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WARMUP
5 Firefeet 10 seconds each
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DYNAMIC STRETCHES
- x45 two arm windmills (both directions)
- -swing arms in a circle
- x45 two arm swings
- -swing both arms across the chest
- x45 torso swings
- -hands on head and twist the body
- x45 bent over torso swings
- -hands on head, bend over,twist the body
- x45 leg swings (both legs)
- -kick your leg as high as possible
- -swing the leg back
- x10 praying mantis (both legs)
- -on one leg bend down slowly with a leg extended
- -go back up, still on one leg, bring knee up
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STRETCHES (30 seconds each)
- calf stretch
- -put ur foot against a wall
- -lean forward
- hamstring stretch
- -on the ground, one leg extended on leg tucked in, touch ur furthest toe
- quad stretch
- -while standing, bend on leg and hold it behind u
- groin stretch
- -sit on the floor
- -form a circle with ur legs
- -put ur hands on feet and bend over
- glute stretch
- -lie on ur back
- -hold one leg just below the knee
- -put ur ankle on the leg on the leg ur holding
- -pull back
- lower back stretch
- -on ur knees
- -put ur hands on ur back
- -lean backwards making an arch
- upper back stretch
- -on ur knees
- -bring ur chest down to ur knees
- -slide hands forward
- ab stretch
- -lie on ur stomach
- -with ur hip still on the floor push up with ur arms
- triceps
- -bring ur arm by ur ear
- -bend ur arm
- -with ur other arm pull it behind u
- biceps
- -bring arms behind ur back
- -interlock fingers
- -reach arms out
- -slightly raise arms
- shoulder stretch
- -bring one arm across the chest
- -with ur other arm pull the arm closer to the
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HANDLES
- x45 short dribble (both hands)
- x45 high dribble (both hands)
- x45 back and fourth (both hands)
- x45 side to side (both hands)
- x45 in and out (both hands)
- x45 crossover
- x45 behind crossover
- x45 behind the back
- x45 one hand around the legs (both hands)
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TWO BALL HANDLES
- x50 low alternating
- x50 high alternating
- x50 low stationary
- x50 high stationary
- x50 low and high dribble (both hands)
- x50 low & seesaw dribble (both hands)
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HANDLES WHILE DRIVING
- x5 euro step (both sides)
- x5 hop step (both sides)
- x5 spin layup (both sides)
- x5 Drive pump fake reverse lay up(both sides)
- x5 crossover (both sides)
- x5 between the legs (both sides)
- x5 spin (both sides)
- x5 behind the back (both sides)
- x5 behind crossover (both sides)
- x5 in and out (both sides)
- x5 half spin (both sides)
- x5 hesitation (both sides)
- x5 rip city (both sides)
- x5 stutter (both sides)
- x5 behind one leg (both sides)
- x15 combination (both sides)
- 1.crossover
- 2.between the legs
- 3.behind crossover
- 4.between the legs
- 5.crossover
- 6.repeat
- x15 infinite drill (both ways)
- x5 behind crossover drill
- x5 between the leg drill
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FINISHING
- x10 standing layups (both sides)
- x10 layups (both sides)
- x10 hook shots (both sides)
- x10 finger rolls (both sides)
- x10 inside hand reverse layups (both sides)
- x10 outside hand reverse layups (both sides)
- x10 floaters
- x10 up and under
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POST MOVES
- x10 drop step (both sides)
- x10 sky hook (both sides)
- x10 spin move (both sides)
- x10 up and under (both sides)
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SHOOTING
- x10 freethrows
- x10 jumpshots
- x10 pull-up jumpers
- x10 step back
- x10 shoot off screen
- x10 shoot off dribble
- x10 shoot off catch
- x10 fade aways (both sides)
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