2 WEEK
Transformation
Day 1
ON COURT DRILLS
1. Ball Handling (Crossover, Between the Legs, Behind the Back)
Reps; As many as you can for 90 seconds!
2. Finishing
Reps; 140 TOTAL makes in 7 minutes!
▶ 20 Normal Mikan makes
▶ 20 Reverse Mikan makes
▶ 10 Underhand Makes on Each Side (Left and Right)
▶ 10 Overhand Makes on Each Side (Left and Right)
▶ 10 Side Hand Makes on Each Side (Left and Right)
▶ 10 Euro-Step Makes on Each Side (Left and Right)
▶ 10 1-Step Makes with Dribble on Each Side (Left and Right)
3. Conditioned shooting
Reps; 103 TOTAL makes in 10 minutes!
▶ 50 Windshield Wipers (Elbow to Elbow)
▶ 3 Sets of 10 Shot MAKES (Short Corner, Top of the Key, Opposite Short Corner)
▶ 10, 1-Dribble Pull Ups from EACH Wing
▶ 1, 3-Pointer from Each Wing and Top of the Key - with a Full-Court Sprint in Between!
4. Stop Separation Shooting
Reps; 50 MAKES in 6.5 minutes
Sets of 5 - Start on One Side and Complete ALL 25 - Then Switch!
▶ 5 Speed Stop Makes
▶ 5 Punch Drag Makes
▶ 5 Step Back Makes
▶ 5 Under Drag Makes
▶ 5 Inverted Drag Makes
5. 3 Point Shooting
Reps; As Many MAKES as Possible in 4 Minute
6. Conditioning
Rep: 2 Suicides in 70 seconds
Day 1
ATHLETICISM
EXERCISES
Exercise: (Perform as Many as You Can)
▶ Plyometric Push-Ups to Failure
▶ Leg Lift Hold to Failure
▶ Plyometric Jump to Failure
Day 2
ON COURT DRILLS
1. Pocket Dribble & Drop Footwork
▶ 2 Pound Dribbles (20 left, 20 right)
2. Punch Dribble & Split Footwork
▶ 2 Pound Dribbles, Punch Dribble Split
· Complete 40 Total as You Alternate Hand
3. Turn Dribble & Dribble Jab
▶ 2 Manipulation Dribbles, then Dribble Jab (In n’ Out)
· 20 Right Hand and 20 Left Hand
4. Attack Using Footwork & Dribble Variations
▶ 2 Dribble, Pocket & Drop;
· Make 3 Layups Going Right from the Right Elbow (Any Finish You Want!)
· Make 3 Layups Going Left from the Left Elbow (Any Finish You Want!
▶ Downhill 1 Dribble, Pocket & Drop;
· Make 3 Shots from the Paint Starting from the Left Wing
· Make 3 Shots from the Paint Starting from the Right Wing
▶ 2 Punch Dribbles, Split;
· Make 3 Layups Going Right from the Right Elbow (Any Finish You Want!)
· Make 3 Layups Going Left from the Left Elbow (Any Finish You Want!)
▶ Downhill 2 Dribbles, Split;
· Make 3 Shots from the Paint Starting from the Left Wing
· Make 3 Shots from the Paint Starting from the Right Wing
▶ 1 Dribble, Turn Dribble & Dribble Jab
· Make 3 Layups Going Right from the Right Elbow (Any Finish You Want!)
· Make 3 Layups Going Left from the Left Elbow (Any Finish You Want!)
▶ Downhill 1 Dribble, Turn Dribble & Dribble Jab
· Make 3 Shots from the Paint Starting from the Left Wing
· Make 3 Shots from the Paint Starting from the Right Wing
Day 2
ATHLETICISM EXERCISES
1. Single-Leg Squats (Pistol Squats);
▶ 50 left leg
▶ 50 right leg
2. 50 Crunches
3. 50 Body-Weight Squats
Day 3
ON COURT DRILLS
1. Attack Footwork
▶ Between the Legs Skip Step to Pickup
· 10 Total (5 Right, 5 Left)
▶ Lateral Bound (Turn Dribble)
· 10 Total Shifts (5 Right, 5 Left)
▶ Hip Rotation Pivots (1 dribble Hip Rotation Step)
· 10 Total (5 Going Left then switch to Going Right)
.2. Downhill Attack Footwork
▶ Skip Step
· Attack: Make 3 Finishing at the Rim Going Left
· Counter: Make 3 Finishing Going to the Middle
· Shot: Make 3 Shots after the Skip Step
Complete All 9 Makes then Switch Sides!
▶ Lateral Bound
· Attack: Make 3 Finishing at the Rim Going Left
· Counter: Make 3 Finishing Going to the Middle
· Shot: Make 3 Shots after the Skip Step
Complete All 9 Makes then Switch Sides!
▶ Hip Rotation
· Attack: Make 3 Finishing at the Rim Going Left
· Counter: Make 3 Finishing Going to the Middle
· Shot: Make 3 Shots after the Skip Step
Complete All 9 Makes then Switch Sides!
Day 3
ATHLETICISM EXERCISES
1. Narrow Push Ups: 60 to Failure
2. Leg Lifts Holds: 60 seconds to Failure
3. Crunches: 60 to Failure
Day 4
ON COURT DRILLS
1. Speed Stop
▶ Speed Stop Shots (Any Variations You Want!)
· 3 Going Left, 3 Going Right then Switch Sides
2. Under Drag
▶ Under Drag Shots (Any Variations You Want!)
· 3 Going Left, 3 Going Right then Switch Sides
3. Punch Drag
▶ Under Drag Shots (Any Variations You Want!)
· 3 Going Left, 3 Going Right then Switch Sides
4. Drill: Stop Separation Footwork
▶ 1 Dribble Zig Zag Speed Stop
· 3 Half-Court Lengths While Alternating Directions Every Single Rep
▶ 1 Dribble Zig Zag Under Drag
· 3 Half-Court Lengths While Alternating Directions Every Single Rep
▶ 1 Dribble Zig Zag Punch Drag
· 3 Half-Court Lengths While Alternating Directions Every Single Rep
Day 4
ATHLETICISM EXERCISES
1. Regular Squats; 60 to Failure
2. Leg Lift Scissors; 60 to Failure
3. Plyometric Jumps; 60 to Failure
Day 5
ON COURT DRILLS
CONDITIONING SHOOTING
1. Form Shooting
▶ Sets of 5 -10
2. Timed Drill; 50 1 Dribble Pull-ups Attacking Middle.
▶ Make 50 Total, Grabbing Rebound, Alternating Elbows Every Rep!
3. Timed Drill; 30 2 Dribble Pull- Ups Attacking Baseline.
▶ Make 30 Total, Grabbing Rebound, Change Spots for Every Rep
4. Timed Drill; 10 3s
▶ Make 10 3-Pointers Total, Grabbing Rebound, Changing Spots Every Rep
Day 5
ATHLETICISM EXERCISES
1. Regular Push-Ups: 70 to Failure
2. Bicycle Crunches: 70 to Failure
3. Plank Holds: 70 Seconds to Failure
Day 6
ON COURT DRILLS
1. Middle Jab
▶ Rep: Make 5 Baskets (Any Shots You Want!) from EACH Pivot Foot
2. Front Jab
▶ Reps; Make 5 Baskets (Any Shots You Want!) from EACH Pivot Foot
3. Side Jab
▶ Reps; Make 5 Baskets (Any Shots You Want!) from EACH Pivot Foot
Day 6
ATHLETICISM EXERCISES
1. Single Leg Squats: 70 to Failure
2. Crunches: 70 to Failure
3. Plank Holds: 70 Seconds to Failure
Day 7
ON COURT DRILLS
1. Standard Shot Fake and Attack
▶ 3 Attacking Right
▶ 3 Attacking Left
2. Frame Shot Fake
▶ Frame Shot Fake, Step Through; 3 Makes EACH Side
▶ Frame Shot Fake, Step Around; 3 Makes EACH Side
▶ Frame Shot Fake, Spin; 3 Makes EACH Side
3. Overstep Shot Fake (Rondo Move)
▶ Overstep, Spin; 3 Makes in Each Side
▶ Overstep, Hesitation; 3 Makes in Each Side
Day 7
ATHLETICISM EXERCISES
1. Narrow Push-Ups; 80 to Failure
2. Crunches; 80 to Failure
3. Side Planks; 80 Seconds to Failure
Day 8
ON COURT DRILLS
1. First Step Finish (Skip Step Attack)
▶ Make 3 Going Left and 3 Going Right
▶ (Mix Up Your Finishes!)
2. Veer Finish
Starting Footwork: Use Lateral Bound to
Create Space
▶ Veer Finishes with the Outside Hand:
▶ 3 Makes Each Way
▶ Euro Step Finishes with the Outside Hand:
▶ 3 Makes Each Way
3. Drill: Power Finish
Starting Footwork: Use Hip Rotation to Create Space
▶ Power Finish towards Rim: 3 Makes Each Side
▶ Power Finish Pro Hop away from Rim:
▶ 3 Makes Each Side
Day 8
ATHLETICISM
EXERCISES
1. Squats: 80 to Failure
2. Plank Holds: 80 seconds to Failure
3. Crunches: 80 to Failure
Day 9
ON COURT DRILLS
1. Side Hand Finishes
▶ Baseline: 5 Makes
▶ Midline: 5 Makes Left Hand, 5 Makes Right Hand
▶ Baseline: 5 Makes
2. Under Hand Finishes
▶ Make 5 from Left Block
▶ Midline: 5 Makes Left Hand, 5 Makes Right Hand
▶ Make 5 from Right Block
3. Floaters
▶ Make 5 from Left Block
▶ Midline: 5 Makes Left Hand, 5 Makes Right Hand
▶ Make 5 from Right Block
4. Dribble Across Midline
▶ 3 Makes Straight In
▶ 3 Makes Off Backboard
5. Dribble At Midline
▶ 3 Makes Finishing Off Inside Foot
▶ 3 Makes Finishing Off 2-Foot Hop
Day 9
ATHLETICISM EXERCISES
1. Plyometric Push-Ups: 90 to Failure
2. Extended Calf Raise: 90 to Failure
3. Plank Holds: 90 Seconds to Failure
Day 10
ON COURT DRILLS
1. Form Shooting- Hand & Off- Hand Placement
▶ 5 Makes from 2 Different Spots
2. Lift Path
▶ 5 Makes from 2 Different Spots
3. Consistent Footwork
▶ Make 5 Foot Replacement Shots
▶ in Each Direction
▶ Make 5 Rhythm Step Shots
▶ in Each Direction
4. Release Focus
▶ 5 Makes from 2 Different Spots
Day 10
ATHLETICISM EXERCISES
1. Plyometric Push- Ups; 90 Reps to Failure
2. Bodyweight Squats; 90 Reps to Failure
3. Crunch Tucks; 90 Reps to Failure
Day 11
ON COURT DRILLS
1. Dribble Back Down to Middle
▶ 3 Makes Opening Up Each Direction
2. Dribble Back Down Counter Spin
▶ 3 Makes Opening Up Each Direction
3. Reverse Pivot Jab Jumpers
▶ 3 Makes Opening Up Each Direction
4. Drill: Middle Jab Faceup (Fighting Pressure)
▶ 3 Makes Opening Up Each Direction
5. Drill: Forward Step Spin Move (Accepting Pressure)
▶ 3 Makes Opening Up Each Direction
6. Drill: Faceup, One Dribble Shot to Space
▶ 3 Makes Opening Up Each Direction
7. Drill: Faceup, One Dribble Punch Step-Back
▶ 3 Makes Opening Up Each Direction
8. Drill: Game Time Shots
▶ Make 5 Randomized Combos / Shots from Each Wing
▶ with Different Jab and Face-up Moves
Day 11
ATHLETICISM EXERCISES
1. Regular Push-Ups: 30 Reps to Failure
2. Narrow Push-Ups: 30 Reps to Failure
3. Crunch Tucks: 100 Reps to Failure
4. Plyometric Push-Ups: 30 Reps to Failure
Day 12
ON COURT DRILLS
1. Punch Step Back
▶ Outside- Inside footwork:
▶3 Makes Going Each Direction
▶ Run (Inside- Outside footwork):
▶3 Makes Going Each Direction
2. Under Drag
▶ Under Drag Foot Replacement (Hop):
▶3 Makes Going Each Direction
▶ Under Drag Rhythm Step:
▶3 Makes Going Each Direction
3. Punch Drag
▶ Punch Drag Foot Replacement (Hop):
▶3 Makes Going Each Direction
▶ Punch Drag, Touch Step Back:
▶3 Makes Going Each Direction
Day 12
ATHLETICISM EXERCISES
1. Regular Push-Ups: 30 Reps to Failure
2. Narrow Push-Ups: 30 Reps to Failure
3. Plyometric Push-Ups: 40 Reps to Failure
4. Crunches: 100 Reps to Failure
5. Slide Steps: 100 Reps to Failure
Day 13
ON COURT DRILLS
1. Drill: Double Between
▶ Double Between & Go:
▶Make 3 Reps Each Direction
▶ Double Between & Counter:
▶Make 3 Reps Each Direction
▶ Double Between & Shoot:
▶Make 3 Reps Each Direction
2. Drill: Between, Behind- the- Back
▶ Between, Behind- the- Back & Go:
▶Make 3 Reps Each Direction
▶ Between, Behind- the- Back & Counter:
▶Make 3 Reps Each Direction
▶ Between, Behind- the- Back & Shoot:
▶Make 3 Reps Each Direction
3. Drill: Between Legs, Push Cross
▶ Between- the- Legs, Push Cross & Go:
▶Make 3 Reps Each Direction
Day 13
ATHLETICISM EXERCISES
1. Regular Push-Ups: 20 Reps to Failure
2. Narrow Push-Ups: 20 Reps to Failure
3. Plyometric Push- Ups: 60 Reps to Failure
4. Plyometric Jumps & Steps Slides:
100 Reps to Failure
Day 14
ON COURT DRILLS
1. In n’ Out
▶ In n’ Out, Cross: Make 3 Reps Each Direction
▶ Counter In n’ Out, Double Cross Make 3 Reps Each Direction
2. Cross Jab
▶ Cross Jab: Make 3 Reps each direction
▶ Counter- Cross Jab, Cross: Make 3 Reps each direction
3. Shark Dribble
▶ Shark (Consistent dribble pattern) & Go: Make 3 Reps each direction
▶ Counter: Shark, Skip & Go: Make 3 Reps each direction
Day 14
ATHLETICISM EXERCISES
1. Plyometric Push-Ups: As many as you can
2. Leg Lift Holds: As many as you can
3. Plyometric Jumps: As many as you can