EGTransform Day 28: Game Shots, High Volume Lower Body Training

* 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
* In your performance workout, if you can’t perform an exercise for the designated amount of
time, simply continue for as long as possible until your form breaks down

Skill Workout with Coach Drew:

One-Hand Touch Shooting 00:00 – 00:30

Touch Shooting 00:30 – 01:00
Pound, Shooting Hand Lift 01:00 – 01:30
Pound, Balance Hand Stuff 01:30 – 02:00
45 Degree Trigger Step (Off Dribble) 02:15 – 02:45
90 Degree Trigger Step (Off Dribble) 02:45 – 03:15
Three Step Dribble Jump Shots 03:30 – 04:30
1-2 Alternating Jump Shots 04:30 – 05:30
Two Minute Dribble Jump Shots 05:45 – 07:45
Slot-to-Wing Shift (Off the Dribble Jump Shot) 08:00 – 11:00
Wide Curl, One-Dribble Jump Shot 11:15 – 14:15
Fade, Baseline Sweep Jump Shot 14:30 – 17:00
Fade, Middle Rip Through Jump Shot 17:15 – 19:45
Corner Lift into One-Dribble Jump Shot 20:00 – 22:30
Baseline Drift into One-Dribble Jump Shot 22:45 – 25:15
Five Spot One-Dribble Shooting 25:30 – 28:00
Shift Dribble Threes 28:15 – 30:45
Five Spot Combo Shooting 31:00 – 34:00
Three Spot Spot Up Shooting 34:15 – 39:15
37 Point Thriller 39:30 – 41:30
Transition Pull-Ups 41:45 – 45:00

Performance Workout With Coach Alan:

* Rest 30 seconds between each set

Foam Rolling Sequence To completion

Dynamic Warmup To completion
Jump Rope Circuit To completion
Explosive Step Up w Med Ball 3 sets of 30 seconds
Step Up & Lunge Combo 3 sets of 45 seconds
DB 1 Legged RDL 3 sets of 45 seconds
Lateral Lunge to Crossover Lunge Combo w Med Ball 3 sets of 45 seconds
Flow Stretching Sequence To completion