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3-5th Drills

DRIBBLING

201

*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

202

*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

211

*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

212

*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

221

*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

222

*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

231

*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

232

*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

241

*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

242

*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

251

*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

252

*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

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