/power move
• Make 5 threes from 5 spots
• Make no less than 8 out of 10 free throws (if you don’t make it run a suicide)


Post workout:

• 2 ball dribbling – same as guards
• Wall slams- jump up against the wall with the ball over your head and slam the ball 25 times forward and backward as hard as you can- strengthen your hands
• Mikan- in front of basket – make 20 – shoot high and soft- use LEFT hand!
• Mikan – reverse – make 20– eye on target
• Power Mikan – get low and power it up – make 25 – try to make them swishes
• Form shooting- make 3 swishes clean – in front and on both sides CHART the 1st 100 shots- start in close/work to 3 point if you can-keep track of makes (pass the ball to yourself and go GAME LIKE!)
• Pass to self with back to basket and make 10 drop steps, 10 up and unders, 10 turn around jumpers, and 10 baby hooks or drop step middles on each side- go game like and put in a shot fake. After each 10 on either side- shoot a 1-1 free throw
• Make no less than 8 out of 10 free throws (if you don’t make it run a suicide)

Remember girls that you play like you practice so GO HARD at what you are doing. After your workouts try to play pickup games and PLAY HARD- don’t waste your time going less than 100%!

I will collect 4 of your shot charts of the 1st 100 shots
so make sure you’re keeping track.

Winners must have two things, definite goals and a burning desire to achieve them.