Summer Challenge

2015 Off-season Bees Challenge

This summer we want every player in our program to improve their individual talents.  We have put together this challenge to build two of the most important skills in basketball:  shooting and ball-handling.  

Below you will find the workouts we would like to implement when working on these skills.  Doing these workouts will improve your skills and make our team better.

We want you to do this with at least one other player on our team but if that is impossible then the honor code is in effect.  You may complete this anywhere you need to (high school, driveway, church, etc)  just get it done!!  When you finish a workout let Coach Dooley by e-mail or text.

Each shooting workout has 425 makes and the ball- handling is to be worked on for 15 minutes each workout.  Our challenge to you is to complete 36 workouts by September 12, 2015.

For those who take the challenge you will get the pride of knowing you have done your best to make yourself and team the best it can be.  But for those who need a little more tangible reward, those who complete the challenge will get a tee-shirt (only those who do the challenge will be able to get it) also they will we get a steak dinner with all the coaches on September 12.  So step up the challenge and have fun while you are at it!!

Shooting Workout

Shooting: Be squared to the basket; use the backboard on all angle shots. Go hard in shooting sets.  Work for game shots, at game spots, at game speed. Get rest during the free-throws. Pass ball to self on all spot shooting sets.(Or even better get a teammate and do it together) Use proper footwork when going to get the ball and squaring up to shoot.  Use fakes before shooting on pull-up jumpers and lay-ups. We are dealing with MAKES in this workout. If you are missing figure out why the shoot isn’t going in ie. your shotline, feet, shoulder, follow through, etc. The idea is that you will spend less and less time on this workout as the off-season progresses because it should take less attempts to attain your goal of makes.

Post Moves include: drop step to baseline (fake middle first), drop step to middle (fake to baseline first), front pivot to baseline, front pivot to middle, up and under (both ways), baby hook. Half of the makes should include a fake before shooting.

Shot Type	Instructions	Makes
Form Shooting	5 Spots (corner, wing, top, wing, corner) make 5 each spot close to the basket 3-5 Feet	25
Reverse Layup	Right Side	10
Reverse Layup	Left Side	10
Free Throw		10
Short Shots	Catch shoot from 5 Spots 8-12 feet away from basket make 5 each spot	25
Post Moves	Left Side:  5 Baby Hooks                 5 Drop Steps               10 Up and Unders	20
Post Moves	Right Side:  5 Baby Hooks                    5 Drop Steps                  10 Up and Unders	20
Free Throws		5
Elbow to Elbow	Rotate from elbow to Elbow catch and shoot	10
Wing to Baseline	Catch and shoot (From wing move to baseline receive pass and shoot) Do Right and Left side of court 12-15 feet	20
Baseline to Baseline	Rotate from baseline right and left catch and shoot a 12-15 foot shoot.  Make 10 each side	20
Free Throw		5
Make a move at right wing	From just above the elbow make a move towards the baseline (10 makes) From just above the elbow make a crossover to the middle (10 makes)	20
Make a move at left wing	From just above the elbow make a move towards the baseline (10 makes) From just above the elbow make a crossover to the middle (10 makes)	20
3 pointers	Make 5 from 5 spots	25
Free Throws		5
Pull ups	From outside the 3 point line make a move and one dribble to pull up shoot.  Make 5 from 5 spots	25
Step Backs	From 5 perimeter spots make a move and one or two dribbles to a step back jumper.  Make 5 from 5 spots	25
Free Throws		10
Total Makes		315

Ball Handling

Make sure that when dribbling you are dribbling with force!  Be aggressive with the ball don't worry about losing control we want you to do these drills to build your overall game, remember mistakes in empty gym lead to awesome plays in full ones.  Do each of the following drills for 30 seconds.  Get the ball going as much a possible.  By the time you've finished with doing 36 times you should be able to keep the ball moving consistently throughout the workout.

Drill	Instruction	Time
Right hand pound	Pound ball hard as you can with right hand	30 sec
Left hand pound	Pound ball hard as you can with left hand	30 sec
Right hand pound high and low	Pound ball hard with right hand moving the ball from above the shoulder for two dribbles to at the ankle for two dribbles	30 sec
Left hand pound high and low	Pound ball hard with left hand moving the ball from above the shoulder for two dribbles to at the ankle for two dribbles	30 sec
Pound cross-over	Pound the ball right cross-over, pound the ball left cross-over	30 sec
Pound between the legs	Pound the ball right go between the legs, pound the ball left go between the legs	30 sec
Pound behind the back	Pound the ball then dribble behind the back right, repeat left	30 sec
Around the ankle Right	Dribble the ball with right hand around the right ankle	30 sec
Around the ankle Left	Same as above with left hand and ankle	30 sec
Lunge Right V dribble	Get in a lunge position and dribble the ball between the forward leg	30 sec
Lunge Left V dribble	See Above	30 sec
Triangle Dribble	Dribble the ball between the legs then behind the dribble then between the legs to the front.  continue in pattern	30 sec
Windshield Wipers Right	Move ball from side to side with right hand (keep on top of ball)	30 sec
Windshield Wipers Left	Move ball from side to side with left hand (keep on top of ball)	30 sec
Side Windshield Wiper Right	Move ball forward and backward at right side	30 sec
Side Windshield Wiper Right	Move ball forward and backward at left side	30 sec
Two ball pounds	Pounds two ball at same time	30 sec
Two ball alternate dribble	Dribble two balls alternating right and left	30 sec
Two ball cross-over	Dribble two balls crossing them over every three pounds	30 sec
Two ball between the legs	Dribble two balls then every third dribble send a ball between your legs	30 sec.
CONE DRIBBLING	Get four cone or whatever you have a plastic cup will work and space then with about 15 feet in between or whatever you can get
Each cone Right	dribble to each cone with right hand, with left hand reach down and touch the top of the cone to ground, return the cone to original position and speed dribble to the next cone	Down and back
Each cone Left	dribble to each cone with left hand, with right hand reach down and touch the top of the cone to ground, return the cone to original position and speed dribble to the next cone	Down and back
Cross-0ver	at each cone make a cross-over make sure to alternate speeds	2 down and backs
Between the legs	At each cone make a between the legs move make sure to alternate speeds	2 down and backs
Behind the back	At each cone make a behind the back move, make sure to alternate speeds	2 down and backs
Spin	At each cone make a spin move, be certain the keep hand on top of the ball through the spin and don’t bring other hand to the ball until you have completed the spin	2 down and backs
Behind the back twice	At each cone dribble the ball behind your back twice then speed dribble to next cone	2 down and backs
Reverse dribble	At each cone make two reverse dribbles, then a move (behind the back, between the legs, cross-over any of them DON’T SPIN) with a speed dribble to next cone and repeat reverse dribbles, etc.	Down and Back

You have over 100 days to get 36 workouts done.  It should take you about an hour to do the workout.  Do them at your pace, if you have to stop and take care of something, just come back and finish it where you left off.

Go Bees