preason drills and workouts

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 coordination
Reps: 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

*Your partner should vary the hand she uses on throws and constantly change-up the pattern. For example, throw left hand, left hand, left hand and then right hand because it’s much more unpredictable then throwing left hand, right hand, left hand. This forces you to react faster and improve your first-step.