Individual Instruction On-Court Workout 7/2/2014

After evaluating my players throughout the entire month of June, I am going to be designing their July through October workouts to not only improve on their weaknesses, but also continue to make strides with their strengths. Today’s session was all about starting to improve on the quickness of the shot once the ball hits my player’s hands.

While the main key is training the fast-switch muscle fibers to increase in speed, it is essential the player is ready to shoot on the catch (feet and hands ready). However, one thing I have noticed is that when trying to push a player to release quicker, they tend to quickly jerk back on the follow-through and do not follow-through at all. Emphasize that while the shot needs to be quicker, the after-shot process should not change.

10 in a Row – 5 Spot Shooting Warm-Up

This drill is designed to get the player mentally locked into the workout by forcing them to make consecutive shots. We started in close to the rim and had to made 10 straight shots. After the 10 makes, the player takes a step back and must make 10 more shots. This is repeated (five times) all the way back to the free-throw line area.

Goal: Make 10 per spot.

5 Spot – Quick Catch & Shoot

As I mentioned earlier, today’s workout was all about trying to work on a quicker shot release. This drill was done from all five spots on the floor.

Goal: Make 10 per spot.

5 Spot – 1 Dribble Quick Shots

Similar to the drill above, except now the drill is off the bounce. Player alternates going right and left and taking one hard dribble to the rim before the quick shot.

Goal: Make 10 per spot.

5 Spot – 2 Dribbles Quick Shots

Similar to the drill above, except now the drill is off the bounce. Player alternates going right and left and taking two hard dribbles to the rim before the quick shot.

Goal: Make 8 per spot.

Top of Key – Rip or Push Elbow Jumpers

This area of the floor creates a lot of offense for our players so this drill is going to be used frequently from different areas of the floor this off-season. Player starts on the wing and cuts to the top of the key. On the catch they must read the defense and either push out or rip through (hip to hip) for a quick one dribble pull-up jumper. I used two cones to symbolize the feet of a defender the player must square up behind before making the move.

Goal: Make 10 per side.

7 Spot – 3-Point Shooting

Using the seven spots on the floor, we had to make eight high school 3’s and 4 college 3’s.

Goal: Make 8 HS and 4 college 3’s per 7 spots= 84 Makes!


shooting

1-Ball & 2-Ball Ball-Handling

We finished off the morning with a series of 1-ball and 2-ball dribbling drills. I did not film them but the videos below should give you a great idea of what we covered.

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Posted on July 2, 2014, in Today's Bounce and tagged , , , , , , , , . Bookmark the permalink. Leave a comment.

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