Minooka Girls Basketball

Warm-up [15-20 min]

• Ball Handling

  • Body Circles [20x each] [rotate the ball around you legs, waist, and head]

  • Power Dribbles [10x each] [3x R-hand dribble, crossover, 3x L-hand dribble, crossover]

  • Figure 8 Dribble [20x each direction]

• Shooting

  • Form Shooting

    1. Shoot On Your Back [25x] [lay on your back, elbow in, snap the wrist and follow thru; shoot in the air and catch it on the way down]

  • Swish Shots [Make 10] [one hand form focused shooting from 3-5 ft. and must swish to count; work L, middle, and R]

Skill Development [40 min]

• Ball Handling

  • Two Ball Dribbling [10x each] [3x then crossover; 3x then L crossover/R thru the legs; 3x then R crossover/L thru the legs]

  • Change in Direction [10x each] [set up a cone/chair/etc. and attack it w/ a dribble and use a change in direction move once you get there: crossover, thru the legs, behind the back, hesitation, spin]

• Passing

  • Set up a target on a wall/garage door/etc. and practice chest, bounce, overhead passes from stationary positions, using pivots, and off the dribble w/ one hand and two hands [10x each]

• Shooting

  • Spot Shooting [10x from each spot]

    1. L-Corner, L-Wing, Top of the Key; R-Wing, R-Corner

    2. Three Rounds: [1] 5-8 ft. jumpers [2] 12-15 ft. jumpers [3] three point line jumpers

  • Free Throws [50x]

    1. Shoot 10 after form warm-ups, 10 after ball handling, and 10 after each spot shooting round

Additional

• Attack the Basket Sequence [5x each from about 15 ft. from L/R]

  • Jab step, rip thru, attack + finish [layup, jump stop, floater, jumper]

  • Attack the cone, change in direction + finish [layup, jump stop, floater, jumper]

• Defensive Technique/Footwork

  • Defensive slides/lane crosses [30x]

  • Defensive slide, drop step [10x each direction]

• Layup Sequence

  • Mikans [25 each L/R]

  • Chair Layups [5x each from 5, 8, 12 ft. from L/R]

  • Power Drives [15 each L/R]

  • Baseline Drives [15 each L/R]