Hi Girls,
It was great to meet all of you yesterday. I have added some stuff for you girls to work on in the preseason as well as conditioning/quickness drills you can try.
7 weeks til tryouts. Have fun!
-Coach
POST/PERIMETER DRILLS
Some
Individual Drills:
1. Miken Drill
2. Weak Hand Shooting/Dribbling, 3. Offensive Rebounds - put-backs 4. Toss to
block- execute post move. (Practice the skills you need to improve!)
Practicing
Moves with Teammates:
Drill: 1 post, 1 passer on wing; post
above the block, call for ball, catch and score. All moves (drop step, drop
step with power dribble, turn-around jumper, up and under, lob pass) without
defense (use both sides of floor). Add defense, ask to play high/low side after
pass inserted. Progress defense to denying the pass from wing. Offensive post
must work to keep position by keeping her feet moving and defense on back
Drill: 2 lines on wings, a ball in each
line. Post 1 flashes through lane to post above the block. Post 2 on ball side
wing passes the ball to Post (good
passes = step around bounce pass), who executes required moves. After Post 1 makes
move, Post 2 cuts through and receives pass from opposite wing after cutting to
post above the block. (Continuous)
Drill: Catch, Face Up, Direct Drive –
catch with hands to the ball, pivot to square up, low and balanced. Beat
defender with quick first step, ball to side of the body. 1 dribble to get to
basket.
Drill: Catch, Face Up, Crossover Drive
– Cross over body with non-pivot foot, go body to body on the step, sealing off
defender. 1 dribble to get to basket.
Drill: Shot fake – show the ball to
defender but keep fake short (waste to nose) Keep your knees bent. If commits/leaves feet, drive to basket
Drill: Shot fake and Clear Dribble to
Jump Shot - 1 or 2 dribbles to get
by defender. (Dribble attack to basket
north to south not east and west) Pull up for jump shot.
Drill: Jab Step and Shot. Jab at the defender with non-pivot foot. If defender reacts, by stepping back – SHOOT!
Drill: Jab Step
Crossover. If defender reacts to the jab step, attack top foot with crossover
step and drive.
Drill: Combination
– Jab at defender and pull back ready to shoot. If defender recovers quickly
and attacks shot, shot fake and drive to the hoop.
Pre-Season Workout Ideas:
1. Quickness Exercises
The ability to move with speed and quickness can help you win more
individual battles than any one single quality. To build quickness:
1. Jump rope: Quick Feet: 5 x
30s, rest 15s between each 30s rep
2. Run stadium stairs/bleachers 5 up/5 down then immediately do 30
crunches or 10 pushups. Rest for 30 seconds. Repeat 5x. Switch off between
crunches and pushups between sets.
3. Run through an agility ladder (complete set 5x, 15 sec rest)
4. Box jumps: 6 sets 30
secs each rep, 60–90 sec rest in between each set
5. Shuttle Runs: 10:10:10 Walk for 10 seconds, Jog for 10 seconds,
print for 10 seconds. Repeat this activity for 15 repetitions. Use walk time as
your recovery time.
Conditioning
Drill (with teammate)
Ball Drop
Benefits: Footwork, hand quickness, eye-hand coordinationReps: 30 seconds
Sets: 4-6
Rest: 60-90 seconds
Instructions:
- Stand arms length away from partner in defensive stance
- Partner holds tennis ball in each hand
- Sprint to ball after partner’s throw
- Catch ball before second bounce
- Toss back to partner and sprint back to starting position
- React and sprint to next throw from partner
- Partner should vary distance, direction and speed of throws
