Click The Drills To See How to complete them
Single Ball Stationary
- Right hand and Left hand dribbles (60 total each hand)
- Figure – eight (low dribbles) (20 each leg) — For beginners rolling the ball is fine.
- 2 Dribble SWITCH (crossover, between the legs, behind back) (10 each hand)
Single Ball ADVANCED Stationary
- Cross wall touch (50 total)
- One dribble —> Between legs —> Crossover (20 each side left and right)
- One dribble —-> Between legs —-> Behind Back (20 each side left and right)
- Whip dribble cross (20 each side left and right)
Two-Ball Stationary
- Hard Dribbles Low “SAME TIME” (30 seconds on 15 seconds off)
- Hard Dribbles Low “ALTERNATE” (30 seconds on 15 seconds off)
Two-Ball ADVANCED Stationary
- One High, One Low (30 seconds on 15 seconds off)
- YOYO DRIBBLE (30 seconds on 15 seconds off)
- Windshield Wipers (30 seconds on 15 seconds off)
Single Ball MOVING
- Zig Zag Ball Handling (crossover, between the legs, behind the back, reverse dribble)
- Retreat Dribble Series (back, back, back, go)
“Everything negative – pressure, challenges, are all an opportunity for me to rise.”
-Kobe Bryant
THE BASICS
- Form Shooting — Regular Form or One Hand (5 Makes / 5 Spots)
- Three Spot Layups — “Right foot → Left Foot → Shoot” (10 Makes 3 Spots)
- Mikan Drill Regular & Reverse (20 Makes Each Side Both Regular & Rev.) *Peewees can focus on regular once regular layups are mastered 🙂
- Block to block Power Layups (20 Makes Each Side)
- Free Throws (20 Makes)
THE BASICS ADVANCED
- Two-Ball Mikan Drill Regular & Reverse (20 Makes Each Side R&R)
- 5 SPOT SHOOTING – Mid Range [Stationary] (10 Makes Each Spot)
FLIP, RIP, SHOOT SERIES
- Left WING: 1 Dribble Right, 1 Dribble Left (10 Makes Total -5 eachway)
- Top of Key: 1 Dribble Right, 1 Dribble Left (10 Makes Total -5 eachway)
- Right WING: 1 Dribble Right, 1 Dribble Left (10 Makes Total -5 eachway)
ADVANCED SHOOTING
“Some people want it to happen, some wish it would happen, others make it happen.”
– Michael Jordan
Conditioning
- 1 mile run no ball — (Try to beat the pro: 8 min. & 30 sec. or less for youth 10+)
- 1 mile run dribbling ball
- Jumprope – 10 minutes
- 25 yard sprints
Physical
- Pushups
- Pullups
- Wall Sits – Arms Out Defensive Stance
- Body Squats
- Front Lunges
- Side Lunges
- Planks
- Burpees
- Mountain Climbers
- Crab Walks
- Sit Ups
Recovery
- Hillside Stretch Routine
- Yoga w/ Adrienne
“Nothing will work unless you do.”
– John Wooden
Academic/Personal Growth
- Read at least 30min daily
- Journal 10 min daily
- Other assignments TBA
KHAN Academy – Free online education
“The future belongs to young people with an education and imagination to create.”
– Barack Obama
“If you can’t fly, then run. If you can’t run then walk. If you can’t walk then crawl, but by all means keep moving.”
– Martin Luther King
- Shooting: B.E.E.F. = Balance, Eyes, Elbow, Follow Through [Distance will come!)
- Athletic Stance for Stationary Dribbling = Feet shoulders width apart; knees bent; chest and
head up; hard pound; fingertips - Perfecting the fundamental/basic skills is necessary for all athletes even the PROS.
- HAVE FUN AND COMPETE
“Effective teamwork begins and ends with communication”
– Coach K
Hillside Weekly Schedule
Our goal is to teach each kid that no matter ones circumstance, resources, or lack of resources YOU
ARE IN CONTROL OF YOUR DESTINY. Participants will get creative and become more self – sufficient in
establishing a schedule that works for them. IF YOU WANT MORE DO MORE! DONT FORGET TO TURN
IN YOUR HOMEWORK! #HILLSIDESTRONG
Monday
Basketball Drills and education
Tuesday
Fitness and Education
Wednesday
Basketball Drills and education
Thursday
Fitness and education
Friday
Basketball and education
Saturday
Fitness and Basketball
Sunday
Rest day