THE WORKOUT

I. CONDITIONING WARM-UP (10 minutes)
A. UCLA Warm-up (No Ball). * Do each drill hard! Length of court and back = 1 rep
1. Jog length of court and back
2. Change of pace up & back.
3. Knee-highs: Slap hands on high knees as you run down & back.
4. Butt-kick runs: Heels to butt as you run down court.
5. Stride-Outs (Stretch out on running stride).
6. Sprint to one end, run backwards on way back.
7. Sprint end to end.
8. Jump Stops (Two foot) at ¼ ct, ½ ct, ¾ ct, opposite baseline.
9. 1-2 Stops L-R @ ¼ ct, R-L @ ½ ct, L-R @ ¾ ct, R-L @ baseline.
10. Backdoor Cuts “EYEBALL” L-R, R-L, L-R, R-L
11. Defensive Zig Zags – Dropstep @ ¼ ct, ½ ct, ¾ ct.
12. Defensive Attack & Retreat (Change lead foot @ ½ ct).
13. Defensive Attack,, Reverse, & Recover (Change lead foot @ ½ ct).
14. Defensive Run, Glide, Run 
15. Offensive/Defensive 1 on 1 without the ball (Stay lane wide length of court!). * May add ball & go 1 on 1 with the ball.

II. CONDITIONING DRIBBLING (5 minutes)
A. Game Condition dribbling
1. Speed Dribble.
2. Crossover @ ¼ ct, ½ ct, ¾ ct, baseline.
3. Stutter Step (Stop & Go) @ ¼ ct, ½ ct, ¾ ct, and baseline.
4. “Shake” Inside-Out @ ¼ ct, ½ ct, ¾ ct, and baseline.
5. Retreat Crossover “ .”
6. Jo Jo White Dribble (Keep ball behind back) “.”
7. Behind back dribble “.”
8. Spin Dribble “.”
9. ½ Spin Dribble “.”
10. Two-ball Dribble. 
*May add combo moves and freelance to these.

B. Up 2 Back 2 Drill 
Use center circle. Up 2 dribbles, back 2 dribbles, crossover, change hands, repeat. Timed for 30 seconds with 30 second rest.


III. CONDITIONING PASSING (8 minutes)
A. Timed Passing - 30 seconds w/ 30 second rest in between.
Use wall or tossback. Work hard on the following passes & pass crisply w/ backspin.
1. Chest 2. Bounce 3. Overhead 4. One Hand Push Pass (Stockton to Malone) 5. Behind the back 6. Sweep Pass 7. Hook Pass
8. George Raveling Superman Drill (off the glass)

IV. CONDITIONING SHOOTING (20 minutes)
A. Shooting on the move & off the dribble
1. Chris Mullin Shoot on the Move Drill
Use all 4 corners of the court. Run to each spot. Shoot from:
a. 15’ corner b. elbow c. 3PT corner J
Shoot the jump shot off the catch (either toss ball to spot or have rebounder pass to you. When you are finished you will have taken 12 shots from over the entire court. Challenge yourself to make at least 9 of 12. If less, go again.

2. Six Spot Shootout (Use cones or tape to mark each spot – corner,bank, elbow)
Make 1 shot @ each cone around the perimeter. *May play with 1, 2, or as many as 6 shooters. 

3. Ironman Shooting. (Use all 6 baskets in gym).
a. Make 1 pull-up jump shot behind FT line @ each basket. Finish at the center circle. Great time for this is 30-35 seconds or less.
b. Make 1 3PT jump shot at each basket.
c. Make a lay-up or runner @ each basket.
• The 5-Star SUPER IRONMAN Record (Shoot at all 20 outdoor baskets in Honesdale) is 3:38 shared by three campers most recently Laimus from Lithuania.


4. 5-Star Dribble Series Shooting Off the Dribble. 
*Use each side of basket; i.e., right hand on right side, left hand on left side…Drive from ½ ct circle to basket and attack the rim!

a. Stutter Step @ FT line, explode, lay ball in (Stop & Go)
b. Crossover “.”
c. Double Crossover “.”
d. Inside –Out “Shake” Dribble “.”
e. K.J. Crossover (b/w legs crossover R-L or L-R, explode to basket
f. Killer Crossover (Tim Hardaway)
g. Stutter Step, “Shake” Hop to Box for J (Bob Hurley)
h. H is for Holowicki’s “ 2 Dribble tap-back” move!
i. Spin Dribble (Gary Payton) lay in with opposite hand.
j. ½ Spin Dribble @ elbow into Jump Shot (KB)
k. Step-back jump shot – Drive the lane either side then pull-back for J.


5. Box Series (1 on 1 Facing or w/ back to Basket)
*Use both sides of the basket, both hands. Start from the baseline & toss to either elbow to initiate move. Use inside foot pivot, square up in triple threat position when facing. Use jump stop & straddle first hash outside lane with back to basket.

a. Toss to elbow, inside pivot (to middle), Jump Shot.
b. “” Shot-Fake & Step Through (Up & Under) for J.
c. “”Drive for lay-up or dunk.
d. “”Shoot the runner (“teardrop”) in the lane.
e. “”Drive across the lane for the running hook shot (Magic ’87 Finals!).
f. Toss above the box for post up – drop step baseline power move.
g. “” Dropstep middle for hook shot.
h. “”Turn and face to baseline, crossover into hook shot.
i. “”Turn and face to middle, Up & Under move.
j. Sikma move into Jump shot.
k. Sikma move into shot fake and drive.
l. Hakeem Olajuwon “Dream Shake” Fake to baseline, jump hook middle.
m. 2nd/3rd Effort Drill: Toss to board, Bang board, chin ball, fake, lay it in.

6. Mike Bibby Drill (use 2 chairs) work off the dribble & mix up shots (10).
7. Petro Drill (Drazen Petrovic – also use 2 chairs) 3PT shooting 10 shots.
8. Dropstep Drill – 60 seconds. Ball on each box. Pick one up, dropstep into power move & lay ball in. Replace ball, move to opposite box & repeat. Go hard you Horse!


V. ALL-PURPOSE CONDITIONING (20 minutes)

1. Horse (suicide drill) 1X run for 30 seconds, rest 30 seconds.
2. 17’s drill. 1X Run sideline to sideline & back. 60 seconds. Go for 17
*Miami Heat build up to 6 @ end of practice in pre-season).
3. 51/2’s 1X (Start at one baseline & sprint to the other baseline (Repeat this 5X & finish at ½ ct.
4. Defense: Lane Slide 1X …30 seconds , w/ 30 second rest.



5. Defense: Lane Slide “X OUT” Drill… 1X (30 seconds, w/ 30 sec. Rest)
(Start @ elbow – slide to opposite lane line mid point, dropstep, slide to baseline, sprint to opposite elbow, repeat.
6. Speed lay-up Drill 1X “”
(Right and Left handed lay-ups from each elbow. Dribble w/ outside hand & spin dribble @ each elbow.
7. Rim Touches (Same procedure as Speed lay-up but without the ball) 10 rim touches – alternate hands on each side of basket when jumping.
8. Complete the Square “”…Use FT lane. Start @ LT baseline/laneline intersect
On “Go” Sprint forward up the lane, @ FT line, slide to right elbow, then backpedal to rt baseline, then slide left back to start. Repeat counter-clockwise, clockwise, counter-clockwise. 
9. Complete the Square (with rope) “” Use jump rope!
Mix up patterns (two foot, one foot, alternate, etc.) Go clockwise, counter-clockwise, clockwise, counter-clockwise.
10. Obstacle Course (See Diagram below)
Shoot for 30 seconds or less. Start @ LT corner – At cones go (a) between legs (b) behind the back (c) crossover …. Then Give & Go w/ coach or wall, shoot lefty lay-up…In opposite corner pick up 2 balls & dribble… @ (d) cone go between one leg w/ one ball, @ (e) cone change balls/hands… @ ½ ct circle put one ball down & knock (f) cone over with chest pass. Pick ball up and dribble to cone (g) for pull-up jump shot. Clock stops on made FG & rebound!















11. Wall Sits/Lumberjack Drill (1:00)
12. Jump Rope (8:00) *Watch Stallone in “ROCKY III”
*Work on following jumps:
- Two foot -Alternate feet -Rt foot -Lt foot
-Cross -High Knees -Slalom Ski -Backwards
-Double jump -Triple jump -Lasso -Indy Jones “whip”
GO HARD & BE CREATIVE!!!

VI. OFF-COURT (TRACK) RUNNING CONDITIONING
A. “The Gauntlet”
1. Mile Run – 1 minute rest
2. ½ mile run – 1:00 rest
3. ¼ mile run – 1:00 rest
4. 200m run – 1:00 rest
5. 4 X 100 m (or 10 X 40m) w/ 15-30 sec. Rest in between…
*Under 20 minutes total = Great time… 20-23 = Very Good 24-30 = Good.