" PLEASE MAKE SURE YOU WARM UP PROPERLY AND HAVE A NOTEBOOK TO DOCUMENT YOUR WORKOUT! "
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Basketball Warm-up
20 layups (on each side)
20 mike-en (on each side)
30 pound dribbles on both sides
30 crossovers
30 behind the back
30 sequence pound dribble between the legs
5 spot shooting
20 layups (on each side)
20 mike-en (on each side)
30 pound dribbles on both sides
30 crossovers
30 behind the back
30 sequence pound dribble between the legs
5 spot shooting
Workout
Cardio (Pick One)
Mile Run, Bike Ride (45 minutes), Walk (1 hr)
Agility/Footwork - Jump Rope (Pick One)
30 minutes Boxer Skip or 10 Minute Jump-Rope Workout
10 Minute Jump-Rope Workout: https://www.youtube.com/watch?v=1BZM2Vre5oc
Boxer Skip: https://youtu.be/fLiozP7GVeA
Complete List Below
2 x 15 push-ups
50 crunches
50 sit-ups
2 x 20 leg lifts
2 x 30 sec planks
2 x 20 scissors kicks
2 x 30 mountain climbers
2 x 15 squats
6 inch leg holds for 2 x 30
Cardio (Pick One)
Mile Run, Bike Ride (45 minutes), Walk (1 hr)
Agility/Footwork - Jump Rope (Pick One)
30 minutes Boxer Skip or 10 Minute Jump-Rope Workout
10 Minute Jump-Rope Workout: https://www.youtube.com/watch?v=1BZM2Vre5oc
Boxer Skip: https://youtu.be/fLiozP7GVeA
Complete List Below
2 x 15 push-ups
50 crunches
50 sit-ups
2 x 20 leg lifts
2 x 30 sec planks
2 x 20 scissors kicks
2 x 30 mountain climbers
2 x 15 squats
6 inch leg holds for 2 x 30
Action Drills
(Start slow and learn the drill than gradually speed up the pace)
Need help with a drill email Bre or Kenzie:
Breanna Jefferson:bsjefferson@icould.com
Mikenzie Jones: mikenziej3525@aurorak12.org
Drill 1- Defensive slides for 1 min
Drill 2 - 1 minute x 3 - ipv-03DD3C30-7893-4946-BCDA-4FA59F336FA3.MP4
Drill 3 - 1 minute x 5 - ips-F153D55B-3CD7-4AE8-837A-E54D8EC6EF12.MP4
Drill 4 - 10 x On Right Side And 10 x On Left Side -
https://drive.google.com/open?id=16PERKR33iEnG1JbsNtYhYRRusZ4A4r51
Drill 5 - 10 x On Right Side And 10 x On Left Side -
https://drive.google.com/open?id=1FomJzxuhbY50R0kL8RrU4SwaIxSxIzPP
Drill 6 - 15 x 3- https://drive.google.com/open?id=1SIJ4KP24vKyfMLOkyUu18Kq1km1bRIbE
Drill 7 - 1 minute x 3 - https://drive.google.com/open?id=1SgZaYIm0uCxlrB-BZtUAzC2LkAc7LAR4
Drill 8 - 10 X 3 - https://drive.google.com/open?id=1So9vweaP2WKx7AUy_WE1Jm00Dd9J8H2F
Drill 9 - Repeat 2x or instead of doing 12 between the legs and 12 behind the bad you can combine
both sets and do 24 between the legs and 24 behind the back -
https://drive.google.com/open?id=1xacG5J03MRlvjRLi7Eb3_39efaTfb8Rq
PLEASE MAKE SURE YOU STRETCH AFTER YOUR WORKOUT.
(Start slow and learn the drill than gradually speed up the pace)
Need help with a drill email Bre or Kenzie:
Breanna Jefferson:bsjefferson@icould.com
Mikenzie Jones: mikenziej3525@aurorak12.org
Drill 1- Defensive slides for 1 min
Drill 2 - 1 minute x 3 - ipv-03DD3C30-7893-4946-BCDA-4FA59F336FA3.MP4
Drill 3 - 1 minute x 5 - ips-F153D55B-3CD7-4AE8-837A-E54D8EC6EF12.MP4
Drill 4 - 10 x On Right Side And 10 x On Left Side -
https://drive.google.com/open?id=16PERKR33iEnG1JbsNtYhYRRusZ4A4r51
Drill 5 - 10 x On Right Side And 10 x On Left Side -
https://drive.google.com/open?id=1FomJzxuhbY50R0kL8RrU4SwaIxSxIzPP
Drill 6 - 15 x 3- https://drive.google.com/open?id=1SIJ4KP24vKyfMLOkyUu18Kq1km1bRIbE
Drill 7 - 1 minute x 3 - https://drive.google.com/open?id=1SgZaYIm0uCxlrB-BZtUAzC2LkAc7LAR4
Drill 8 - 10 X 3 - https://drive.google.com/open?id=1So9vweaP2WKx7AUy_WE1Jm00Dd9J8H2F
Drill 9 - Repeat 2x or instead of doing 12 between the legs and 12 behind the bad you can combine
both sets and do 24 between the legs and 24 behind the back -
https://drive.google.com/open?id=1xacG5J03MRlvjRLi7Eb3_39efaTfb8Rq
PLEASE MAKE SURE YOU STRETCH AFTER YOUR WORKOUT.
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DRILL 2
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DRILL 3
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DRILL 4
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DRILL 5
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DRILL 6
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DRILL 7
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DRILL 8
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DRILL 9
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extra work section - please complete top before jumping into this section
AGILITY/FOOTWORK
CONE DRILLS (You can use anything for cones)
Lateral COD - 3 sets of 5
Modified T-Drill - 3 sets of 5
6 Cone Box Drill - 3 sets of 5
Defensive Strafing – 3 sets of 5
Star Drill – 3 sets of 5
Link to all the cone drills listed https://www.youtube.com/watch?v=F-CUnbEIKzI
GAMES
FIFTY
Make 50 points without stopping no re-bounder
Rules
You must alternate shots between 3pt and 2pt
Must move around the court
Must yell Bucket or Splash on every shot
HUNDO
Shot 100 free throws
10 sets of 10 shots
Write down in your journal the results from each set
ANAEROBIC THRESHOLD
6 - 50yard sprints – 30 seconds recovery time between each sprint
PLEASE MAKE SURE YOU STRETCH AFTER YOUR WORKOUT.
