STRENGTHS	WEAKNESSES
Hardest worker on the floor	One on one moves
Free throws	Dribbling under pressure
Shooting has improved substantially	Shooting under pressure

For any questions, comments or concerns regarding your training program, please reference the below document and then ask Alysa.

skillstrainingcontract.pdf
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“We will chase perfection, and we will chase it relentlessly. Knowing all the while, that we can never attain it. But along the way, we will catch excellence.” - Vince Lombardi

Goals

1. Be a Seawolf
2. Start as a freshman in high school
3. Be able to beat Brooklynn one on one
4. Be the point guard for my team
5. Improve one on one game
6. Be able to handle the ball better under pressure
7. Have a higher shooting percentage off the dribble
8. More of an offensive threat
       - Average 2 or less turnovers per game
       - Know when to drive into space or to shoot a shot or make an awesome pass
       - Handling the ball under pressure
       - Shooting under pressure

Ball Handling Assessments

Finishing Assessments

Killer Ball Handling	3 Cone	2 Ball Wall Series
6/10/19 ​2:15 R | 1:42 L	5-14-20 ​14.2	5-14-20 5:51
1:04 R | 1:11 L	12.3 14.2 (w/🏀)	6-18-20 ​3:43
0:46 R | 1:03 L	10/5/20 ​12.7	10/5/20 ​3:20
12/31/19 0:34 R | 0:36 L		Value
​5-14-20 ​33 R | 31.6 L
6-18-20 ​30.6 R

10 For Time	Value	Value
3-9-20 0:31, 1:13, 0:37	Value
5-14-20 ​28.9, 1:04, 0:37
10/5/20 28.1, 35.4, 29.2

Deck of Cards

10 min. AMCAP (one card at a time)
121
172

Shooting Assessments

Star Shooting	Star Shooting, 3pt	2:00	32	24	Big Shot	Big Shot, 3pt
6/10/19 ​35		5-14-20 ​9		3:40	7	5-18-20 ​3
27		9/2020 ​19		1:51	5-14-20 ​17	6
17		9/8/2020 20		9/2020 1:53	22	12
12/31/19 ​10		9/28/20 ​21			7-22-20 ​29	2-18-21 30* PR!
9/2/2020 ​5

Conditioning Tests

50 Double Unders for Time	5 Deep for Time	1 Mile Run	Lane Agility	Max Time ​Wall Sit	Push Ups	Plank	Side Plank (R)	Side Plank (L)	3 Cone Agility
10/5/20 ​5:16		5-18-20 6:09	10/5/20 ​12.7	10/5/20 ​10:00	10/5/20 24 (STRICT)	5-14-20 ​3:01	5-14-20 ​1:01	5-14-20 1:05	5-14-20 12.3
							10/5/20 1:45	10/5/20 1:36	10/5/20 ​11.5

Week One

• Day 1
• Day 2
• Day 3
• Day 4
• Day 5

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>

Warm Up

4 Sets
A. 1:00 Jump Rope
B. 1:00 Two Ball Stationary Ball Handling
C. Dynamic Stretch (don't repeat the same one)

Workout

30 Second Finishes*
*Bank of Sadness is on. Shoot one FT between for rest.
a. Underhand Lay Ups
b. Power Lay Ups
c. Pro Hop
d. Euro Step
e. Reverse Lay Ups
f. Behind the Back Counter @ elbow (attack middle), Spin Move to Baseline

Reverse Pivot Series @ Elbows*
*Always have foot closest to sideline as pivot foot. On the catch, eyes up and look to the majority of the floor. Make 3 in a row of each before moving on to next move or other side.
a. Rip & Go: one dribble, finish at the rim
b. Jab Baseline, Attack Middle: floater
c. Jab Baseline, Attack Middle: creative counter
d. Rip & Go: step back into shot
e. Rip & Go: step back + step thru

Get Rid of Bank of Sadness
Every miss = 5 + 1 Side Plank Knee Raises on each side

99
From mid-range @ two different spots. If your second score is not better than the first, run a down and back as fast as possible, rest 0:15, then run another down and back as fast as possible. 

Warm Up

Part A.
0:30 Finishes - 6 different variations, increase speed with each
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Part B.
Band Walks
Dribble Stretches

Workout

2:00 Shooting
Record score.

Reverse Pivot Series out of Short Corner
*Always have foot closest to baseline as pivot foot. Make 3 in a row of each before moving on to next move or other side. Bank of sadness on.
a. Rip & Go: one dribble, finish same side
b. Rip & Go: reverse lay up
c. Face Up, Quick Shot
d. Face Up, Shot Fake, Open Step: creative finish at the rim
e. Face Up, Shot Fake, Cross Step: one dribble pull up
f. Face Up, Jab, Cross Step: one dribble, shot fake, step thru back to baseline

Get Rid of Bank of Sadness
Every miss = 8 + 1 Body Raises 

2:00 Shooting 
If this score doesn't beat your first score, complete 2 sets of 6 lane slides, rest 0:15. 

2:00 Shooting from 3

Make 10 Free Throws in a Row before leaving​

Warm Up

4 Sets
A. 1:00 Jump Rope
B. 1:00 Two Ball Stationary Ball Handling
C. Dynamic Stretch (don't repeat the same one)

Workout

Glide Series
When you get to opposite free throw line extended attack and creatively finish at the rim. Stay loose!
a. Glide
b. Drive hezi's
c. Shot hezi's

Pin & Pass into Shot
a. Make 5 in a row close on double cross
b. Make 4 in a row at 15 ft. on double between
c. Make 3 in a row at 3pt range on double behind

Reverse Pivot Series from Free Throw Line Extended
Keep ball in pivot foot pocket on face up. Make 3 in a row of each before moving on to next move or other side. Bank of sadness on.
a. Rip & Go: one dribble, finish same side
b. Rip & Go: bump off for shot near short corner
c. Face Up, Quick Shot (make 2 in a row)
d. Face Up, Shot Fake, Open Step: one dribble pull up
e. Face Up, Shot Fake, Cross Step: one dribble pull up
f. Face Up, Jab, Cross Step: the whip
g. Face Up, Jab, Cross Step: side step, shot

99 from 3

Make 10 Free Throws in a Row before leaving​​

Warm Up

3 Sets
a. 1:00 Jump Rope: third set work on double unders
b. Swing, Stick, and Finish (10 reps each): Double, Single, Double with Lateral Bound
c. Dynamic Stretches

Workout

Killer Ball Handling
Right side straight into 8 med ball push ups straight into left side. 

50 Double Unders for Time
Record score.

Ball Screens out of Triple Threat from FT Line Extended
Put a chair on the wing to act as your screener. Spin the ball to yourself, land on two feet (don't establish a pivot foot). 
a. Jab Baseline, Attack Middle: floater
b. Jab Baseline, Attack Middle: pro hop
c. Jab Baseline, Attack Middle: quick between, finish baseline
d. Jab Baseline, Attack Middle: pull up
e. Jab Middle, Reject Screen: attack baseline, creative finish at rim
f. Jab Middle, Reject Screen: 

99 from 3

Make 10 Free Throws in a Row before leaving​​

Warm Up

4 Sets
A. 1:00 Jump Rope
B. 1:00 Two Ball Stationary Ball Handling
C. Dynamic Stretch (don't repeat the same one)

Workout

Star Shooting
5x take 2 Free Throws between sets as rest. Average your score from all 5 sets. 

99 from 3

Ball Screens off the Dribble from the FT Line Extended
Put a chair on the wing to act as your screener. Dribble down from about the 10 ft. volleyball line like you are receiving a pass in transition. Bank of sadness is on!
a. Reject: 5 finishes of each - pro hop, spin, bump off
b. Split the Screen: 5 finishes of each - pull up, underhand lay up, euro step
c. Retreat, Face Up: 5 finishes of each - pull up, pull up from 3, attack FT line -> between the legs -> finish at rim

Get Rid of Bank of Sadness
For every miss = 1 wall walk

Week Two

• Day 1
• Day 2
• Day 3
• Day 4
• Day 5

<

>

Warm Up

4 Sets
A. 1:00 Jump Rope
B. 1:00 Two Ball Stationary Ball Handling
C. Dynamic Stretch (don't repeat the same one)

Workout

30 Second Finishes*
*Bank of Sadness is on. Shoot one FT between for rest.
a. Goofy Finishes
b. Reverse Lay Up
c. Pro Hop
d. Euro Step
e. Spin Move
f. Behind the Back Counter @ elbow (attack middle), Floater

Curl & Shoot
a. Block to Elbow: 4 in a row, both sides
b. Block to Elbow: catch and attack, 5 in a row finishes both sides
c. Corner to Slot (off) pretend or chair stagger screen: 3pt shot, 3 in a row both sides
d. Corner to Slot " off stagger screen: one dribble pull up, 4 in a row both sides

Trail & Shoot
Make 8 of each on both sides. Shoot 5 Free Throws between.
a. Run from 10ft. vball line to free throw line extended: 3pt catch & shoot
b. Run from a bit under 10ft. vball line on the side to corner: 3pt catch & shoot

Warm Up

Part A. 5 Sets: 0:20 alternating between the two
Single Ball Stationary Ball Handling
Line Hops
​​
Part B.
Band Walks
Dribble Stretches

Workout

Mid-Range Shooting
At all 5 spots, make 2 in a row of the following. For all moves, start behind the 3pt line:
a. Catch & Shoot
b. Open Step One Dribble Pull Up
c. Cross Step One Dribble Pull Up
d. Same Foot, Same Hand Step Back
e. Behind the Back Speed Stop
f. The Whip
g. 3pt. Catch & Shoot

Ball Handling Burn Outs
​Two Balls, 0:30 each:
a. Alternating by Ankles
b. Alternating by Shoulders
c. Alternating by Knees
d. Alternating - right ball around right leg, left ball around left
e. Two Pound Dribbles, Cross Both Basketballs
f. One Pound Dribble, Cross Both
g. No Dribble Between, Cross Both
h. Alternating - right around right, left around left, only two dribbles
i. Same as before, but 1 dribble
j. Same as before, no dribbles
k. Man Over Board, Cross Between (right)
l. Man Over Board, Cross Between (left)
m. Man Over Board, Between Behind (right)
o. Man Over Board, Between Behind (left)
p. Windshield Wipers (both hands V Dribble)
q. Front to Back (V dribble on the side of your foot)
r. Pound Dribble (at the same time) at Shoulders
s. Pound Dribble (at same time) at Ankles
t. Juggling (clockwise)
u. Juggling (counter clockwise)
v. Juggling (bounce one, wrap the other behind your back)
w. Juggling " (other direction)
x. Pin & Pass, Cross Overs
y. Pin & Pass, Between the Legs
z. Pin & Pass, Behind the Back

Warm Up

4 Sets
A. 1:00 Jump Rope
B. 1:00 Two Ball Stationary Ball Handling
C. Dynamic Stretch (don't repeat the same one)

Workout

Star Shooting
3x take 2 Free Throws between sets as rest. Average your score from all 3 sets. 

Star Shooting from 3
3x take 2 Free Throws between sets as rest. Average your score from all 3 sets.

Ball Screens off the Dribble from the Slot
Put a chair on the wing to act as your screener. Dribble down from about the 10 ft. volleyball line like you are receiving a pass in transition. Bank of sadness is on!
a. Reject: 5 finishes of each - pro hop, spin, bump off
b. Split the Screen: 5 finishes of each - pull up, underhand lay up, euro step
c. Retreat, Face Up: 5 finishes of each - pull up, pull up from 3, attack FT line -> between the legs -> finish at rim

99 from 3

Get Rid of Bank of Sadness
Every miss = 1 wall walk

Warm Up

3 Sets
a. 1:00 Jump Rope: third set work on double unders
b. Swing, Stick, and Finish (10 reps each): Double, Single, Double with Lateral Bound
c. Dynamic Stretches

Workout

Post Moves
​​Reverse Pivot Series from Low Post (3 in a row to move on)
a. Rip & Finish
b. Jab & Finish Opposite
c. Jab & Shoot
d. Jab, Attack & Step Back, Shoot
e. Step Thru 
f. Quick Spin

Same Series from the Baseline Corners
a. Rip & Finish either same side or reverse lay up 
b. Jab & Attack Middle
 - Pro Hop
 - Get to the lane line, Side Step + Shoot
 - Get to the lane line, Side Step + Step Thru
 - Spin Move
 - Half Spin & Shoot

Warm Up

3 Sets
A. 0:30 Finishes - your choice of finish
B. 1:00 Two Ball Stationary Ball Handling
C. Dynamic Stretch (don't repeat the same one)

Workout

Deck of Cards
Record score.

24
Record score.

Moves in the Center of the Floor
Pull up or finish at the rim. 10 total, 5 each direction.
a. Hezi
b. Cross Jab
c. Killer Cross
​d. Wrap Around Behind the Back

Get Rid of Bank of Sadness
For every miss = 0:10 Handstand Hold

Shooting Form

June, 2019

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Ball Handling

October 10th, 2019