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March 26 Workout Plan

Today, March 26 we will be giving you a shooting workout!

This workout is called the 200 series and it is a quick way to get up lots of shots (200 total) in a short amount of time (30-45min). A rebounder/passer is recommended so that you can work on catching the ball while stepping in to your shot with the proper footwork. If you do not have a rebounder, spin the ball to yourself and 1-2 step in to every shot. This will allow you to simulate receiving a pass and shooting a game like shot.

Remember:
1. Be down in a stance before receiving the ball (shot ready)
2. Use the proper footwork on EVERY shot!
3. There should be NO WASTED REPS!
4. Hold your follow through on every jump shot until you see it go through the hoop.
5. It is not the quantity of time you spend working on your game, but the quality time you spend in the gym/at home getting meaningful work done

Use this time to develop great habits- practice makes perfect!

Skill Development

Shooting Warm-up:
 

 

200 Series Shooting Workout:

Start- 30 Shots Total - 3 Spots
15 Shots - Left Elbow
15 Shots - Middle of the Free Throw Line
15 Shots- Right Elbow

25 Shots - Alternating Elbows 

Midrange - 70 Shots Total - 7 Spots

10 Shots- Left Baseline
10 Shots- Left Wing
10 Shots- Left Elbow
!0 Shots- Middle of the Free Throw Line
10 Shots- Right Elbow
10 Shots- Right Wing
10 Shots- Right Baseline

25 Shots- Alternating Elbows

Three Pointers- 25 Shots - 7 Spots

5 Shots- Left Baseline
5 Shots- Left Wing 
5 Shots- Left Elbow
5 Shots- Top of the Key
5 Shots- Right Elbow
5 Shots- Right Wing 
5 Shots- Right Baseline

25 Shots- Alternating Elbows


Please Note:

Some of you may be shooting somewhere that is not labeled. This should not be used as an excuse to skip out on the workout. 

Using the pictures we have provided, try to label the court, driveway, park, or street you are using to the best of your ability. If you do not have enough room, modify a few spots to shoot from a new area. Be creative! Have an imagination!

Strength & Conditioning

These are high-intensity exercises with short rest periods to maximize calorie burn and cardiorespiratory fitness in half the time of low-intensity steady state cardio. In other words, these will get you fit fast.
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Warm-up:
Stretch

Defensive Slides- 1 Minute
Sprint - 30 Seconds
Defensive Slides- 1 Minute       
Sprint - 30 Seconds

Rest- 1 Minute     

High Knees - 1 Minute 
Burpees - 30 seconds
High Knees - 1 Minute 
Burpees - 30 seconds    

Rest- 1 Minute

Defensive Slides- 1 Minute
Sprint - 30 Seconds
Defensive Slides- 1 Minute       
Sprint - 30 Seconds

Rest- 1 Minute     

High Knees - 1 Minute 
Burpees - 30 seconds 
High Knees - 1 Minute 
Burpees - 30 seconds    

Rest- 1 Minute   

50 Sit-ups
25 Push-ups
15 Squat Jumps

Repeat X 2

Basketball IQ

Topic: Moving Without the Ball

Instructional Video:



Highlight Video:

1-2 Step Video Tutorial:


Shooting Spots:




S&C Info

Tips:

  • Do not skip warm-ups - get that heart pumping & stretch as needed
  • Work hard & perform as many reps as possible during each 30 seconds
  • Perform each movement/exercise correctly - see videos below
  • Remember to always breathe
  • Stay hydrated
  • Have some fun with it
  • Stretch as needed after
  • Replenish your body with proper nutrients & water after
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Instructional Videos:

Burpee

High Knees

Pushup

Sit-up

Squat Jump

IQ Test

Questions:


1. What do you feel is the best way to get open when you don’t have the ball?


2. Why is it important to not just stand around when you don’t have the ball?


Extra Work / Extra Fun