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March 30 Workout Plan



In honor of our 8th grade girls Volcanoes Coach, Nicky Anosike, the next 3 days we will be focused on post play! The skill and a development drills, as well as the strength and conditioning drills are designed to help you become stronger/quicker when playing down low. ALL players need to learn how to play/score in the post regardless of your size or normal positioning.

Important Post Player Tips:

- Positioning is VERY important: straddle the first marker above the block on the lane

- One common thing that all great post players have is great FOOTWORK 

- Locating your defense BEFORE you receive the ball is critical to effective post play

- Post players must be mentally tougher than the other positions on the court


Work hard, take these drills seriously, and g
ood luck!

Skill Development

Post Workout:
 

 

In all of these drills REBOUNDthrow the ball off the backboard and catch high

#1. Back Down Dribble with Spin (example: 38 seconds into the video)
         - Full court down and back 3 times

#2. Rebound - Keep the Ball High - Quick Put Back Score (example: 1:42 into the video)
         - 20 makes or 1 minute continuous shooting

#3. Rebound - 1 Dribble to Opposite Side of the Basket - & Score (example: 2:18 into the video)
         - 15 makes each side

#4. Rebound- Keep the Ball High- Hook Shot (example: 3:26 into the video)
         - 15 makes each side

#5. Rebound- Dribble + Cross Step- Spin & Score on Opposite Side of the Basket (example: 4:00 into the video)
         - 15 makes each side

#6. Rebound- Dribble + Cross Step- Jump Stop- Step Thru & Score on Opposite Side of the Basket (example: 4:30 into the video)
         - 15 makes each side

#7. Catch Pass- Turn & Shoot (example: 5:38 into the video)
         - 20 shots turning baseline on both sides of the basket
         - 20 shots turning middle on both sides of the basket

Strength & Conditioning

Warm-up: Stretch

#1. Post Footwork Drills:

 

#2. Mikan Series Drills: 

 

** 20 makes as fast as you can for each drill **

- Regular Mikan (example 16 seconds into the video)

- 30 second rest

- Reverse Mikan (example 1:03 into the video)

- 30 second rest

- Same Hand Reverse Finish- (example 2:00 into the video)

- 30 second rest

- Running Hooks (example 3:48 into the video)

- 1 Minute Rest & Water


#3. Core Strengthening Series:

Planks - 1 minute (example 44 seconds into video)
Bicycle Crunches - 30 seconds (example 1:54 into the video) 
Leg Raises - 1 minute (example 2:49 into the video)

 

Basketball IQ

Topic: Pack Line Defense

Instructional Video:



Highlight Video:

IQ Test

Questions:

1. Is it ok to be physical when playing man to man defense without intentionally
fouling?

2. Why is it important for you know where the ball and your man are at all times?

Extra Work / Extra Fun