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The Physical Warmup

1.) Foam Roll: Feet, Calves, Hamstrings, Quads, Groin, Lats, Upper Back 2.) Calf Stretch x 20 seconds per leg 3.) Lunge Stretch x 20 seconds per side 4.) Quad Stretch x 20 seconds per side 5.) Hip Rotator Stretch x 30 seconds 6.) Ankle Mobility Complex x 10 each direction, each leg 7.) Squat-to-Stand x 10 8.) Reverse Lunge w/ Posterio-lateral reach x 10 each leg 9.) Lateral Squat x 10 each side 10.) Inchworms x 5 11.) Cradle Walks x 10 each leg 12.) Pushup Bridge x 15 13.) Knee Pullbacks x 10 each leg 14.) Psoas Holds: 5 sets of 5 seconds each leg, relaxing between each rep 15.) Superdog Glute Activation: 2 sets of 12 each leg 16.) Wall Slides: 2 sets of 10 17.) Jump Rope: Freestyle, 2-5 minutes total 18.) 2 Leg Lateral Line Hops x 20 19.) 2 Leg Vertical Line Hops x 20 20.) 1 Leg Lateral Line Hops x 20 each leg 21.) 1 Leg Vertical Line Hops x 20 each leg 22.) Low Pogo Jumps x 30 23.) High Pogo Jumps x 12

“Feel” Warmup #1 – Phase 1 and 2
1.) 2.) 3.) 4.) 5.) 6.) 7.) Carleton Shooting x 25 reps per hand Backboard Bounce Shots (Seated) x 20 1 Hand Form Shots – 3 at each spot out to 15 feet Wall Pass Series #1 Pound Series 5 free throws Nash Series #1

Day 1: Repetition Focused 1.) Physical Warmup 2.) Feel Warmup #1

) 10 free throws 4.) 10 free throws 6.EffectiveHandle.) 10 free throws 4.) Physical Warmup 2.) Euro Series #1 7.) Cross-Kill Series #1 11.) 10 free throws 12.) High Release Series #1 9.EffectiveHandle.) Ball Handling (Basement Ball Handling or www.) 10 free throws 6.) Physical Warmup 2.) 10 Free Throws 8.3.) 10 Free Throws 8.) 10 free throws 6.) Denham Brown Series #1 7.) 5x7’s 13.) Turn Series #1 11.) Conditioning (Options detailed above) Day 2: Quickness Focused 1.) 10 Free Throws 8.) 25 free throws 12.com) 5.) Conditioning (Options detailed above) Day 3: Movement Focused 1.EffectiveHandle.) Drop Turn Series #1 7.) 10 free throws 4.com) 5.com) 5.) 10 Free Throws 10.) 10 Free Throws 10.) 5 Step Series #1 .) 10 Free Throws 10.) Ball Handling (Basement Ball Handling or www.) Feel Warmup 3.) Kill Series #1 9.) Feel Warmup 3.) Ball Handling (Basement Ball Handling or www.) Corner Series #1 9.) 25 free throws 14.

) Physical Warmup 2.com) 5.) Feel Warmup 3. Doubles Drill x2-5 (Spontaneous! No thinking) 4.) Ball Handling (Basement Ball Handling or www.) 20 free throws 5.6 layup/pull up mid range/pull up 3 2. Piston Drill x6 Up and Back 3.11.) 25 free throws 12.com) 4.) Testing Technique 1.EffectiveHandle.) Conditioning (Options detailed above) Day 4: Testing 1.) 50 free throws Day 2: Testing 1.) Feel Warmup 3.) 10 free throws 4.) Feel Warmup 3.) Ball Handling (Basement Ball Handling or www. Drop Pivot Finish x4-6 alternate between each leg 3.) Physical Warmup 2.) 20 free throws 7.com) 5. Floor Touch Drives x4 -6 always to the middle 2.) Denham Brown Series #1 6.) Ball Handling (Basement Ball Handling or www. Piston Drill (One day a week) Sprint to half court do a move then sprint to other side up to 5 each side .) Turn Series #1 8.) Physical Warmup 2.EffectiveHandle. floor touch 4.) 10 free throws 4. drop pivot Control(first) 1.EffectiveHandle. Multi V x4.) Testing Deloading: Week 4 Day 1: Maintenance Work 1.

Day 1. Iso Lunge drive x3-4 2. ½ Splitx3-4 Day 1. 2 step slides x12 x 4 . 2 step slides x12 x 4 3. double stridex3-4 4. 2 leg laterals into shuffle x4 trips per side x4 sets 4. Lateral speed skaters x12 total x4 sets 2. Split Squat Jump Drives-x3-4 3.