STRENGTHS	WEAKNESSES
Defense	Ball Handling
Very coachable	Limited Range (inside 15 feet)
Nice shooting form!	Finishing

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. Improve ball handling
2. Work at a high standard when others aren't
3. Expand my shooting range

Ball Handling Assessments

Finishing Assessments

Killer Ball Handling	3 Cone	2 Ball Wall Series
12/31/19 1:58 R | 1:44 L	1/11/20 ​22.1
1/11/20 1:10 R | 1:26 L	6/20 ​14.3
3/6/20 ​1:10 R | 1:13 L
6/20 ​1:21 R | 1:11L

10 For Time

Shooting Assessments

Star Shooting	Star Shooting, 3pt	2:00	32	24	Big Shot	Big Shot, 3pt
3/6/20 ​33		1/11/20 ​4

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
				1/17/20 2:10	1/17/20 10 (modified)	1/17/20 ​(forearm) 1:00	1/7/20 ​​0:45	1/17/20 ​0:45	1/11/20 ​17.9

• 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

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January

• Jan. 4th
• Jan. 11th
• Jan. 18th
• Jan. 25th

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Warm Up

• 1:00 Jump rope
  
• 0:30 Finishes
• Power Ups, Swing/Stick/Finish
• Band Work, Squats, Shoulder Taps & Stretching
  
• Form Shooting Vitamins

Ball Handling
Killer BH
Two Ball Vitamins

Finishing Part II
0:30 finishes
Underhand Lay Ups, Goofy Lay Ups, Power, Pro Hop, Spin

Shooting
Around the world form shots, BIG SHOT, pull ups

Off the Dribble - 1:30 each
Two cone ball handling into finishes

Warm Up
1. 3 x 0:30 finishes
2. Squats, Shoulder Taps, Band Walks, Stretches
3. Form Shooting Vitamins

Ball Handling

• Killer Ball Handling
• Pin and Pass into Shot
  

3 Cone Agility

• No Ball (2 reps)
• With Ball (3 reps)
  

Triple Threat - how to be aggressive on the catch and own space!

• Spin to self, catch square to the basket - automatic shot fake
• Catch, split and go (defender trails)
• Catch square to basket, check defenders top foot (defender is tight), and attack
• Check top foot, rip and go (open step)
• Check top foot, rip, cross step and go
• Read what coach gives

​2:00 Shooting

Warm Up
1:00 Jump Rope
5 Power Ups (each side)
1:00 Jump Rope
5 Swing & Stick Finishes (each side)
1:00 Jump Rope
0:30 Finishes - UH Lay Ups, Power Lay Ups, Pro Hop
Form Shooting Vitamins

Band Walks + Dynamic Stretches

Ball Handling
Single Ball on the Move
Two Ball Vitamins on the Move
Lateral Separation along 3pt into Pro Hop (finish same side)

Triple Threat Review
Bank of sadness

• Split catch & go
• Own space, check top foot and go
• Check, rip and go opposite (open step)
• Check, rip and jab, cross step attack
• " Attack, keep dribble & retreat + shoot
• " Attack, keep dribble & retreat, reattack

2:00 - beat previous score (4)
Star Shooting

Warm Up

• Lunge Series
• Dynamic Stretches
• Aussie Lay Ups: make 10 of each
• 10 x Dot Drill + Shoot 5 form shots

Muscular Endurance Tests

Max Push Ups in 1:00 or till failure
Max Time Wall Sit
Max Time Plank
Max Time Side Plank, R
Max Time Side Plank, L

​Ball Handling & Finishing

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

2:00 Shooting
​Star Shooting

March

• Mar. 6th
• June 17th
• June 24th

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Warm Up

• 0:30 Finishes - 4 kinds
• Dynamic Stretches
• Aussie Lay Ups: make 10 of each
• 8 x Dot Drill (0:20) + Make 5 form shots in 0:20
• Killer Ball Handling

Finishes

Must make 3 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 1/2 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.

Additional Assignments (10-15 minutes each)

• Shooting
• Killer Ball Handling
• Ball Handling Workout 1
• Ball Handling Workout 2
• Headline 4

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Focus:

1. Elbow under the ball, straighten follow through on release (pointer finger points through center of the hoop)
2. Straight guide hand
3. Squeeze core!

Workout:
MAKE 10 in a row form shots close with just shooting arm
MAKE 5 in a row form shots a bit further out, both hands
MAKE 25 left handed lay ups
MAKE 2 shots in a row from all 5 spots, ~10 feet out
MAKE 5 shots from all 5 spots, ~15 feet out

Shot Mechanics

January 11th

Notes
​ - Start low, feet under hips, toes pointed away from shooting hand 
 - Catch ball in shooting pocket either @ chest level or belly button level
 - Go up in rhythm, meaning, everything moves together (ball, hips, knees, ankles) as the ball goes up to your release point (forehead)

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Ball Handling

January 11th

Notes
 - Drop hips more
 - Feet wide (no walking on a tight rope!)
- Step with each move