Rowan
|
|
STRENGTHS
|
WEAKNESSES
|
For any questions, comments or concerns regarding your training program, please reference the below document and then ask Alysa.
| skillstrainingcontract.pdf |
“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
Ball Handling Assessments |
Finishing Assessments |
|
|
Deck of Cards
|
10 Minute AMCAP (one card at a time)
|
|
|
5-14-20
103 |
|
Shooting Assessments
|
Star Shooting
|
Star Shooting, 3pt
|
2:00
|
32
|
24
|
Big Shot
|
Big Shot, 3pt
|
|
13
|
1-9-20
9 |
2:55
|
12-19-19
21 |
12-19-19
10 |
||
|
1/9/20
17 |
5-14-20
10 |
1:33
|
5-14-20
17 |
5/2020
14 |
Conditioning Tests
|
50 Double Unders for Time
|
5 Deep for Time
|
1 Mile Run
|
Lane Agility
|
3 Cone Agility
|
Push Ups
|
Plank
|
Side Plank (R)
|
Side Plank (L)
|
Max Time
Wall Sit |
|
5/2020
12.7 |
1-9-20
10.9 |
5-14-20
2:30 |
5-14-20
0:45 |
5-14-20
1:00 |
|||||
|
5-14-20
10.3 |
|
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 |
|
PART A
20 Clockwise circles (R) 20 Up & Overs (R) 20 Counter-clockwise circles (R) 20 Shoulder pounds 20 Baby In + Outs 20 Sway In + Outs 20 Single Leg Wraps 20 Two Dribble Hezis 20 Lunge V Dribbles 20 High Scissor Splits |
PART B
Two Balls: 30 Low Pounds 30 Medium Pounds 20 High Pounds 20 Windshield Wipers 20 Cradles 20 High Pounds (alternating) 30 Medium Pounds (alternating) 30 Low Pounds (alternating) |
PART C
0:20 each: Two ball alternating dribbles around legs... ...only two dribbles ...only one dribble ...only one bounce ...alternating wraps Killer Ball Handling |
Do one of these routines at least every other day to improve your ability to move your arms overhead!
T-Spine Mobilization
1:00 T-Spine Foam Roll
5 x 3 T-Spine Sit Ups
2* x 1:00 Latissimus Roll
2 x 10 T-Spine Reaches
2 x 10 T-Spine Rotations
*if there are 2 sets it means do 1 set on each side
Shoulder Mobilization 1
2 x 2:00 Pec Foam Roll or Mobility Ball Smash
2 x 1:00 Banded Chest Stretch
2 x 3:00 3 Way Banded Shoulder Stretch
Shoulder Mobilization 2
2 x 2:00 Pec Foam Roll or Mobility Ball Smash
2 x 2:00 Latissimus Roll
1 x 10 Pass Throughs (you can use a broom handle, band, etc.)
1 x 20 World's Greatest (10R/10L)
T-Spine Mobilization
1:00 T-Spine Foam Roll
5 x 3 T-Spine Sit Ups
2* x 1:00 Latissimus Roll
2 x 10 T-Spine Reaches
2 x 10 T-Spine Rotations
*if there are 2 sets it means do 1 set on each side
Shoulder Mobilization 1
2 x 2:00 Pec Foam Roll or Mobility Ball Smash
2 x 1:00 Banded Chest Stretch
2 x 3:00 3 Way Banded Shoulder Stretch
Shoulder Mobilization 2
2 x 2:00 Pec Foam Roll or Mobility Ball Smash
2 x 2:00 Latissimus Roll
1 x 10 Pass Throughs (you can use a broom handle, band, etc.)
1 x 20 World's Greatest (10R/10L)
Medicine Ball Handling
Speed Lay Ups
Pass and Slide, attack coach on go
-Make 7 in less than 2:00
Game Shooting
-Curl the cone at 4 different spots
-Make 8 midrange in 0:90
-Make 8 pull ups in 0:90
-Make 4 threes in 0:60
Attacking Ball Screens
Speed Lay Ups
Pass and Slide, attack coach on go
-Make 7 in less than 2:00
Game Shooting
-Curl the cone at 4 different spots
-Make 8 midrange in 0:90
-Make 8 pull ups in 0:90
-Make 4 threes in 0:60
Attacking Ball Screens
Ball Handling progression into... read the coach ball handling
Form Shooting Vitamins
10 for Time
Lunge Lay Ups
Make 10 on each side and top
-Seal step to get open on wing - jab series into 1 dribble pull ups (on wing)
-At top make a move off the dribble attacking a screen
Attack Ball Screen (reach the coach as help) for shot or finish
+Get and finish rebound
+Pass out to coach
+Work on close out
+Tap for live
Form Shooting Vitamins
10 for Time
Lunge Lay Ups
Make 10 on each side and top
-Seal step to get open on wing - jab series into 1 dribble pull ups (on wing)
-At top make a move off the dribble attacking a screen
Attack Ball Screen (reach the coach as help) for shot or finish
+Get and finish rebound
+Pass out to coach
+Work on close out
+Tap for live
Warm Up
Speed Strength
-Iso Lunge, each side 0:20
-Iso Lunge reps, each side 0:20
-RFEs, each side 0:20
-0:30 finishes part II: underhand lay ups, goofy lay ups, power lay ups, pro hop, spin
Ball Handling
-Killer Ball Handling, 7 reps
-Two Ball Vitamins
-Ball screens (listen for the read)
Shooting
-Big Shot
-Big Shot from 3
- 0:30 Finishes - Power Ups, Swing/Stick/Finish, Single Leg Landing & Finish
- Band Work + Stretching
- Form Shooting Vitamins
Speed Strength
-Iso Lunge, each side 0:20
-Iso Lunge reps, each side 0:20
-RFEs, each side 0:20
-0:30 finishes part II: underhand lay ups, goofy lay ups, power lay ups, pro hop, spin
Ball Handling
-Killer Ball Handling, 7 reps
-Two Ball Vitamins
-Ball screens (listen for the read)
- Pass, pull up, counter, attack the rim
Shooting
-Big Shot
-Big Shot from 3
Rowan & Kellen
|
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 |
Rowan & Kellen
|
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
Ball Handling
Curl the Coach (or Chair) & Finish
- Ladder Finishes
- Dynamic Stretching
- Form shooting - make 5 in a row
Ball Handling
- Work on being low
- 2 cone attack and finish
Curl the Coach (or Chair) & Finish
- Spin
- Spin, spin back
- Pro Hop
- Quick between/floater
- Quick between/shot
- One dribble pull up
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.
All moves right and left side.
- Curl cut, catch and go up right away, finish in front of rim.
- Curl cut, catch and finish through to opposite side.
- Curl cut, flair short corner, catch and shoot. Reverse footwork to catch on balance and shoot.
- Curl cut, flair short corner, catch and rip baseline. Push off top foot hard. Same side finish.
- Curl cut, flair short corner, catch and rip baseline. Push off top foot hard. Reverse lay up.
- Curl cut, flair short corner, catch and jab baseline, finish at the front of the rim.
- Curl cut, flair short corner, catch and jab baseline, attack middle, step through to finish same side.
- 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.
All moves right and left side.
- Curl cut, catch and shoot middle.
- Curl cut, catch and shot fake, step through attack to same side using dribble. On balance finish.
- Curl cut, fill low to block, pop up to elbow, reverse pivot rip and finish.
- Curl cut, fill low to block, pop up to elbow, reverse pivot rip and pull up J.
- Curl cut, fill low to block, pop up to elbow, reverse pivot jab, pull up J in the middle.
- 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.
- Catch & shoot 3 from baseline. Reverse footwork.
- Catch & shoot 3 from wing. Hop footwork.
- Wing: Catch, shot fake, rip to the baseline pull up J
- WIng: Catch, shot fake, jab baseline, one dribble pull up to the middle
- Catch, shot fake, jab baseline, attack middle, between the legs to baseline (pull up or finish)
- Catch, shot fake, jab baseline, attack middle, pro hop baseline
