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WBBL- Knoxville, TN - Youth Basketball for Boys and Girls.

20 Second Volcano Ball Handling Challenge

20 Second Volcano Ball Handling Challenge

Complete each exercise in 20 seconds or less.

Remember:

- Keep your eyes/head up

- Find a rhythm 

- Go as quick as you can - mistakes mean you’re pushing yourself!

- Get as many dribbles in as you can
 

#1. Scissor Dribble 

- 20 total (10 each leg)
 

#2. Cone Dribble 

- Left & right hand in 20 seconds

- 12 total each hand
 

#4. Between - Cross Over 

- 10 each direction
 

#6. In & Out Dribble

- 12 each hand

Post your challenge!

Did you complete the Volcano 20 Second Challenge? Show us!
 
1. Post videos to your social media pages and use the hashtag #VOLCANO20SECONDCHALLENGE & #TNVOLCANOESAAU 
 
2. Post videos directly to our Facebook page

Basketball IQ

Topic: 1-3-1 Defense

Instructional Video:



Highlight Video:

Conditioning

Warm-up
1 minute jumping jacks
15 push-ups
1 minute mountain climbers 
15 Burpees
REPEAT X 2

High Skips- 45 seconds
Rest- 15 seconds
Lateral Skater Jumps- 45 seconds
Rest - 15 Seconds
Quick Feet + Jab Step - 45 seconds
Rest - 15 seconds 
REPEAT X 3

Suitcase Crunch - 20 seconds
Rest- 10 seconds
Reverse Crunch - 20 seconds
Rest - 10 seconds
Side plank - 20 seconds (switch sides second time around)
Rest - 10 seconds
REPEAT X 2

Tips

  • Work hard
  • Perform each movement/exercise correctly
  • Remember to always breathe
  • Stay hydrated
  • Stretch as needed after
  • Replenish your body with proper nutrients & water afterwards

IQ Test

Questions:

Question 1: What is the top persons job in the 1-3-1?
 
Question 2: On your team what what position would you have in the 1-3-1 and what is your role in that position?