PG Skills - Day 1

Character trait of the day: Discipline.

Playing the point requires strength, speed, endurance, and skills. These skill sessions will include strength and conditioning exercises as well as drills to hone your on-court skills.

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The Warm-up:

1. Ball overhead squats x10

2. Side lunge ball wrap around - Right x10

3. Side lunge ball wrap around - Left x10

4. Ball-to-ground squat jumps x10

5. Ball push-ups (alternating hands like the image below) x10

6. Ball plank 30 sec

7. Dribble sit-ups - Left-hand x10

8. Dribble sit-ups - Right-hand x10

9. Ball overhead lunge jumps x20

10. Basketball in hand burpees x20

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Dribbling drills:

Grab a stopwatch and switch every 30 sec or 25 dribbles

1. Stationary dribbling, head up, 30 sec or 25 dibbles, then switch hands

   • High pounds - R/L hand

   • Low pounds - R/L hand

   • Crossover - Wide/Narrow

   • V dribble - side to side, forward-back w/ R/L hand

   • Hang/hesi/pocket dribble

2. Dribbling while walking forward to half-court

   • Crossover, BTL combo

   • Cross, BTB combo

   • Cross, V-dribble combo

   • Cross, BTL, BTB comdination

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Finishing drills

1. One-hand finishes - dribble around the key from L block to L elbow to R elbow to R lay-up all with R-hand. Do the opposite with L-hand.

2. Mikan and reverse Mikan drill

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Shooting drills

1. Form shooting: 5’, 10’, 15’

2. Elbow curl (catch and shoot or dribble and shoot)

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If you have a defender, practice handling the ball against pressure using drills from the video below.

• Take the ball to half-court against a defender.

• Dribble to half-court against a defender in as few dribbles as possible.

• Dribble to half-court with back to defender.

• Practice the hang/hesi/pocket dribble with crossovers.

• Practice turning into the defender from a back-to-defense position (+1 pt for each turn)