EGTransform Day 9: Stability

* Perform your performance workout with Coach Alan either immediately after your skill
workout, or separated by at least 4 hours.
* Every drill and exercise will be done for TIME, not a number of takes, makes, or repetitions

Skill Workout with Coach Drew:

One-Hand Touch Shooting 00:00 – 01:00

Touch Shooting 01:00 – 02:00
Shooting Hand Lift 02:00 – 03:00
Balance Hand Stuff 03:00 – 04:00
45 Degree Trigger Step (Off Pivot) 04:15 – 05:15
90 Degree Trigger Step (Off Pivot) 05:15 – 06:15
Veer Finishes 06:30 – 09:30
Veer Reverse Finishes 09:45 – 12:45
Mini Hook 13:00 – 16:00
Catch, Sweep into Finish at Rim 16:15 – 19:15
Catch, Rip into Finish at Rim 19:30 – 22:30
Backpedal into On Balance J 22:45 – 24:45
Catch, Sweep into Step Back 25:00 – 28:00
Catch, Sweep into Same Foot Step Back 28:15 – 31:15
KD Catch and Rip 31:30 – 34:30
KD Catch and Sweep 34:45 – 37:45
Sideline-to-Nail Shooting 38:00 – 41:00
Transition Pull-Ups 41:15 – 42:15
FT Swishes 42:30 – 45:00

Performance Workout With Coach Alan:

* Rest 45 seconds between each set

Foam Rolling Sequence To completion

Dynamic Warmup To completion
Jump Rope Circuit To completion
Lunge & Lateral Reach 3 sets of 45 seconds
1 Legged Superhero Reach 3 sets of 45 seconds
Hip Bridge March 3 sets of 45 seconds
Flow Stretching Sequence To completion