for
North Central Blaze (Red) 12U Girls
| North BlazeCentral | NAME: | 2 x per week= Homework assignment | |||||||||
| 12U Blaze Red | 3 x per week = Wants to be a player | ||||||||||
| Driveway Homework | 03/19/04 | 5 x per week = Wants to be a star | |||||||||
| Drill | Description | Time | Fri | Sat | Sun | Mon | Tue | Wed | |||
| WARMUP & STRENGTH | |||||||||||
| Stretch | All major muscles | 01:00 | |||||||||
| Run & Slides | Sprint up Driveway/Slides back - 2 X | 01:00 | |||||||||
| Slide back from side to side - ZIG ZAG | |||||||||||
| Jump Rope *** | 02:00 | ||||||||||
| Rebound Jumps | 3 Sets of 10 against backboard | 03:00 | |||||||||
| Throw ball up - jump - chin ball - repeat/Jump over 12" box | |||||||||||
| in between do skips up driveway | |||||||||||
| Pushups *** | 10 real slow ones - DON'T CHEAT YOURSELF | 01:00 | S | ||||||||
| DRIBBLING | C | ||||||||||
| Pistol Petes V dribbles | 1. Know the ball - extend arms above your head | 01:00 | R | ||||||||
| *** | 2. V dribble from hand to hand | 01:00 | I | ||||||||
| *** | 3. Side V dribble w/LH - RH | 01:00 | M | ||||||||
| *** | 4. Square V dribble w/LH - RH | 01:00 | M | ||||||||
| * Extra. Behind back/between legs/spider | A | ||||||||||
| Dribble against defender; LH/RH | Use Slide Dribble - Ball bounced at | 02:00 | G | ||||||||
| back foot with elbow up to protect. | E | ||||||||||
| Ball below waist. Use Change of Direction | |||||||||||
| Up w/Slide. Back w/crossover 2 X | |||||||||||
| Speed Dribble | Sprint and snap with ball ahead of you | 01:00 | |||||||||
| Ball at waist level - Stop and Pop at each end - 2X | |||||||||||
| SHOOTING | |||||||||||
| Layups | 10 each side - Use RH & LH | 02:30 | |||||||||
| Start at right baseline. LH dribble to L elbow, RH dribble to layup, rebound. Go to left baseline, repeat. | |||||||||||
| Mikan Drill | 10 each side - Use RH & LH | 02:30 | |||||||||
| Form Shooting | Move 1 step from hoop - BEEF X 10 | 01:00 | |||||||||
| Make 5 in a row before you move back. | |||||||||||
| Balance - Eyes - Elbow - Follow Through (wave at it) | |||||||||||
| Dribble w/eyes on basket, pivot on inside foot and shoot. Both sides of basket. | 10 from each side | 02:30 | |||||||||
| Throw, Catch Turn Shoot | 10 shots - Use Jump Stop and 1-2 pivot | 02:30 | |||||||||
| Close out | Sprint and stutter/zig zag/take a charge | 01:00 | |||||||||
| Foul Shots | 10 shots | 02:00 | |||||||||
| Cool down | 01:00 | ||||||||||
| 30 minutes | |||||||||||
| *** Try to do one of these every day at school recess. | |||||||||||
| Strength Tip: Keep your tennis ball with you to strengthen fingers and hands. | |||||||||||
| Parents want to help? | Play catch with them: | ||||||||||
| Two hand chest pass | |||||||||||
| Two hand bounce pass | |||||||||||
| One hand chest pass | |||||||||||
| One hand bounce pass | |||||||||||
| Entry pass - curl it | |||||||||||
| Lob pass - like a shot | |||||||||||
| Baseball pass | |||||||||||
| Bowling pass | |||||||||||
| Bad pass catch |
PRE-SEASON HOMEWORK - March 1st to March 12th. In order to prepare for the AAU season.
All players should be prepared to perform the following:
1. Go to the high school outdoor track. Complete 1 mile run in 10 minutes. Do this first. When you can complete it do one of the following every day. If you cannot make it the first time, go back to the track on another day and run eight single laps at full speed. Rest for 1 minute in between laps. Do this 3 times on 3 separate days and then do the 1 mile run again. You will make it. We will have a team run on March 12 at 6:30PM at North Middlesex Regional High School prior to our Thursday practice (weather permitting).
2. Go to your high school football stadium, run up the stairs to top of stadium and walk down. Repeat 20 times.
3. At your driveway or between two streetlight poles, sprint to the end, slide back from side to side making a zig-zag pattern back to your starting place. Repeat 10 times.
4. At a foul line in a gym or the same distance at home, slide from outside the foul line across the foul line to outside the opposite elbow. Go back and forth as fast as you can for a timed one full minute. Rest for 15 seconds. Repeat 10 times. Each of these will take no more than 15 minutes per day to complete. They are essential to prepare you for our style of play in AAU.
If you have questions, email Coach Wilayto.