Sean Gallen |
STRENGTHS
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WEAKNESSES
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Defense
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Ball Handling
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Very coachable
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Limited Range (inside 15 feet)
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Nice shooting form!
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Finishing
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For any questions, comments or concerns regarding your training program, please reference the below document and then ask Alysa.
skillstrainingcontract.pdf | |
File Size: | 182 kb |
File Type: |
Ball Handling Assessments |
Finishing Assessments |
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Shooting Assessments
Star Shooting
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Star Shooting, 3pt
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2:00
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32
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24
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Big Shot
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Big Shot, 3pt
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3/6/20
33 |
1/11/20
4 |
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Conditioning Tests
50 Double Unders for Time
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5 Deep for Time
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1 Mile Run
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Lane Agility
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Max Time
Wall Sit |
Push Ups
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Plank
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Side Plank (R)
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Side Plank (L)
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3 Cone, no ball
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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 |
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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 |
January
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Jan. 4th
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Jan. 11th
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Jan. 18th
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Jan. 25th
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Warm Up
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
- 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
3 Cone Agility
Triple Threat - how to be aggressive on the catch and own space!
2:00 Shooting
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
2:00 - beat previous score (4)
Star Shooting
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
Max Time Wall Sit
Max Time Plank
Max Time Side Plank, R
Max Time Side Plank, L
Ball Handling & Finishing
Ball Handling
Curl the Coach (or Chair) & Finish
2:00 Shooting
Star Shooting
- 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
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Mar. 6th
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June 17th
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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.
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 1/2 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.
Additional Assignments (10-15 minutes each)
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Shooting
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Killer Ball Handling
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Ball Handling Workout 1
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Ball Handling Workout 2
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Headline 4
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Focus:
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
- Elbow under the ball, straighten follow through on release (pointer finger points through center of the hoop)
- Straight guide hand
- 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
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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) |
Ball Handling
January 11th
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Notes
- Drop hips more - Feet wide (no walking on a tight rope!) - Step with each move |