DRIBBLING

# of Dribbles in 1 minute.

Drill can be done with your right hand or your left hand.  

Rookie - 50-60 

Varsity - 70-79 

All-American - 80-89

Pro - 90-99 

MVP - 100+ 

# of Dribbles in 1 minute.

Drill can be done with your right hand or your left hand

Rookie - 60-70

Varsity - 71-80 

All-American - 81-90 

Pro - 91-99 

MVP - 100+ 

PASSING

Rookie - 10-15 Passes in 30 seconds

Varsity - 15-20 Passes in 30 seconds

All-American - 20-25 Passes in 30 seconds

Pro - 25-30 Passes in 30 seconds

MVP - 30+ Passes in 30 seconds

Rookie - 8-10 Passes in 30 seconds

Varsity - 11-13 Passes in 30 seconds

All-American - 14-16 Passes in 30 seconds

Pro - 17-19 Passes in 30 seconds

MVP - 20+ Passes in 30 seconds

SHOOTING

Rookie - Hit the mark on the wall 1-10 times in 1 min

Varsity - Hit the mark on the wall 10-20 times in 1 min

All-American - Hit the mark on the wall 20-30 times in 1 min

Pro - Hit the mark on the wall 30-40 times in 1 min

MVP - Hit the mark on the wall 40+ times in 1 min

Rookie - 1-5 Form shots made in 1 minute

Varsity - 5-10 Form shots made in 1 minute

All-American - 10-15 Form shots made in 1 minute

Pro - 15-20 Form shots made in 1 minute

MVP - 20+ Form shots made in 1 minute

DEFENSE

*Squat at 90 degrees, pretend to sit in a chair and keep your back straight with your eyes straight forward.

Rookie - Be able to hold squat with hands out for 30 seconds

Varsity - Be able to wall sit for 30 seconds

All-American - Be able to hold squat with hands out for 1 minute

Pro - Be able to wall sit for 1 minute 

MVP - Be able to wall sit for more than 1 min and 10 seconds

*Touch the inside of the lane lines.  Stay low, do not cross your feet, step and slide while staying low.

Rookie - 5-10 Lane slides in defensive stance in 30 seconds

Varsity - 11-15 Lane slides in defensive stance in 30 seconds

All-American - 16-20 Lane slides in 30 seconds

Pro - 21-25 Lane slides in 1 minute

MVP - 26+ Lane slides in 1 minute

SPEED, AGILITY & QUICKNESS

*Every time a player goes around one of the cones that is 1 rep.  Set cones on the baseline and at the top of the key.

Rookie - Circle cones 10-15 times while doing High Knees for 1 minute

Varsity - Circle cones 15-20 times while doing High Knees for 1 minute

All-American - Circle cones 20-25 times while doing High Knees for 1 minute

Pro - Circle cones 25-30 times while doing High Knees for 1 minute

MVP - Circle cones 30+ times while doing High Knees for 1 minute

*Every time a player reaches a cone that is 1 rep.  Set cones at baseline and at the top of the key.

Rookie - Karaoke from cone to cone 5-10 times in 1 minute

Varsity - Karaoke from cone to cone 10-15 times in 1 minute

All-American - Karaoke from cone to cone 15-20 times in 1 minute

Pro - Karaoke from cone to cone 20-25 times in 1 minute

MVP - Karaoke from cone to cone 25-30 times 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

Rookie - Arm Raises in Front for 30-40 reps in 1 min

Varsity - Side Arm Raises for 30-40 reps in 1 min

All-American - Arm circles for 30-40 reps in 1 min

Pro - Hold the downward dog position for 1 min

MVP - Hold the plank position for 1 min and 15 secs

Rookie - Overhead to toes for 20-30 reps

Varsity - Overhead to toes for 30-40 reps

All-American - Arm raises with side bend for 10-20 reps

Pro - Arm raises with side bend for 20-30 reps

MVP - Arm raises with side bend for 30-40 reps

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