The gym will be available 10 minutes prior to practice so that the athletes can free shoot and get loose before practice.

3 pm- Warmup drill:

5 man weave with layup, 3 on 2 back [shooter and passer of the layin from the original 5 man weave play defense against the remaining 3 in the group]

3:05- Stretch as a group

3:09- Ball Handling

Before dribbling exercises, the players will work on hand eye coordination by making circles with the ball around their head, waist, & legs as fast as they can, then they will began dribbling.

 [broken down into 30 second increments]

Right handed. Left handed. Crossovers. In & out dribble [switching hands after 15 seconds each]. Figure 8. Full court speed dribble down & back. Full court speed dribble down the sideline, do a ball handling move at the 3 point line and drive to the basket for a layin down & back. Next is full court dribbling pull up jumper down & back.

Shoot 2 free throws.

Get a drink.

3:20- Defensive Shell

 4 people to a group [some groups may have +1 if odd number of players] , 3 groups [subs rotate in]

First defensifve shell will be to just check positions. One group of 4 will be on offense, spread out around the 3 pointer. They won't move they will just pass the ball around the perimeter giving the defense a chance to refresh where they need to be; whether on the ball, in deny, or in help. Each group will check positions one time through for 15-20 seconds. COMMUNICATION IS KEY, TALK ON DEFENSE.

The next round of defensive shell will allow the offense to attempt to drive to the basket if the defense doesn't stop them. The defense will have to focus and work on on-ball defense, help & recover, defensive rotation, and close outs. FORCE BASELINE, DON'T ALLOW MIDDLE, HELP & ROTATE. If the offense scores they stay on offense, defense goes off and does 5 pushups while the awaiting group comes on to be the new defense. If defense gets a stop, such as a rebound or creates a turnover, the defense switches to offense. [5 min]

3:28 Shooting Drill

14 Spot Shooting

2 teams- each team must make 7 shots [counting outloud after each made shot] from each of the 14 spots, which are in order:

right handed layin [make 7 & rotate] -> baseline jmper on the right side-> baseline 3 pointer-> 

right handed from the block -> wing jumpshot -> wing 3 pointers->

free throw jump shots-> top of the key 3 pointers->

left handed block shots-> left side wing jumpshots -> left side wing 3 pointers ->

left handed layins-> left baseline jumpers ->left baseline 3 pointers. Once the players have made it all the way around to the other side, finishing with the baseline 3 pointers, they shout 7! to let everyone know who won.

Loser has a running consequence.

Get a drink

3:34 Split up for Gaurd and Post Individual Work

Posts work on post moves: Dropstep baseline, dropstep middle, step-throughs, barkly. 5 each, on both sides. After they finish post moves, the group of posts work on catching and facing at the free throw line and making a high-low pass to their fellow post at the basket.

Gaurds get into 2 lines under the hoop 4 balls. The first person in the line throws a pass to the coach up top and runs to the free throw line and L cuts out to the 3 pointer, recieves the pass back from the coach up top. The gaurd catches and squares up to the basket and takes one dribble to finish with a layin. Both lines are alternating. After catch & go twice on each side, its a shot fake and go [baseline or middle] and finish with a layin. Next is jab crossover one dribble pull up jumper, only oncee on each side. Finish up with a catch and shoot 3 pointer on each side.

3:44 Run through plays

2 groups, run through all the plays including man to man plays, zone, and out of bounds.

3:54 Implement new play.

Choose 5 people to run the play half speed with no defense, showing everyone the duties of each position. Each group runs through it twice, 5 on 0.

Then each team gets a chance to run it game speed against a defense. Go back and forth for a while letting the players figure out different options the play has.

4:04 3 minute scrimage

Divide the teams up evenly, each team gets a coach. The coach will tell them what defense to play, what plays to run.

After the game is over the coach will make an assessment pointing out good things and bad things, and switching up the teams if neccessary.

Get a drink, and play another 3 minute game.

4:14 Work On Press Break

2 teams, first time run press break dry, then add the defense.

4:24 Boxout Game- Winners & Losers

4 even lines, 2 on the baseline under the basket & 2 at the elbows of the free throw line. Coach will stand under the basket & throw the ball to one of the players at the free throw line and that person gets to shoot, both players are on their own team. Once the ball is thrown in, the players on the baseline run out and play defense on the 2 at the freethrow line. If the shot is made or missed the purpose is to blockout and rebound the ball and put it up again to score a basket. Whichever teams scores gets to be on the "winners" side, under the basket. Teams will be able to go as long as they can, its not about how many points they score. This is a game with a 5 minute time limit. Whoever is under the basket at the end of the timer are the "winners" and the losers are the people at the free throw line. Losers have a running consequence.

4:30 Conditioning

5 part pyramid. Players spread out along both baslines. They sprint down the floor to the oppsite end and do a pushup. After that they sprint back down to the end they came from and do 2 pushups, so on and so forth doing the next order of pushups after each sprint. Once they're up to 5 pushups they work their way back down to 1 pushup. [Basically its sprint 1 pushup, sprint 2 pushups, sprint 3 pushups, etc.)

When finished get a drink and MAKE 4 free throws.

4:40 Woohoo practice is over!! Now into the weight room to work on our fitness!!

I believe that working hard can also be fun at times with the little competitions here and there. You don't want the kids to dread going to practice everyday. And I also believe weight lifting is essential!