SPRINTS– Players should jog to when end and back, concentrating on long strides and moving their arms.
FORWARD/BACKWARD-Jog to half court, turn 180* on the move and backpeddle the rest of the way.
HIGH KNEES– Lift the knees as high possible while jogging down court and back.
BUTT KICKS– Players should kick heels all the way back and actually hit their own rear end. This will stretch out their quads.
CARIOCA- Move laterally, taking one step in front of the body, then take another step behind the body. The arms balance the body to move in the desired direction. This movement is coordinated to maintain timing and rhythm. . Keep the head focused up and forward in a natural athletic position. Move and push off the balls of the feet and rotate the hips for the assigned distance.
POWER SKIPS- Players should skip and explode as high as possible. Different than a popular "plyometric" exercise, we like to use their arms to mimic the appropriate fundamentals of a layup. (ie: right leg up, right arm up)
V-CUTS– Players will take a few small steps in one direction, plant the outside foot , and change directions with a BIG stride. Their path on the court should draw the letter V
HOP STOPS—Players should run and execute a hop stop at each quarter of the court. Also called a “jump stop” , but I don’t want players to be as airborne as the word “jump” implies. I would rather have a short and quick, two-foot, one sound stop.
PIVOTS-Players should run and execute a hop stop at each quarter of the court. Execute a reverse pivot followed by a front turn. Maintain a pivot foot, stay low and proceed to the next quarter court.
ZIG ZAG DEFENSIVE SLIDES (3 times)– Defensive slide sideways At angles and change directions, never crossing the feet and always facing the baseline. The knees should be bent and the butt kept low in a good, athletic defensive stance. 1st rep.-low & slow, 2nd rep.-1 slide, 3rd rep.-2 slides.
SLIDE-CLOSE OUT-SLIDE– Defensive slide a few strides, then chop step to close out with high hands to trace the basketball.Get in stance and slide again in the opposite direction.. Continue to the end.
SLIDE-SPRINT-SLIDE– Defensive slide a few strides, then turn and sprint to a spot up the floor and get in stance again. Continue to the end.
At he end of these drills a player should be on his way to a good “sweat” and ready to go 100% during the workout or practice.
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