PARK BOYS BASKETBALL--Skill Improvement Drills

Transcription

1 PARK BOYS BASKETBALL--Skill Imprvement Drills **All wrkuts must be game shts, game spts, and game speed RULES TO SKILL IMPROVEMENT DRILLS In rder t imprve as a basketball player all drills in this wrkut need t be shts yu will sht in a game, want t sht in a game and at game speed. Push yurself in these wrkuts and yu will be successful in games present and future Game shts, game spts, game speed If these drills are dne crrectly yur ftwrk, dribbling, passing, and shting will drastically imprve If yu are tired during wrkuts Sht free thrws Frm sht Take a break These are yu individual wrkuts All wrkut are designed t be flexible t each player Adapt the drill t what wrks fr yu Any time yu catch the ball and it is nt a catch and sht sht fake r pass fake D nt limit yurself t ne psitin (perimeter r pst) Versatile players are the mst valuable Wlfpack players can play inside, utside, and dribble the ball anywhere WARM UP DRILLS Frm shting Start with ne hand high 3 secnd fllw thrugh Finish n tes, arc as high as the tp f the backbard Tw hand-freeze guide hand Start at 2 feet, slwly mve ut t 15 feet Try t Swish everything Make 5 in a rw frm side and frnt starting at 2 feet and wrking ut t 15 ft. Hw many in a rw? Hw many swishes in a rw? Duble A Shting Start n the ne side f the basket 4 feet away frm rim Sht the ball trying t swish everything Get yur rebund and spin the ball t yurself, hp ff inside ft and catch ready t sht Repeat alternating sides cncentrating n having tes and shulders facing the rim and catching ready t sht. This can start slw but players must catch ready t sht. As yu cntinue, pick up speed, nt cmprmising techniques Mve further ut as yu g Sht 5 frm each side and gradually mve ut t elbw shting Hw many can yu make in a rw? Hw many swishes can yu make? Hw many can yu make ut f 10 frm each spt? Free thrws After any shting drill get t the free thrw line Hw many can yu make in a rw? INDIVIDUAL PERIMETER WORKOUT Wlf pack shting rutine Left wing, Right wing, and Sweet spt (see attachment) What is yur recrd ut f 30? Bust ut lay ups Start n the wing/sweet spt Back t basket, reverse turn n PPV One dribble lay up After made basket, bust ut hard with yur nn-dminant hand, quick stp, reverse turn n PPV Repeat Hw many in a rw? Hw many in 30 secnds? Hw many can yu make ut f 10?

2 PARK BOYS BASKETBALL--Skill Imprvement Drills **All wrkuts must be game shts, game spts, and game speed Bust ut jumpers Start n the wing/sweet spt Back t basket, reverse turn n PPV Spin the ball t yurself, catch and sht, if miss pwer lay up After made basket, bust ut hard with yur nn-dminant hand, half way there spin the ball t yurself, hp ff inside ft and catch and sht Repeat Hw many in a rw? Hw many in 30 secnds? Hw many can yu make ut f 10? Bust ut pull up jumpers Start n the wing/sweet spt Back t basket, reverse turn n PPV One dribble pull up sht After made basket r rebund pwer lay-up put back, bust ut hard with yur nn-dminant hand, quick stp, reverse turn n PPV Repeat Hw many in a rw? Hw many in 30 secnds? Hw many can yu make ut f 10? GROUP/PARTNER PERIMETER WORKOUT Partner shting Start with a clse ut r 1 rebunder and 1 shter Sht until yu miss, g every ther sht Finish every miss with a pwer lay-up Shter shuld cnstantly mve, catch ready t sht Hw many ut f 10? Hw many in 3 minutes? Hw many in a rw? 3 guys 2 balls shting 1 shter, 1 passer, 1 rebunder Game shts, game speed, game spts Sht until yu miss, ne and rtate, 5 at a time Passer hit shter in shting pcket every time Rebunder read misses and rebund befre it hits the grund r put back the misses befre yu pass Hw many in a rw? Hw many ut f 10? Hw many in ne minute? Catch and face shting Tw peple start n the vlleyball line First guy in line jg int the paint and pp ut t the wing 2 nd guy pass the ball t the wing 1 st guy hp ff f inside ft and catch ready t sht, get rebund r pwer lay up the miss, bust ut with nndminant hand t the vlleyball line Change rles, repeat Can als d pwer lay ups, and pull up jumpers, can catch best/wrst case scenari Hw many in a rw can yu make tgether/individual? Hw many ut f 10? Hw many in 3 minutes? Sideline shting Start with the ball n the track Sht and run and tuch the sideline Cme back and catch and sht Use pull up jumpers as well Make 7 befre yu miss 7 Hw many in a rw? Hw many can yu make in 1 minute? Hw many can yu make ut f 10? Shape up shting Minimum f 2 players The passer has the ball ther guy pretends t set a big, wide, legal screen Then slips, pps, fades, flashes r rlls t get sht

3 PARK BOYS BASKETBALL--Skill Imprvement Drills **All wrkuts must be game shts, game spts, and What game is yur speed recrd ut f 30? INDIVIDUAL POST WORKOUT Oval drill Starting n the intermediate pst pretend yu are putting yu tp ft ver yur defenders tp ft, yelling tp r dwn t tell the passer where yu want the ball Maintain a medium center f gravity, bth hands up, see the back f yur hands Mikans/Reverse Mikans Alternate sides f basket Keep the ball abve the chin and grab rebund ut f basket Try t make every basket clean Hw many can yu make in 30 secnds? Mikan sequence Fr each type f mve yu must make (clean) 5 shts The ball shuld nt cme dwn belw yur chin Mikans, Reverse Mikans, Pwer lay-ups, Pwer lay-ups with a sht fake Hw lng des it take yu t finish? Pst up, g t mves, and secndary mves On each blck, wrk yur val drills medium center f gravity, bth hands up, see the back f yur hands Bth blcks, spin the ball t yurself and wrk n: Drp step middle and base n dribble Drp step middle and base ne pwer dribble Drp step middle jump hk Up and under n bth sides Reverse turn (face up) jump sht Reverse turn (face up) sht fake pwer lay up Frm the elbw step dribble hp Wlfpack shting rutine Pst and Sweet spt (See attachment) GROUP/PARTNER POST WORKOUT Oval drill Same as individual Oval drill Have a partner pass yu the ball G meet the ball and chin it Make g t and secndary pst mves 1st dwn shting Start with 2 man break drill Pst player run the curt in 4 secnds Perimeter will enter the ball t pst player and pst will make g t r secndary pst mves Hw many times can yu run the curt in 4 secnds in a rw and finish? Hw many in 30 secnds? I and Out cut shting Have a partner drive baseline r middle Wrk n yur I and Out cuts catch and sht and sht fake pwer lay up/reverse Trail shting Start with 2 man break drill Pst player nw is 2 nd trail (sweet spt) Catch at sweet spt wrk g mves, catch and sht, pull up jumpers Half curt shting Start with the ball n the sweet spt Sht and run and tuch the half curt line Cme back and catch and sht Use pull up jumpers as well Make 7 befre yu miss 7 Hw many in a rw? Hw many can yu make in 1 minute? Hw many can yu make ut f 10? OTHER WORKOUT OPTIONS 1 minute gun shting 3 balls ne guy Hw many can yu make in ne minute? Statinary, mving, pull up jumpers Key t this catch ready t sht and sprint t next spt after hlding fllw thrugh

4 PARK BOYS BASKETBALL Tw Ball Dribbling Drill Rhythm Balls shuld hit the grund at the same time High Rhythm--ball cmes up t shulders Lw Rhythm ball is as lw as yu can Nn-Rhythm Balls will alternate hitting the grund High Nn-Rhythm--ball cmes up t shulders Lw Nn-Rhythm ball is as lw as yu can High/Lw One ball is at shulder, ne is lw as yu can Taps Rll yur wrists t make the ball cme in tgether and almst tap Rll yur wrists ut t make the ball g in ppsite directin D lng taps and quick taps Wave Rll yur wrists t make the balls g in the same directin frm right t left D lng waves and quick waves Rhythm Swim Balls are n yu sides Bth hands are wrking the ball frm frward t back in the same directin D lng swim and quick swim Nn-Rhythm Swim Balls are n yu sides Hand are wrking the ball frm frward t back in ppsite directins. D lng nn-rhythm swim and quick nn-rhythm swim X s X the balls in frnt f yu D high X s and lw X s Wraps Experiment with any f the dribble wraps frm the Trtter Series Pride 30 secnds as hard as yu can with any f these drills

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6 PARK BOYS BASKETBALL Cne Wrkut Drills

7 PARK BOYS BASKETBALL Cne Wrkut Drills

8 PARK BOYS BASKETBALL Shting Rutines