STRENGTHS	WEAKNESSES
Size, height	Shooting mid-range and beyond
Ability to guard multiple positions	Slower on defense
Free throw %	Footwork
Game inside the paint	Diet
Basketball IQ	Picks and chooses when to be aggressive
Quick learner	Consistency

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

Short Term

1. Dunking by end of January/February better.
2. Improve ball handling.
3. Improve shooting percentage outside of the key.
4. Injury prevention.
5. Quicker footwork on offense and defense.

Long Term

1. High school varsity starter
2. Division I scholarship for college

Grade: 8th | Height: 6'2.5 | Weight: 200#

Ball Handling Assessments

Finishing Assessments

Killer Ball Handling	3 Cone	2 Ball Wall Series
12/20/19 ​0:47 R | 0:62 L	1/9/20 12.9	5/2020 ​4:01
1/3/20 0:44 R | 0:48 L	3/11/20 ​12.2
3/11/20 0:38 R | 0:42 L	5/2020 ​10.6 11.9 (w/🏀)
7-1-20 0:36 R | 0:38 L
9-18-20 0:34 R | 0:35 L

10 For Time	Value	Value
12/20/19 Drop Base: 0:30 Drop Mid: 0:30 Drop Spin: 0:37	Value
5/2020 27.8, 34, 33.5

Shooting Assessments

Star Shooting	Star Shooting, 3pt	2:00	32	24	Big Shot	Big Shot, 3pt
12/20/19 ​7	6-2-20 ​29	1/9/20 ​5		6-2-20 1:47	12/20/19 ​15	5/2020 ​10
1/9/20 ​4	Value	1/16/20 ​7		6-16-20 ​1:49	5/2020 ​30	6-2-20 16
6-2-20 10		5/2020 ​13		8-11-20 1:14	9-18-20 ​44
9/10/2020 ​3		6-2-20 ​13
		9/2020 25

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 (no ball)
			9-18-20 ​11.4	Value		2:16	0:27	0:38	1/9/20 ​11.2
									9-18-20 10.5 |🏀 11.9

• General Warm-up

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3:00 Cardio (jump rope, line hops, etc.)
Band Walks
10 Banded Glute Bridges
​10 Shoulder Taps

5 Inch Worms
10 Quad Stretch
10 Ankle Pull to Lateral Lunge

• Dec. 20th
• Jan. 2nd
• Jan. 9th
• Jan. 16th
• Jan. 24th
• Feb. 20th
• Mar. 3rd
• May 20th

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Patellar Tendonitis Rehab Warm Up

• Jump Rope, 1:00
• Iso Lunge 0:20 each
• Iso Lunge Reps 0:20 each
• RFE 0:20 each
• Jump Rope, 1:00

Fundamentals Work: Ball Handling, Shooting, Finishing
Killer Ball Handling
Form Shooting Vitamins
Big Shot
Star Shooting
10 for Time

1 on 1 Moves
Low Post Series

• Reverse Pivot + Jab, Finish Opposite
• " Step Back, Shot
• " Step Through
• " Quick Spin

1 on 1 vs coach utilizing skills

Patellar Tendonitis Rehab Warm Up

• Jump Rope, 1:00
• Iso Lunge 0:20 each
• Iso Lunge Reps 0:20 each
• RFE 0:20 each
• Jump Rope, 1:00
• Band Supported "Sissy Squats", 10 reps
• Band Walks
• Suprascapular Roll with Lacrosse Ball
• Stretches

Fundamental Skill Work
Killer Ball Handling
0:30 Finishes
Around the World Form Shooting, Big Shot, 1 Dribble Pull Ups

Speed Work into Shooting

• Explosive starts from plank position into reverse pivot baseline rip and pull up
• Explosive starts from prone position into reverse pivot rip middle and pull up/step through/pro hop

Short Corner Baseline Attacks

• Catch and rip over the top, finish (no dribble)
• Catch and rip over the top with power dribble
• Reverse pivot, jab baseline, one dribble spin and finish

Kellen & Rowan

Warm Up
3 x 0:30 Finishes
1 x Zig Zag Hops (forwards & backwards)
1 x Scissor Hops (right & left)

​Partner 1
1 x 0:25 Iso Lunge each side
1 x 0:25 Iso Lunge with reps each side
1 x 0:25 RFEs each side

​Partner 2
1 x 0:50 Straight Arm Plank
1 x 0:25 Banded Corkscrews each side
1 x 0:25 Banded "Sissy" Squats
1 x 0:25 Banded Squat Hold

Dynamic Stretches

Workout
One partner goes while the other rests.
3 Cone Agility, 2 reps each
3 Cone Ball Handling, 3 reps each

Form Shooting Vitamins
Partner Big Shot
2:00 Shooting (one at a time)
Star Shooting (one at a time)

Close Outs + Straight Line Attack Practice

Plank 1 v 1
Close Out 1 v 1

Kellen & Rowan

Athletic Emphasis
Deceleration
Hand Eye Coordination
Ground Reaction Time

Warm Up
​Partner 1
1 x 0:25 Iso Lunge each side
1 x 0:25 Iso Lunge with reps each side
1 x 0:25 RFEs each side

​Partner 2
1 x 0:50 Straight Arm Plank
1 x 0:25 Banded Corkscrews each side
1 x 0:25 Banded "Sissy" Squats
1 x 0:25 Banded Squat Hold

Dynamic Stretches

5 Power Ups (each side with contact)
5 Swing, Stick, Finish (each side)
5 Burpee Lay Ups
10 Catches each, Lacrosse Ball Drop
10 Catches, Lacrosse Ball Slide & Catch
Misses go into bank of sadness.

BALL HANDLING
Eyes on rim.
-U Pounds
-Pocket Pulls
-Hezi Split
-Double Pound + Move

SHOOTING
2:00 Shooting
Beat last weeks score.

Micah Lancaster Between the Legs to Shooting Pocket Drill
Make 5 x 5 together, always alternating which foot goes forward for each shot. Coach will rebound.
-Feet on magnets
-Ball directly to shooting pocket every time
-Immediately go from shooting pocket into shot

Flair/Baseline Shooting Footwork - Baseline 
-Catch & shoot: make 10
-Catch, shot fake, rip to the baseline (finish same side or reverse)
-Catch, shot fake, jab baseline, one dribble pull up to the middle
-Catch, shot fake, jab baseline, attack middle, spin baseline
-Catch, shot fake, jab baseline, attack middle, pro hop baseline

Same thing opposite side but extend to 3 point line

Warm Up

• Patella Prehab Warm Up - holding medicine ball
• Dynamic Stretches
• Aussie Lay Ups: make 10 of each
• 10 x Dot Drill + Shoot 5 form shots

10 in a Row Quick Finishes 

• Drop hips to pick up the ball being rolled from coach
• Find rim early, explode up and finish

Low Post Series
Make 3 in a row of each to move on

• Reverse pivot, rip
• Reverse pivot, jab, attack opposite
• ", step back
• ", up and under
• ", quick counter

Shooting

• Quick Halo Shots Close *stay low!
• Quick Halo Shots  15"
• Baseline Shots + Moves (review from last time)
• Star Shooting

Change of Speed Moves: Curl around Coach

• Underhand
• Spin
• Spin, Spin back
• Pro Hop
• Pull Up J
• Between the legs, finish middle
• Between the legs, shot
• Between the legs, quick behind the back

1 v 1 if time

Emphasis

Reps. Work on inside to outside finishes, moves, and shots. Intentional footwork and shooting under pressure.

Shooting Vitamins
2:00 Shooting (together)

Finishes

Must make 8 in a row to move on. Be focused - catch and secure, eyes on rim, go up strong.
All moves right and left side.

1. Curl cut, catch and go up right away, finish in front of rim.
2. Curl cut, catch and finish through to opposite side.
3. Curl cut, flair short corner, catch and shoot. Reverse footwork to catch on balance and shoot.
4. Curl cut, flair short corner, catch and rip baseline. Push off top foot hard. Same side finish.
5. Curl cut, flair short corner, catch and rip baseline. Push off top foot hard. Reverse lay up.
6. Curl cut, flair short corner, catch and jab baseline, finish at the front of the rim.
7. Curl cut, flair short corner, catch and jab baseline, attack middle, step through to finish same side.
8. Curl cut, flair short corner, catch and jab baseline, pull up J.

Mid Range

Must make 5 in a row to move on. Be focused - catch and secure, eyes on rim, attack aggressively.
All moves right and left side.

1. Curl cut, catch and shoot middle.
2. Curl cut, catch and shot fake, step through attack to same side using dribble. On balance finish.
3. Curl cut, fill low to block, pop up to elbow, reverse pivot rip and finish.
4. Curl cut, fill low to block, pop up to elbow, reverse pivot rip and pull up J.
5. Curl cut, fill low to block, pop up to elbow, reverse pivot jab, pull up J in the middle.
6. Curl cut, fill low to block, pop up to elbow, reverse pivot jab, attack middle step back shot.​

From Perimeter - Mid Range

Make 3 in a row.

1. Catch and shoot 3 from baseline. Reverse footwork.
   
2. Catch and shoot 3 from wing. Hop footwork.
   
3. Wing: Catch, shot fake, rip to baseline, pull up J
   
4. Wing: Catch, shot fake, jab baseline, one dribble pull up to the middle
   
5. Catch, shot fake, jab baseline, attack middle, between the legs to baseline (pull up or finish)
   
6. Catch, shot fake, jab baseline, attack middle, pro hop baseline 

10 in a row free throws together. 5 attempts.

Workout with the Pro Ladies

Warm Up
1:00 Jump Rope
Glute & Core Activation
1:00 Jump Rope
Form Shooting Vitamins
1:00 Jump Rope
Dynamic Stretches

0:30 Finishes 

• Underhand Lay Ups
• Power Lay Ups
• Pro Hop
• Spin
• Cross, Euro

Partner Passing
- Single Bullets
- Single Floats
- Chest/Overhead
- Toss/Pass/Catch
- Behind the Back Bounce
- Behind the Back Wrap

Ball Screen Review

​PG to High Post Feed (2 Balls)
- Dribble hand off
- Post rips and finishes, comes to set ball screen (second guard get rebound) 
​- Ball screen from the wing

FOCUS:
 Explosive power, lateral quickness, finish testing
​
A. 4 Sets

• 0:20 Dot Drill
• 0:20 Ball Handling
• Mobility/Bands

B. Speed Mechanics

• Pogos, Marches, Skips
• Accelerations (without ball)
• Cone Slide Accelerations

C. Lane Agility
     - 12.02
     - 11.9
     - 11.8

​D. Accelerations with Ball

• Plank Start: around the cone into a read finish [x6]
• High Start [x4]

E. Shooting

• Vitamins
• 30 in a row close
• 2:00 --> 13
• Star --> 10
• Big shot from 3 --> 16
• 2:00 from 3 --> 0
• Star from 3 --> 29
• 24 --> 2:12

Shot Mechanics

January 9th, 2020