Page 32 - WF Program Outline

Skill Workout – Week I (Tuesday & Thursday to coincide with Crossfit Program)
Ball Handling 10 minutes
FB Layup (Rt. & Lt) 5 minutes
Pitch Ahead Layup 5 minutes
1 Dribble Pull-up (jab, jab/shot fake) 10 minutes
Curl Shooting 10 minutes
3 pt. spot shooting 10 minutes
Cross-over, between the leg, in/out moves 10 minutes
3-man motion 15minutes

Bigs – Mikan, Reverse Mikan, R&L Hook, Backboard Tap Layup
V-Cut R&L Jump Hook, Turn & Face, Turn-Face-Hip-Hook

Skill Workout – Week III (Tuesday & Thursday to coincide with Crossfit Program)
Ball Handling 5 minutes
Transition Layup 3 minutes
Transition 2-Man Layup 3 minutes
Z Drill-2 Step-Deny-Closeout 8 minutes
Z-Drill (1 on 1) 6 minutes

Water

Curl Shooting 10 minutes
Post/Perimeter Work 10 minutes
Spot shooting & 3-man motion 10 minutes
4-man motion 15minutes

Skill Workout – Week V
Offensive Stations (in groups) 8 minutes
• Pass & Cut
• Pass & Screen Away
• Strong Side Post
• Weak Side Post

Defensive Stations (same groups as off. station) 6 minutes
• Z-Drill
• 2-Step
• Deny
• Closeout & Trace

1 on 1 Z Drill 3 minutes
1 on 1 Deny 4 minutes
1 on 1 Closeout 4 minutes

Shell Drill 10 minutes

Curl Shooting 10 minutes
5-man motion 5 minutes
Motion (LIVE) 15 minutes
Fastbreak (LIVE) 10 minutes
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