Crusader Senior Girls Summer Workout Program:

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1 Crusader Senir Girls Summer Wrkut Prgram: #1 Ball Handling: It desn t matter whether yu are a pint guard, pwer frward, center, r shting guard yu must have excellent ball handling skills. Develping gd ball handling skills is a main building blck with imprving yur ther basketball skills (seeing the flr, driving t the basket, breaking ut f traps, etc.). SLAPS: Pund r slap the ball hard frm hand t hand. LADDER TIPS: Tip the ball back and frth frm ne hand t the next, starting with yur hands straight up ver yur head. Then gradually mve the ball dwn, while cntinuing t tip it back and frth. G dwn t yur chest, then yur waist, knees and ankles, and then back up again. SQUEEZE: Hld the ball in frnt f yu at eye level with tw hands. By squeezing yur fingers and thumb tgether with ne hand at a time, yu mve the ball frm ne hand t the ther as quickly as yu can. AROUND LEGS: Put ne leg frward and mve the ball in a circular mtin arund the frnt leg. Reverse the directin. AROUND THE WAISTS: Circle the ball arund the waist. Reverse the directin. CANDY CANE: Put yur feet tgether and make circles arund bth legs. Then circle arund the waist. And then circle arund the head. Then cmbine them and mve the ball in circles arund yur head, then dwn yur bdy, dwn arund yur waist, and then arund yur ankles ("candy cane"). Then cme back up again. Be sure t use yur fingertips, nt the palms. FIGURE 8 Spread yur legs, bend at the waist, put the ball thrugh yur legs, arund ne leg, back thrugh yur legs, and arund yur ther leg, making a figure eight. This will help yu get a feel fr the basketball as yu mve it arund. Keep yur head up nt lking at the ball and increase yur speed. Reverse the directin. FIGURE 8 STATIONARY RUN Mve the ball arund yur legs as in the Figure Eight Drill, but in additin, run in place. RIP DOWN Frm a standing psitin, take yur basketball and raise it high ver yur head with ne hand. Swing yur arm dwn quickly. If dne frcefully enugh, the ball will try t fly ut f yur hand. They key t the drill is t cntrl the ball with yur wrist and pads s that it desn t fly ut. Switch hands each time. The rip drill is great fr imprving yur ability t cntrl the ball while rebunding. DROPS: Put the ball between yur feet and grab it with bth hands. Start with the left hand behind yur left leg and yur right hand in frnt f yur right leg. Drp the ball and let it bunce nce. Quickly, mve yur left hand in frnt f yur left leg and yur right hand behind yur right leg, and catch the ball as it bunces up. Drp it again and switch yur hands back t the riginal psitin (left behind, right in frnt) and catch it. Repeat this mtin cntinuusly. Fr a mre difficult variatin, try catching the ball befre it actually hits the flr! CRAB WALK: Walk, bent ver up the flr and put the ball between the legs, back and frth as yu g. The ball is brught ver the frnt f the thigh, then thrugh the legs and then behind the ppsite thigh and arund and ver the thigh

2 #2 Shting Rutine: Shting is an art frm that can nly be develped thrugh hard wrk and repetitin. With the prper determinatin and rutine, yu can becme a prficient shter. Keep in mind that it will take thusands f practice shts t get yu where yu need t be as a shter. A) PERFECT PRACTICE Withut a ball wrk n perfect frm. G thrugh sht prcess, ball in the sht pcket, prper timing (ball and feet mve at the same time) and check yur fllw thrugh. Wrk n ftwrk int the sht frm straight n and cming frm the left and right (Inside pivt ft). Sht at least 200 perfect shts each day. 1) Spin Pass w/ball Step int sht psitin n Sht check feet 2) Spin pass int sht (against the wall r backbard) check fllw thrugh and feet B) FOOTWORK DRILL 1) Spin ball & square up t the basket 2) Dribble and square up 3) Spin r dribble, square up & sht INDIVIDUAL DRILLS 1. FIVE IN A ROW Start directly in frnt f the basket and sht the ball frm 6 feet. When yu make 5 in a rw, take a step back. Cntinue mving back 1 step each time yu make 5 in a rw -If yu are having prblems with yur fllw thrugh, try this drill shting with 1 hand 2. SPIN SHOOTING Stand under the basket and spin the ball ut t a spt n the flr where yu will sht during games. Sprint ut, catch the ball as yu pivt and square up t the basket. Sht the ball, rebund and repeat 10 times. Pick 5 spts n the flr, sht 50 shts and write dwn the # f made shts. 3. QUICK SHOT Frm the ful line, sht a jump sht, fllw yur sht and sht a left-handed lay-up r pwer mve. Thrw a self-pass back t the ful line, square up and sht again. Cntinue this drill 10 times and chart scre (2 pints fr a jumper. 1 fr a layup) 4. PIVOT POST Start under the basket, Spin pass t the blck, catch the ball with a Jump Stp, Pivt and face the basket and sht, Repeat n the ther side. Sht 5 n each side then change yur pivt ft.

3 5. BOX DRILL Start n the blck and pass the ball t the elbw. Catch with a jump stp Pivt and face the basket and sht, Repeat n the ther side. Sht 5 n each side then change yur pivt ft. (Yu can add a sht fake and drive t the basket) 6. GUARD SERIES Set up 2 cnes n each wing. Start at half curt n either side and g t the basket. As yu apprach the cne use yur crssver dribble then sht a lay-up. After shting, dribble at the cne n the ppsite wing, wrking n that same dribble. Then g back hard t the hp. G thrugh each dribble n bth sides. Yu can use dribbles such as crssver, hesitatin, thru the legs, behind the back, and inside-utside dribble. 7. DOOMSDAY Place a chair n the elbw and begin in the crner. Sprint t the chair, take the ball and sht a jump sht, rebund, replace and sprint back t the crner. Cntinue this drill fr 1 minute and chart yur made shts. Yu can als put chairs n bth elbws and alternate sides f the curt. 8. SWISH DRILL. Pick a spt n the flr and play a game t 5 pints. Scring: 1 pint fr a swish; 0 pints fr a make that hits the rim; -1 pint fr a miss. This is a great way t practice Free Thrws 9. THROW OUT DOUBLE MOVE Stand under the basket and thrw the ball ut past the 3 pint line. Run ut, catch the ball and face the basket in triple threat psitin. Use yur different dribble mves t beat 2 defenders and sht a layup r jump sht. Repeat t the ppsite side. Mix yur dribbles and be sure t use hesitatin and explsive mves. 10. X-Out Drill: This is a lay-up drill designed t imprve yur timing, eye-hand crdinatin, balance, and quickness. Begin with the ball in yur right hand n the right elbw. Use ne dribble t g t the basket and sht a lay-up, grab the rebund ut f the net and take 2 dribbles t the ppsite elbw with yur utside (right) hand. Plant yur left ft n the elbw, pivt tward the sideline, switch the ball int yur left hand and g hard t the basket fr a left handed lay-up. Cntinue t d this fr 30 secnds. The gal is t make 6 lay-ups in 30 secnds POINT DRILL: Pick 5 spts n the flr (Tp f key, bth wings and crners). Sht a 3 pint sht (3pints), a sht fake 1 dribble jumper (2 pints) and a sht fake drive (1 pint). After shting yur 3 shts at all 5 spts, cunt yur pints. Keep yu Persnal Best and lk t increase it every time yu d this drill. 12. TAKE IT TO THE BANK Start n the wing at abut 12 frm the basket. Sht a bank sht, rebund the ball and dribble ut t the ppsite wing. Sht anther bank sht and cntinue t alternate sides 13. BASEBALL Pick a spt r multiple spts t sht frm. Every missed sht is an ut. Make 3 in a rw t scre a run. Play 9 innings and recrd yur # f runs. Can be played with a partner.

4 14. CONSECUTIVE: We pick 7 spts n the perimeter (crners, wings, bth elbws and Free thrw line). G t the first spt and cntinue t sht until yu miss a sht; at that pint g t the next spt. Cunt the number f shts that yu make frm all 7 spts. Keep yur Persnal Best and lk t increase it every time yu d this drill. 15. CONCENTRATION (Excellent drill fr 3 pint shters) Pick 7 spts n the flr. If yu swish the first sht yu mve t the next spt. If yu miss a sht yu must make 2 swishes befre mving t the next spt. Each time yu miss yu must start ver frm that spt and add t the number f swishes yu need t make in a rw befre yu mve n t the next spt. If yu make a sht that hits the rim, it cunts as nthing and yu cntinue shting. 16. GOLF Select 9 spts n the flr. The first sht is a spin pass and a jumper. If yu miss, yu must rebund and sht again frm the spt yu retrieved the ball and cntinue this prcess until yu make a sht. Be sure t cunt each sht taken. The 2nd sht is frm the same spt but add a sht fake and sht a 1 dribble jumper. Rebund all misses and cntinue t sht until making the sht. Repeat this prcess frm all 9 spts and recrd yur final sht cunt SHOT DRILL Take 10 shts each frm the crner, wing and elbw n bth sides f the curt. After shting 10 frm each spt, sht 2 Free Thrws. After each free thrw, take a left-handed layup, and dribble hard back t the tp f the key with yur weak hand. Yu will sht 60 jump shts, 12 Free Thrws, and 12 weak hand lay-ups. 18. BEAT THE PRO The player picks a pr that yu wuld like t sht against. Start frm the ful line. If yu make yur ful sht, yu get ne pint. If yu miss, the pr gets 3 pints. Then mve utside the lane and take jump shts. Every sht yu make, yu get ne pint. Fr every missed sht, the pr gets 2 pints. The first ne t scre 21 pints is the winner. 19. TRIANGLE DRIBBLE: Start at blck, dribble arund a cne n the wing and then dribble t the elbw fr a sht. Repeat but cme arund the ppsite side f the cne and g t the baseline fr the sht. Repeat n bth side f the curt MINUTE DRILL: Player starts anywhere alng the 3 pint line with 2 minutes n the clck. Clck starts n the first made sht. Player is nly allwed 2 shts in a rw frm the same spt. He cntinues t mve arund the arc shting the 3. Cunt ttal number f made shts in 2 minutes.

5 #3 Lay-Ups and Free Thrws: The Lay-Up is called the easiest sht in basketball, s why are there s many missed lay-ups in games? The lay-up is a shting skill that is ignred ften. An easy sht t sht that mst players d nt take the time t practice the lay-up. A gd attitude t have is that yu are ging t make every lay-up yu take. Only hard wrk will help with this gal. It desn t matter what size yu are (shrt, tall, big r small) the Free Thrw can be every players sht. There is n excuse t miss many free thrws. T be a really gd all-arund player, yu need t sht arund 80% cnsistently. Dn t neglect practicing free thrws! 1) Mikan (10 ttal shts) 5 Mikans & 5 Reverse Mikans (catch high & keep high) then sht 10 Free Thrws 2) Frm Sht (30 ttal shts) Frm Sht (warm-up) 1 h/1 sht/5 spts (blck, bank, frnt, bank, blck) Spt Sht 1-2 step shting 5 shts/5 spts (shrt crner, elbw, free thrw line, elbw, shrt crner (last three at each spt shuld be 3 s) Sht 10 Free Thrws 3) Dribble Mves (2X each - 20 ttal shts) Make mve at hash mark. Inside/ut. Lay- up. Make mve at elbw & sht lay-up n ppsite side Crss ver. Jump stp & sht jump hk Between legs. Jump stp sht fake pwer lay-up Behind back. Jump stp pivt ut t up & under lay-up (make mve at crner-baseline) Spin Dribble. Mikan Lay-up Hesitatin. Explde turning the crner Mikan reverse lay-up. 4) Start at center curt Hard Drive. Finger rll ver tp f rim. 3 s Curl Right (10 ttal) Start n crner-wing/straight cut t arc elbw. 5) Sht each mve 2x Inside pivt sht Jab step sht. 2 Dribble pull back X-ver 7) Sht 10 Free Thrws 8) Pst players substitute fr Curls Pst Mves Right (15 ttal) Abve blck/utside paint, right & left hands 5 drp step baselines, 5 drp step middles, 5 turn & face/up & unders 9) Sht 10 Free Thrws Pst Mves Left (15 ttal) Abve black/utside paint, right & left hands. 5 drp step baselines, 5 drp step middles, 5 turn & face/up & unders.

6 10) Sht 10 Free Thrws Creativity (Take minimum 50 shts & wrk n what yu need) Examples: 50 mre FT s, 3pt shting, 1/1pst & perimeter play 11) Finish with 10 Free Thrws Ttal equals 50 Free Thrws #4 Running/Cnditining: If yu want t play basketball yu have t run, a lt! The ff seasn is a great pprtunity t get in shape (basketball shape). Running / Cnditining must be part f yur daily rutine. A gd rutine shuld cnsist f shrt and lng distance running. There is a huge difference between being in shape and being in basketball shape. A simple treadmill run, bike ride, r swim will nt prepare yur bdy fr the fast-paced demands f the basketball seasn. The best basketball cnditining drills use sprt-specific skills and exercises t prepare players fr the mvements they will perfrm in games. The athletes get accustmed t perfrming basketball skills (dribbling, shting, etc.) while exhausted, thus enhancing their late-game perfrmance. Here are sme basketball cnditining drills that fit the bill: 17, 13, 9, 6? Sprint/Free Thrw Challenge Benefits: Imprves free-thrw shting under pressure and fatigue Athletes run the width f the curt 17 times within a specified duratin. Generally, high schl bys shuld be able t d this in 70 secnds, girls in 75 secnds. After the run, each player shts 10 free thrws. Recrd the number f makes and misses fr each rund f free thrws. After a tw-minute rest, run the width f the curt 13 times. Bys shuld be able t finish in 55 secnds, girls in 60 secnds. Each player takes 10 free thrws. Recrd results. After a ne-minute rest, run the width f the curt nine times. Bys shuld be able t finish in 40 secnds, girls in 45. Each player takes 10 final free thrws. Recrd results. Fr every rund abve 70 percent, deduct ne sprint length n the last run f six. Fr example, if yu sht ver 70 percent fr all three runds f free thrws, yu dn t have t run anymre. Hwever, if yu sht under 70 percent, yu must run six mre widths f the curt. NBA Lane Agility Drill Benefits: Bsts acceleratin and agility Begin n the baseline n the right side f the lane. Staying utside the lane, sprint t the tp right crner f the free-thrw line, shuffle t the left crner, backpedal t the baseline, and shuffle t the starting psitin. Shuffle t the left side f the lane, sprint t the left crner f the free-thrw line, shuffle t the right crner and backpedal t the starting psitin. High schl bys shuld sht fr secnds, girls fr secnds, depending n psitin. Dribble Suicide Drill Benefits: Imprves agility and ball handling while fatigued Starting n the baseline, sprint dribble t the near free thrw line and back. Sprint dribble t half-curt and back. Sprint dribble t the far free-thrw line and back. Sprint dribble t the ppsite baseline and back.

7 Full-Curt Dribble t Layup/Jumpsht Benefits: Imprves ball handling and scring while fatigued Begin at ne end f the curt. Dribble the full length f the curt and make a layup r jump sht as quickly as pssible. Get yur wn rebund, dribble t the ther end f the curt and sht. G back and frward three times as quickly as yu can t cmplete six ttal scring attempts. Baseline Cut t the Basket, Catch, Layup/Jump Sht Benefits: trains change f pace, back dr cut, and scring while fatigued Beginning under the basket, jg t the wing f the 3-pint line. Change pace, sprint back dr, take a pass and scre (layup r shrt jump sht). Grab yur wn rebund, pass it back t the passer and perfrm the same mvement n the ppsite side. Perfrm five times n each side as quickly as yu can. Set a gal fr number f makes, depending n yur ability.