Conditioning - Endurance Drill

This drill has 5spots and 3positions at each spot. In total you will be shooting 15 shots after one complete circuit. Starting in the corner run in for a layup and continue to the opposite side turn and come back for another layup. Try to get to the rim in one dribble, two at the very most and be aggressive. Continue back to the first corner to start the second position of the corner spots. Turn and flick the ball ahead to receive it for a 15ft jumper, chase down the rebound and push to the opposite corner and repeat for another 15ft jumper. Again run back to the corner and turn around for a solid on balance 3 point shot and run to the next corner. If you miss the shot at any position chase down the rebound and put the ball in before continuing the drill. Repeat all of this at the two wings, staying aggressive and focused. Only spot that is different is the top of the key as you don’t have an opposite spot to continue to, so turn and push the ball back to the top before attempting the second position. Stay focused and you should be making over 11 of the 15 shots to be consistent. Stay focused and keep the legs involved in each shot.

Skills - Step Back Jumper

Very handy move which many see in the higher leagues but the degree of difficulty is high. It takes a lot of energy and concentration to execute successfully. Its a great move to create space when the clock is running down, and only when the clock is running out in my book as its such a difficult shot and realistically if you wanted this shot, you could get it at anytime so save it for desperate cases. You need to be low so you can explode and shoot over the defender who is clearly pressuring you if this shot is necessary. Make sure you put the ball up as you are falling back you need to make sure you compensate for this falling and make really do concentrate and follow through. You have got to be moving and agile for this move to be most successful and to give you a solid clean look at the basket, and the best chance to make the shot. This can be executed from the in or outside the arch. Have plenty of practice before you think about using this shot in a game  or your coach mite sub you out if you miss. 

Skills - Double Dribble Floater

Starting on the three point line, Have two balls and dribble them in sync hard on the floor. Dribble 10 times before leaving one ball and pushing the other ball ahead with one dribble before shooting a floater. This is to help work on your soft touch so we do the hard dribbles and then perform a shot which takes touch to get used to going back and forth. Really concentrate on getting the ball up to give it a better chance of going in. You can float the ball either two ways; one is following through like you would on a normal shot and this can be done off one foot or two. The other is again off one or two feet but without a follow through and the shot is more of a push. This is a good shot to have in your skill bank, especially if you are playing against athletes or a lot of height.

Conditioning - Back Pedal Dunk

Place two chairs on the elbow and then sit a ball on each chair for you to pick up. Starting on the baseline under the basket, back pedal to the chair as fast as you can. Get low and have your knees bent powering through the hips ready to explode. Once you get to the chair pick the ball up and you have one dribble to get to the basket for the finish. Push hard to strengthen your legs and really cover the distance fast. This drill will both help you back pedalling during transitional defence and pushing forward on a turnover.

Skills - Split Screen. Flick Ahead

This is a very European move that looks easy and sounds easy but is tough as the space to execute this move is a so small and if you miss the opportunity you will most certainly turn the ball over. Placing a chair slightly higher than the wing like a big man was coming and setting you a screen. Dribble down like you are setting the defender up to use this screen. Using screens successfully is all about angles and making sure the screen is useful. Now most help side defender will step out to slow you down and help your defender and this can sometimes leave a gap for your to focus on. As the defender steps out a small gateway between the defender and your screener may open for a few seconds so how do you use this? The flick through is the quickest way to get into and through this gap. When you see that gap open extend your dribble out and into this gap for you to run after and make up the ground between you and the ball before help can react. Make sure you have back spin on the ball so it checks on the court and does not run away from you. You should not need a dribble after this be it as you pull straight up for a jumper or get to the rim and execute. Tough move to really use but very handy if used right.

Conditioning - Wall Sitting

Now throughout these blogs you will of heard me talk about your legs, your legs, conditioning for your legs. Well you legs carry you up and down the court, slide you on D and explode you on shots so they need to be in shape and ready to go at all time. The legs are your most important muscles when it comes to basketball and half of being able to perform to your potential you need to be able to move like you can. This is often used as a punishment drill for kids but for serious players it is a great way to condition your legs to stay down low.

Sitting on the wall with your legs at a 90degree angle you will certainly feel the pain. Hold a basketball directly out in front of you to stop the temptation of cheating. Now start by doing this for 30seconds at a time repeating it 3 times but eventually you need to be working towards being able to hold this position for 2minutes at a time. If you can do this your legs are certainly getting stronger and you will feel the difference.

Skills - Rip Threw

Very useful move for the guards and the big men as it is part of beating your defender. A good rip through can give you a hudge advantage on getting to the basket or creating space. You can either rip through; high, middle or low depending on how the defender is playing you. We mentioned doing this earlier but now We will demonstrate each one before you beat the defender and get by. Solid footwork is involved in any rip through to be successful so understand which foot is your pivot. Protect the ball with your elbows as you bring the ball through to stop anyone from knocking the ball loose. When the defender is playing you with his hand in your stomach you can go over his arm or under depending on what is most comfortable and what space you have. When the defender is really pushing up on you and pressuring you the best option is either rip it across your chest or down by your ankles to help get you low and on your way to beating the defender. Keep your legs slightly bent to stay ready to move, and quickly. Once you have ripped the ball through with your first dribble really extend your dribble to create more space so you can lay the ball up or finish at the rim depending on what the rest of the defence give you.