DRIBBLING

*Stay low on all ball handling drills and add a second ball to Figure 8's or See Saw's to increase difficulty. 

Rookie - Complete 16 Figure 8's in 1 minute

Varsity - Complete on each hand 10-15 one ball high and one ball low dribbles in 1 minute. 

All-American - Complete 40-50 see- saw dribbles in 1 minute.  Alternate hands half way through.

Pro - Complete 75-85 windshield wiper dribbles in 1 minute.  Alternate hands half way through.

MVP - Complete 120 windshield wiper into see-saw dribbles in 1 minute.

*Stay low, keep your eyes up and make the moves quick & explosive towards the next cone.  

Rookie - Complete 3 dribbles one way and a crossover 25-30 times in 1 min

Varsity - Complete 3 dribbles one way and go between the legs  20-30 times in 1 min

All-American - Complete 3 dribbles one way and go behind the back 30-40 times in 1 min

Pro - Complete 3 dribbles one way and then in and out to between the legs 40-45 times in 1 min

MVP - Complete 3 dribbles one way and then between the legs, behind the back and crossover 20-30 times in 1 min

PASSING

*Use tape to make target on a wall.  Measure 3-4 adult steps away from wall to measure the distance.  Should be 15-20 feet in distance.

Rookie - 5-8 passes that hit the 15ft target in 1 minute

Varsity - 8-16 passes that hit 20ft target in 1 minute

All-American - 16-20 passes that hit 15ft target in 1 minute

Pro - 20-25 passes that hit 20ft target in 1 minute

MVP - 25+ passes that hit 20ft target in a row in 1 minute

*Perform a crossover, behind the back or between the legs dribble into one handed bounce pass from 15ft or 20ft away.

Rookie - 5-8 crossover to strong hand bounce pass from 15ft in 30 secs

Varsity - 8-16 between the legs dribble to strong hand bounce pass from 20ft in 30 secs

All-American - 10-15 behind the back dribble to strong hand bounce pass from 20ft in 30 secs

Pro - 15-20 between the legs dribble to weak hand bounce pass from 20ft in 30 secs

MVP - 25+ behind the back dribble to weak hand bounce pass from 20ft in 30 secs

SHOOTING

*3 Spot Touch Drill - Only shots that are nothing but net count on this drill.  

Rookie - 1-3 swishes from all three spots in 1 minute

Varsity - 3-5 swishes from all three spots in 1 minute

All-American - 5-10 swishes from  all three spots in 1 minute

Pro - 8-15 swishes from all three spots in 1 minute

MVP - 15-20 swishes from all three spots in 1 minute

*2 Spot Opposite Sides - Elbow to elbow, wing to wing and top of the key 3 pointer to corner 3 pointer.

Rookie - Make 2-4 elbow to elbow shots in 1 minute.

Varsity - Make 4-8 elbow to elbow shots in 1 minute.

All-American - Make 10-15 wing to wing shots in 1 minute.

Pro - Make 8+ wing to wing 3 point shooting in 1 minute.

MVP - Make 10+ top of the key to corner 3 point shooting in 1 minute.

DEFENSE

*Close outs and defensive slides

Rookie - Baseline to wing closeout, back pedal to original spot and then closeout on the opposite side.  Perform 1-6 times in 1minute.

Varsity - Start on baseline, 10 footfires, sprint to free throw line, slide across the lane, then 4 zig zag defensive slides back to baseline and slide across to starting point & repeat.  Perform 5-10 consecutive times in 1 min. 

All-American - Baseline to wing closeout, back pedal to original spot and then closeout on the opposite side.  Perform 12-18 times in 1minute.

Pro - Start on baseline, 10 footfires, sprint to free throw line, slide across the lane, then 4 zig zag defensive slides back to baseline and slide across to starting point & repeat.  Perform 18-25 consecutive times in 1 min. 

MVP - Pass to partner then closeout and don't let partner score 1 on 1.  Get 3 stops in a row.  

*Lane Slides and Closeouts - Lane slides from one side of the lane to the other. 

Rookie -  Perform 1-10 lane line touches in 1 minute.

Varsity - Perform 11-20 lane line touches in 1 minute.

All-American - Perform 21-30 lane line touches in 1 minute.

Pro - Slide lane to lane then sprint to sideline to closeout. Back peddle to lane line to complete rep in under 8 seconds.

MVP - Slide lane to lane then sprint to sideline to closeout. Back peddle to lane line to complete rep in under 5 seconds.

SPEED, AGILITY & QUICKNESS

*Quick Sprints Back and Forth Across the Lane.

Rookie - Touch 1-6 lines in 30 seconds.

Varsity - Touch 7-12 lines in 30 seconds.

All-American - Touch 12-18 lines in 30 seconds.

Pro - Touch 18-25 lines in 30 seconds.

MVP - Touch 25+ lines in 30 seconds.

*Agility slides cone to cone.  Then dribble to the hoop and throw the ball off the backyard to yourself for a rebound.  Finish drill with a lay up, tip-in or a pump fake & lay up finish.

Rookie - Agility slides to rebound to lay up finish 1-3 times in 30 seconds.

Varsity - Agility slides to rebound to lay up finish 3-6 times in 30 seconds.

All-American - Agility slides to rebound to lay up finish 6-10 times in 1 minute.

Pro - Agility slides to rebound to lay up finish 10-13 times in 1 minute.

MVP - Agility slides to rebound to lay up finish 13+ times in 1 minute.

STRENGTH

*Double leg jumps and single leg jumps.  A shoe box will work if you don't have a plyometric jump box available to you.

Rookie - Double leg jump front to back. Perform 1-30 jumps in 1 minute.

Varsity - Double leg jump front to back. Perform 30-60 jumps in 1 minute.

All-American - Double leg jump side ways. Perform 60-80 jumps in 1 minute.

Pro - Double leg jump side ways. Perform 80-85 jumps in 1 minute.

MVP - One foot jumps and land on same foot.  Perform 85+ jumps in 1 minute on either foot.

*Push-Ups - Keep your back straight and your core tight.

Rookie - Perform 1-10 push-ups in 30 seconds.

Varsity - Perform 10-15 push-ups in 30 seconds.

All-American - Perform 15-20 push-ups in 30 seconds.

Pro - Perform 20-25 push-ups in 30 seconds.

MVP - Perform 25+ push-ups in 30 seconds.

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