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INDIVIDUAL DEVELOPMENT WORKOUT
Guard Workout - Tiger
Basketball
1. Warm up with 2 ball dribbling.
 | Stationary
dribbling - Eyes up, be ball quick. |
| Control
- both low below knees (rhythm/non - rhythm) |
| Speed
- both balls high (rhythm/non - rhythm) |
| High-Low
- one ball control dribble, one ball speed dribble |
| Add
down the floor dribbling (same as above) with a change of hands. |
2. Shooting
progression.
| Hold
high one second follow through. |
3. 5 lay-ups
clean, 2 free throws clean.
4.
Do the 7 dribble moves with a finish at the basket.
| Start
with a low body balance base of support (LBBBOS). |
| Have
a compact economy of motion. |
| You
make each move one from the right side then one from the left side. |
| Start
by spinning yourself a pass and catch down low. |
| From
here you circle tight and make a good direct or crossover move. |
| Start
from just outside the edge of the half court circle. |
| After
your finish at the basket you spin a pass and open to the big part
of the floor while you catch facing. |
| Then
using the same move you break a press up the middle to half court. |
| Then
make the same move on other side. |
| Then
go back to the right side and make the next move. |
| Do
this until you have made all 7 moves on both sides. |
Seven
dribble moves:
a.
Speed dribble - throw the ball out, get their, straight line drive as
quick as possible.
b. Hesitation dribble - fast, slow
(higher dribble stand up a little), fast, straight line drive.
c. In and out - head and shoulder, fake
a crossover move, take ball over and back, keep ball in same hand.
d. Stutter step - at 3 pt. line, squeak
feet with a wide stance if defender is off you shoot a 3 pointer, if not
go to basket.
e. Stutter crossover - right to left
hand, crossover low, look at basket on stutter, explode after crossover.
f. Between legs - from right side you
drive middle the defense turns you so you go between the legs left to
right hand, the angle you go through the legs is important, the ball
needs to go from back to front toward the basket slightly.
g. Pull back crossover - using a ball
screen by the 3 point line, go in hard to wing then use 2 pull back
dribbles 1 crossover dribble, right to left hand, then explode to
basket, rub shoulders with screen.
Key
coaching points on dribble moves:
1.
When you get to the 3 pt. line use 1 dribble to get to the basket unless
you hesitate to take the help out.
2. Do the moves at full speed game like
conditions.
3. Step with same foot on all drives,
60% of weight on permanent pivot foot.
4. Chin ball when shooting lay-ups.
5. Circle tight with the ball on direct
and crossover drives. Tighten up your game. Don't be lose with the ball.
Be compact and have an economy of motion.
6. Start and finish all moves from a low
body balance base of support LBBBOS.
7. Use all moves, but develop a go to
and counter move.
8. After move go straight to the basket
don't belly out.
9. Make moves right at an imaginary
defender. Get the defender on their heels.
10. Go -when you first catch a pass,
your the most open.
11. Use your weak hand in a 3 to 1
ratio.
5.
Free throw swish (+2 -2).
| If
you lose do 4 trips (4 dribbles down and 4 back, 3 to 1 weak to
strong hand), or a down and back weak hand. |
6. 7 dribble
moves pull up and shoot jump shot.
| On
all shots off the dribble landing on balance and low is a must
before you shoot the ball. |
7. Free throw
swish.
| 4
trips if lose or 1 down and back with weak hand. |
8. 32 point
shooting.
| Five
spots on the floor: baseline, wing, on top, opposite wing, and
opposite baseline. |
| You
make 3 moves from each spot. |
| The
first is a 3 point shot (worth 3 points), the second is a shot fake
one dribble drive to middle shoot jumper (worth 2 points) , and the
third move is a shot fake one dribble drive to middle lay up (worth
1 point). |
| So
each spot is worth 6 points. |
| At
the end you shoot 2 free throws (worth 1 point each) for a total of
32 points. |
| You
compete against yourself. |
| Make
the moves at game speeds be tight with your game. |
| The
drives to the middle you will be using direct and crossover moves so
step with the same foot each time. |
| The
moves from the top you can go either way, but be able to go both
ways. |
9. Free throw
swish.
| 4
trips if lose or 1 down and back with weak hand. |
10. 32 point
shooting again or Hornacek shooting
(spin pass catch facing low and in triple threat on balance, shoot and
rebound own shot, shoot 20 shots from game spots at game speeds).
11.
Free throw swish.
| 4
trips if lose or 1 down and back with weak hand. |
Compliments
of
Don Meyer Basketball Camps
P.O. Box 159054
Nashville, TN 37215-9054
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