DRIBBLING
*Protect the ball, stay low and do not dribble above your knee or above your waist.
Rookie - 100-119 Dribbles in place for 1 min
Varsity - 120-129 Dribbles in place for 1 min
All-American - 130-139 Dribbles in place for 1 min
Pro - 140-149 Dribbles in place for 1 min
MVP - 150+ Dribbles in place for 1 min
*Every time you touch the ball in front of you that is one rep.
Rookie - 1-10 Circles around head, waist, each leg and both legs in 1 minute
Varsity - 11-20 Circles around head, waist, each leg and both legs in 1 minute
All-American - Figure 8's Forward 15-20 reps in 1 minute
Pro - Figure 8's Backwards 15-20 reps in 1 minute
MVP - Spider dribbling for 25+ reps in 1 minute
PASSING
*Use tape to make target on a wall. Measure 3-4 adult steps away from wall to measure the distance. Should be 10-12 feet in distance.
Rookie - 1-10 passes that hit target in 1 minute
Varsity - 10-15 passes that hit target in 1 minute
All-American - 15-20 passes that hit target in 1 minute
Pro - 20-25 passes that hit target in 1 minute
MVP - 25+ passes that hit target in 1 minute
*Chest Passes, Overhead Passes, Baseball Passes and Bounce Passes from about 10-12 feet away from a teammate (or a wall). Thumbs down, take a step towards teammate and make sure teammate gives a target (or put a mark on a wall to aim for).
Rookie - 1-20 reps of each type of pass in 1 minute
Varsity - 20-29 reps of each type of pass in 1 minute
All-American - 30-39 reps of each type of pass in 1 minute
Pro - 40-49 reps of each type of pass in 1 minute
MVP - 50+ reps of each pass in 1 minute
SHOOTING
*Line up shooting foot with other foot slightly back. 2 fingers point at rim. Keep your feet shoulder with apart, triple threat position, and elbow over your knee. Extend and follow through, hold form after release of the ball.
Rookie - 1-4 makes in 30 seconds
Varsity - 5-8 makes in 30 seconds
All-American - 9-12 makes in 30 seconds
Pro - 20-30 makes in 1 minute
MVP - 30+ makes in 1 minute
*Set up 5 cones 6ft from the basket (middle of the lane, the corners and from the elbows). Dribble in from about 15 ft away. Follow shooting form tips from lesson 1.
Rookie - 1-3 makes in 30 seconds
Varsity - 4- 6 makes in 30 seconds
All-American - 7-9 makes in 30 seconds
Pro - 20-29 makes in 1 minute
MVP - 30+ makes in 1 minute
DEFENSE
*Defensive stance, wall sits and lane slides. For lane slides, slide to the outside of the lane and touch the line. Then slide to the opposite line. Do not cross your feet, stay low and wide with your hands out.
Rookie - 1-10 Line touches on either side of the lane in 1 minute
Varsity - 11-20 Line touches on either side of the lane in 1 minute
All-American - 21-30 Line touches on either side of the lane in 1 minute
Pro - 31-40 Line touches on either side of the lane in 1 minute
MVP - 41+ Line touches on either side of the lane in 1 minute
*Continuous foot fire (chopping of the feet) while incorporating half twists every 2-3 seconds.
Rookie - 1-8 half twists while doing foot fires for 1 minute
Varsity - 9-18 half twists while doing foot fires for 1 minute
All-American - 19-24 half twists while doing foot fires for 1 min
Pro - 25-30 half twists while doing foot fires for 1 min
MVP - 30+ half twists while doing foot fires for 1 min
SPEED, AGILITY & QUICKNESS
*Place cones on the baseline and the top of the key. Count every time you reach a cone. Knees up to your waist on high knees and karaoke
Rookie - Reach 1-5 cones in 30 seconds
Varsity - Reach 6-10 cones in 30 seconds
All-American - Reach 11-15 cones in 1 minute
Pro - Reach 16-20 cones in 1 minute
MVP - Reach 20+ cones in 1 minute
*Make sure to run full speed and pump your arms as you sprint to each cone.
Rookie - Baseline to Free Throw Line Sprint - 1-10 cones in 30 seconds
Varsity - Baseline to 3pt Line - 5-10 cones in 30 seconds
All-American - Baseline to Half Court - 5-10 cones in 30 seconds
Pro - Complete a Half Court Suicide in 30 seconds
MVP - Complete a Full Court Suicide in 30 seconds
STRENGTH
*Make sure you are keeping your arms straight and your core tight.
Rookie - 1-30 Straight arm standing fly's in 30 seconds
Varsity - 30-50 Straight arm overhead raises in 30 seconds
All-American - 50-70 arm circles in 30 seconds
Pro - Hold downward dog for 1 minute and 10 seconds
MVP - Hold arm extended push up position for 1 minute and 20 seconds
*Place one cone on the baseline and another cone 15 ft away at the free throw line. Using your hands and feet crawl from cone to cone as many times as possible.
Rookie - Reach 1-5 cones in 30 seconds
Varsity - Reach 5-8 cones in 30 seconds
All-American - Reach 8-11 cones in 30 seconds
Pro - Reach 11-14 cones in 30 seconds
MVP - Reach 15+ cones in 30 seconds