Table of HoW To Use THIs

ConTenTs GUIDe
CoaChing 101 – offense The goal of this Coach’s Guide is to teach youth basketball
2 Overview players the necessary fundamentals of basketball.
3 Triple Threat
4-6 Passing
7-10 Dribbling The skills and drills in this guide are fundamentals that
12 Pivot basketball players of all levels and ages should understand,
13 Jump Stop practice, and master.
14-18 Shooting
The drills described in this Coach’s Guide will act as building
CoaChing 101 – Defense
19-24 Stance & Positioning
blocks in preparing players for the Jr. NBA Skills Challenge.

strength & ConDitioning Practice everyday – Let’s see if a player from your school will be
25-26 Speed Drills the Jr. NBA Skills Challenge Champion!
27 Conditioning
28 Core Exercises
29-30 Leg Strengthening Drills
31 Weight Training & Nutrition
CoaCHInG 101 CoaCHInG 101
fUnDamenTals offense
• Fundamentals should be practiced everyday
• Players of all ages and skill levels should practice fundamentals
TrIPle THreaT
Why is it important?
• Coaches should always communicate to their players the importance of • The player is a THREAT to shoot, dribble, an d
basketball fundamentals pass from this position
• The player can make athletic, explosive moves

teaChing points
ProPer PraCTICe HabITs • Feet should be shoulder-width apart
• Use your practice time efficiently • Toes should be pointed towards the basket
• Be disciplined and pay attention to detail • Knees should be slightly bent
• Coach with a positive attitude and energy • Back should be straight and player’s head
• Continually practice good habits should be upright
• Develop a routine practice plan for each training session • Player’s head and center of gravity should be in center of body
• Have specific goals for each practice session • The ball should be placed on players dominant side, in shooting position

KeeP IT sImPle
• Basketball is a simple sport; coaches should focus on breaking down the game
of basketball into segments for their players to learn
• Coaches should use their assistants to help in practice planning and execution
• A coach should explain the purpose for every practice drill SHOOTING
Lay-ups
Form Shooting

TRIPLE
THREAT
DRIBBLING PASSING
Pivot Chest
Jump Stop Bounce
Overhead

2 3
CoaCHInG 101 overheaD pass
• In triple threat position

PassInG • Hold ball with both hands on either side of the

ball
• Passer brings basketball directly overhead
WHy Is IT ImPorTanT? • Pushing off of back (pivot) foot and stepping
• To promote teamwork: basketball is a team game – not a game played by individuals with front foot
• A pass can advance the basketball faster than a dribbler can advance the • Passer snaps elbows down with arms, finishing
basketball
with arms extended in front of body
teaChing points
• Passer should alWays execute a pass while in Triple Threat position

TyPes of Passes
tWo-hanDeD Chest pass
• In triple threat position
• Hold ball with both hands on even level with PassInG DrIlls
chest/sternum stationary “lane” passing
• Push ball out from chest and push with back • Each player is partnered with a teammate
(Pivot) foot, take a step with front foot
• Aim pass towards receiver’s chest/sternum
•
• Partners ( ) stand, facing each other, each on one side of the free throw lane
extended
• Fully extend arms, snap wrists outward, • Both passer and receiver stand in a basketball stance (passer in triple threat,
back of hands facing each other receiver with knees bent, back straight and hands open, ready to catch the
• The passed basketball should have rotation basketball)
• Players pass the basketball back and forth, executing the proper fundamental
BounCe pass chest pass, bounce pass, and overhead pass
• In triple threat position • Repeat each pass 15-20 times
• Hold ball with both hands on even level with
chest/sternum
• Passer aims for a spot on the floor, two thirds
of the way between passer and receiver.
• Passer pushes ball out from chest and push
with back (pivot) foot while steping with front
foot (non-pivot foot)
• Once the receiver catches the basketball,
he/she should be in triple threat position

5
4
Keep aWay passing
• Form groups of three CoaCHInG 101
• Each group has one basketball
•
• Two players are on offense ( ) and lined p DrIbblInG
across the free throw lane facing each other
• Third person is on defense (X) and in the
6 e
middle of the two offensive players
• The two offensive players pass back and
forth to each other, using the chest pass,
bounce pass, and overhead pass
• Passers always remain in triple threat
position, keeping their pivot foot on the
ground at all times. Make sure passers do not
travel. ad
• The defender in the middle attempts to defend
passes made by both offensive players all
• The defenders goal is to try to deflect a pass
without fouling
• Passer is not allowed to dribble and is not
allowed to travel
• If the defender touches any of the passes,
or if the offensive players make bad
passes, the defender will then move to
offense.
• The offensive player who makes the
bad pass moves to the middle and plays
defense
• If there are no bad passes made by the
offensive player or deflections
made by the defender, players should
rotate positions every 30 seconds

CoaChing points
• Teach players communication during this drill
• Passer – calls out the name of his/her partner during each pass
• Receiver – calls out “ball” when passer performs the pass
 • Be creative, practice dribbling with both left and right
WHy Is IT ImPorTanT? hands, between the legs, and behind the back.
• To set up a team’s offensive
• To improve an angle to make a pass to a teammat 7
• To make space for an open shot or to get an
open shot for a teammate
• To avoid defensive pressure

teaChing points
• Use fingertips when dribbling, never use the
palm of your hand
• Always keep knees bent, back straight, and he
up while dribbling
• Keep the hand that is not dribbling the basketb
up to protect the basketball from defensive players
• Keep your head up to see the basketball court – do not look at the
basketball
when dribbling
• Player should focus on keeping the dribble below his/her waist
• A great player can dribble effectively with both hands

DrIbblInG DrIlls
stationary Drills
• Players should dribble the ball as fast as possible
• Begin dribbling drills at 15-30
second intervals and move to 1
minute per set
• Players should dribble with their
knees bent, back straight, and
head up while maintaining a low
dribble
• Players should not look at
the basketball when
dribbling.
CirCle Drill up anD DoWn DriBBles
• Player stands with feet and legs together, knees bent slightly • Player begins in Triple Threat position, with knees be nt
and back straight
• Player begins by moving the basketball around both legs for 10 rotations
• Player dribbles with right hand allowing the ball to
• Player then moves the basketball around waist for 10 rotations
bounce to their waist
• Player then moves the basketball around head for 10 rotations
• Player then brings the height of the dribble as low s
• Player finishes with alternating legs, waist, and head after each rotation. a possible, performing as many dribbles as
Continue this movement until 10 total rotations are complete possible
• Player then brings the dribble back to waist height
and repeats the same motion for 30 seconds to 1 minute
• After performing two sets right handed, player
should switch to the left hand and perform the same drill

Cone Drill
• Place 5 cones (3 meters apart) on the court as
shown
• Players line up on the baseline, no more than 5
players per line
• First person in each line receives a basketball
• Player dribbles as fast as they can with his/her
right hand to the first cone
figure eight DriBBles • Player continues going forward, weaving in an d
• Player stands with legs apart and knees slightly bent out (slalom) of each cone
• Player then dribble basketball in figure eight motion around both legs • After player passes the 5th cone, he/she turns to
• Right hand dribbles around right leg and left hand dribbles around left leg the outside of the cones, and speed dribbles back
to the line and hands the ball off to the next
• Player should keep head up, not looking at the ball person
• Player continue dribbling motion for 30 seconds, focusing on keeping their
dribble low points of emphasis
• Goal is to perform as many dribbles as possible per every figure eight loop • Players should keep their heads up while dribbling
(not looking at the basketball)
• Players should dribble below their waist

8 9
 CoaChing tips King of the CirCle
• If players do not dribble with their heads up, make them start over • Place up to 5 players (each with basketballs and are dribbling) into the center
circle of the court
• If players lose the basketball, make sure they retrieve the basketball and return
to the point of where they lost control of the ball • Players continue to dribble and at the same time attempt to deflect or steal
• Be creative and add various dribbles to the drill (behind the back dribble and other players’ basketballs
spin moves) • Every 15 seconds, the coach should blow the whistle for players to switch
dribbling hands
DriBBle relays
• Form at least 2 lines on the baseline of no points of emphasis
more than 5 players each • Players should keep their heads up while dribbling (not looking at the basketball)
• First person in each line gets a basketball • Players should dribble below their waist
• On the Coach’s whistle, the relay begins • Player’s non-dribbling arm should be out to protect the basketball from the
• The first player dribbles to the opposite side defender
of the court, touching baseline with foot
• Player then turns and dribbles as fast as
possible back to beginning position
• When the first player returns to the line, he/
she hands the ball to the next person in line,
who then continues the same action
• Continue this until all players have
completed the task

points of emphasis
• Players keep their heads up while dribbling
(not looking at the basketball)
• Players should dribble below their waist

CoaChing tips
• If players do not dribble with their heads up,
make them start over
• If players lose the basketball, make sure
they retrieve the basketball and return to the
point of where they lost control of the ball
• Be creative, add various dribbles to the drill
(left hand dribble, cross over dribbles, 2 ball
dribbles and below the knee dribbles)

10 11
 CoaCHInG 101 CoaCHInG 101
PIvoT JUmP sToP
WHy Is THIs ImPorTanT?
• Helps an offensive player to avoid defensive pressure WHy Is THIs ImPorTanT?
• Assists a player in making an offensive move • To be used at the end of a dribble or when receiving a pass
• To prevent a traveling violation after speed dribble
teaChing points • To establish the pivot foot
• When one foot is lifted, the foot that is planted on
the floor is the “pivot” foot teaChing points
• When pivoting, player should remain in Triple pivot foot • As a player picks up dribble, he/she shall land on both feet
Threat position and pivot with the balls of his or simultaneously
her foot, maintaining proper balance • The landing should be soft and on balance
• The pivot foot must always remain on the floor and not slide • After the jump stop, player should be in Triple Threat position
• Once the pivot foot is established, the pivot foot cannot change • After a jump stop occurs, a player is able to use either foot as
the pivot foot

12 13
 CoaCHInG 101 Delivery
• Ball should start motion directly upwards from shooting

sHooTInG pocket
• Elbow should be positioned directly under basketball
• Ball should stay in front of the head on the shot (it should
TeaCHInG PoInTs
• All players should begin shooting practice close to the basket not go behind or on the side of the head)
• A player should use fundamental shooting techniques at all times • Shoot with legs, core, and arm strength
• Elbow and wrist should extend in a straight line towards bask et
fUnDamenTally soUnD sHooTInG • The shooting hand should extend in straight line to the rim
target • The ball should come off hand with backspin
• Player locates the target (ring or backboard) • The guide hand stays to side and does not change the
• When shooting, player should keep eyes on the target (the ring or backboard) flight of the basketball
shooting anD lanDing
stanCe anD BalanCe • Release ball on the way up, just before top of jump
• With feet shoulder-width apart, balance on balls
• Use legs to generate force for shot
of feet
• Both feet should be pointed towards the target • Player should land in the same spot as where jump shot
was made (this shows good balance)
• Shoulders should be square towards the target
• Knees should be bent on every shot folloW through
• Fingers pointed at target (ring) resulting in backspin on shot (backspin will
shooting poCKet – triple threat make a shot soft)
• As ball is caught or when dribble is stopped, • Follow through high
move ball to shooting pocket • Hold the follow through position until the basketball hits
the ring
grip
• Keep space between middle of ball and
middle of palm
• Spread fingers enough to balance ball lay-UPs (one HanD - one fooT)
• Ball should sit on finger pads footWorK
• When dribbling right handed on right side of basket
BalanCe hanD • Plant inside, left foot and jump off of left foot and shoot with
• Non-shooting hand should be placed on the right hand
side of basketball when shooting
• When dribbling left handed on left side of basket
• Balance hand should not shoot/push the ball
• Plant inside, right foot and jump off of right foot and shoot
• Balance hand should not add force or spin to s hot with left hand

14 15
 aim/push release • Player’s off shooting hand (balance hand) does not aid in shooting, it only
• Always use the backboard balances the basketball
• Aim at the upper corner of the backboard square • In every shot, the player should extend the arm straight up and snaps his/her
wrist – this should result in backspin on the basketball
• Shoot the basketball softly
• Player pushes the ball off of fingertips towards
the upper corner of the square on the backboard

unDerhanD release
• As a player gets stronger, use the underhand
release to result in a softer shot and control
• With the palm facing up and the arm extended
toward the basket, let ball roll off the palm and
then the fingertips
• Lay the ball softly towards the basket.

CoaChing tips
poWer lay-ups (tWo-foot jump stop) • Players always hold their follow through after shot
• Power lay-ups provide increased strength, protection, and control of the • This drill can be performed at any time with or without a basketball court
basketball when there is defensive pressure.
• A player makes a dribble move to the goal, about 2-3 feet from the basket
form shooting
he/she performs a jump stop
• Three players stand with a
• The player’s shooting hand is behind the basketball when the shot is performed
basketball, 1 meter from the
• The lay-up is taken when both feet jump simultaneously basket, at one of the three spots
as shown on next page
sHooTInG DrIlls • Feet should be shoulder width
flat BaCK Drill apart with knees bent and
shoulders square to the basket
• Players lie down flat on their back with a basketball, practicing shooting the
basketball straight up into the air • Player holds the basketball in front
with palms facing upwards; non
• Player laying on their backs should have their elbows bent when their shooting
shooting hand can hang at players
hands are flat, near his/her shoulder
side
• The elbow of the shooting hand should be at the player’s side, it should not be
away from the body
• Player takes a shot upwards – a proper shot will return directly down

16 17
 • Players bring the basketball to the
shooting pocket, using only their CoaCHInG 101
shooting hand
• Elbows should be pointing directly
towards the floor
Defense
• Wrist should be bent, palms of hands
flat, fingers out (similar to a waiter DefensIve sTanCe
holding a tray) WHy Is THIs ImPorTanT?
• Players should hold this form and aim at • For a player to maintain good balance
the front of the rim • For a player to perform an athletic defensive step slide
• Players should proceed to shoot with teaChing points
one hand, leaving the non-shooting • Feet should be shoulder-width apart (similar to Triple Threat)
hand to the side
• Toes should pointed forward
• Focus on using legs on every shot and
• Balance on the balls or front of the feet (not flat-footed)
end every shot on toes
• Knees should be slightly bent and player should be balanced, not leaning over
• Player should hold follow through with
wrist bent (like reaching into the cookie • Back should be straight and head should be upright
jar) until the shot basketball hits the rim • Defense is a part of basketball that all players can play, regardless of age or
• Player then grabs the ball and repeats talent level
the process
• Each player should get a minimum of
20 repetitions, 100 repetitions per day
is ideal FOOT FIRE

progression
• As players master this drill, they can take a step further away from the ring
18
and incorporate the non-shooting hand
• Player should focus on the non-shooting hand only as a balance for the
basketball – it should not be used to shoot the basketball
• Player can then incorporate a jump shot into this drill DEFENSIVE STANCE

CoaChing tips
• Players should always hold their follow through until the shot basketball hits CLOSE OUT
the ring
• Make sure players bend their knees on every shot, even on close range shots
• This drill is focused on proper shooting mechanics, no long distance or three
point shots should be taken
DEFENSIVE SLIDE TECHNIQUE

19
 hanD plaCement (against DriBBling player) Closeout
• Defense is played mostly with a player’s feet, but proper hand positioning is • When the defensive player is coming to defend an
essential offensive player from a distance away/ offensive
player receives basketball/the defender, in a low
• Keep one hand low to defend the basketball
stance, rushes towards offensive player
• Keep the other hand high to guard against the pass
• The last few steps for defender should be quick,
• Do not reach for the basketball and lose balance choppy steps to slow momentum
• Always move the feet to keep the offensive player in front • The balance should be back, back straight, head up
hanD plaCement (When the offensive player piCKs up their DriBBle) • One hand should be up to defend the shot, while one hand should be low to
• Keep both hands lifted and tracking the basketball defend a dribble move
• Player should remain with knees bent, back straight and head up

Defensive step sliDe DefensIve DrIlls

• Defend the offensive player as he/she dribble lane Drill
• Player’s line up inside the free throw lane area with their outside foot placed on
• Feet should remain shoulder-width apart the free throw lane line.
• Balance and weight should be on the balls or front of feet • Players all assume a proper defensive stance with knees bent, back straight,
• Feet should not cross or come together when performing defensive step slide head up, and hands out
• To move forward, the front foot steps in the direction defender wishes to go, • On coach’s whistle, players slide from one lane line to the other
while back foot pushes off (a step slide) • Player touches the opposite free throw lane line with foot they shall remain
• The rear foot then slides up halfway to the front foot low, balanced and in a defensive stance
• Step slides are taken with quick, short movements • Player then quickly changes direction and performs defensive slide towards
• Do not hop when performing a step slide – instead focus on balance the opposite side free throw lane line
• The defensive player should always stay between the offensive player and the • Players continue sliding action from one lane line to the other lane line and
basket count to see how many lane touches they can reach in 30 seconds

21
20
 free throW lane Drill (WorK on quiCK • Coach will then roll the basketball to another location where the defensive
Changes of DireCtion anD proper player has to change direction, slide step, and retrieve the basketball.
footWorK) • Drill should last beginning with 20 second sets up to 1 minute sets as players
• Players line up at the bottom corner of free throw become better conditioned.
lane line
• At the coach’s whistle, one player at a time
Zig Zag Drill (to improve Defensive stanCe/posture/footWorK)
sprints to the top corner of lane (elbow)
• Players begin in defensive stance without basketball (no offensive player) at
• When player touches corner, player assumes baseline corners
defensive stance and defensive slides to the
• Facing the baseline, the player will defensively slide towards the elbow – once
opposite side elbow
he/she reaches the elbow, the player will plant the foot nearest the foul line
• After touching the elbow, the player will and open up their leg and defensively slide towards the sideline
backpedal towards the bottom corner of the lane
• Players need to focus to keep their head up, keep their back straight, keep
• After touching the bottom corner (baseline), players their eyes forward and stay low and in a defensive stance while sliding
in a defensive slide will return to the original
• Players should not cross their feet, and feet should not come together and
starting position.
touch while sliding
• The area covered in drill is the free throw lane
• Continue the zigzag sliding action (as shown in the diagram) – once the
• The footwork pattern is forward sprint, defensive baseline is reached, the player will turn and sprint along the baseline towards
slide, backpedal, defensive slide the other corner
• Drill players to see how many trips around the • Once in the opposite corner, the player then repeats the same zigzag action
free throw lane they can make in 30 seconds. going towards the originating side of the court
• Each player repeats a full cycle two times

Ball roll (to Develop leg

strength, musCle enDuranCe,
anD Defensive teChnique)
• Player faces towards basket on
the free throw line in a defensive
stance
• Coach will stand on the baseline
and roll one basketball at a time
at different speeds and locations
towards the defensive player
• Player will perform proper
defensive stance and slide to
recover the basketball and will p ass
the ball back towards the coach

22 23
 alley Drill sTrenGTH &
• 1 single-file line on the baseline underneath the basket
• 2 players of similar position and size partner-up for the
•
drill (1 offensive ( )/1 defensive (X))
ConDITIonInG
• The first player in line assumes the defensive position
– the other player is on offense with a basketball THe DIfferenCe beTWeen a GooD
• Offensive player dribbles down the court, taking three Player anD a GreaT Player Is THe
dribbles to the right then crossovers and takes three
dribbles towards the left
sHaPe THey are In.
• Defensive player stays in front of offensive player WHy Is IT ImPorTanT?
during this action, performing the proper defensive • Improve flexibility, quickness, strength and stamina
stance and slide • Increase the vertical jump of each player
• After players reach the opposite baseline, the • Basketball is a contact sport and requires physical strength
defensive player switches to offense and the offensive teaChing points
player now plays defense • Strength and conditioning training must be a part of the daily workout routine
• Proper technique is required for maximum effectiveness and injury prevention
BuilDing BloCKs
• For the initial two attempts of the exercise, the offensive player is not trying to
score – the focus is on the defensive player’s fundamental defensive stance sPeeD DrIlls (aGes 10+)
This is a great way to warm-up for a practice or game. Have all players spread
• After each player plays defense two times, the next series is live basketball
out across the baseline and go to half court. Emphasize this is not a race and
• The offensive player must dribble within the free throw lane area each player should go at the best pace to get wormed up properly. On the
• The offensive player must stay in bounds but is also trying to score the Coach’s whistle have players complete the following drills:
basketball • 25% jog – run ¼ speed
• The defensive player is focused on making the offensive player change • Butt-KiCKs – kick butt with heels of shoes
directions as many times as possible and not allowing the offensive player to
• high Knees – drive knees to sky at fast pace
score
• BaCK peDal – keep chest over toes, on balls of feet
points of emphasis
• Players stay low and in a defensive stance throughout the duration of the drill
• Players do not cross over or bring their feet together during the drill
• Players’ heads should not move up and down during a defensive step slide
• Players do not reach when playing defense

CoaChing tips
• Emphasize proper footwork and the step slide
BaCK peDal

24 Butt-KiCKs 25
 • 50% run – run ½ speed • loW Knee sKips – quick feet
in small side-to-side motion
• high Knee sKips – drive knees and arms to sky, jump as high as possible
• three 3 step Cuts – three
• WalKing lunges – one knee a few inches from the ground, the other leg at
steps in one direction (45
a 90 degree angle
degree). Plant outside foot, and
• Drum major marCh – march forward keeping your arms and legs straight– then take three quick steps in
try to get a straight leg above the waist and follow that up by marching 20 times opposite (45 degree) direction.
• quiCK feet – with arms out for balance, cross feet over one another as Players must all start in the
quickly as possible in very small quick steps same direction to avoid running
• Defensive sliDes – with knees bent, feet shoulder-width apart, back at into one another.
three (3)
45-degree angle, arms out, do not let shoes touch and head should remain • 100% run – sprint step Cuts
still during movement.
ConDITIonInG DrIlls (aGes 10+)
• Have all players spread out across the basketball court so there is plenty of
room for them to perform exercises
On the Coach’s whistle, have the players complete the following drills
• Defense stanCe – sit in this
position for 1 minute.
• alternate arm Drive –
Basketball position, drive arms
all the way up and all the way
high Knee quiCK feet back keeping elbows in. Repeat
Drum major
sKips marCh 10 times.
• Both arm Drive – Basketball
• 75% run - ¾ speed
position, drive arms all the way
• WalKing Knees to Chest – with both hands, pull one knee to chest and up and all the way back keeping
hold for 3-count – take step and repeat with the other leg alternate
elbows in. Repeat 10 times. arm Drive
• WalKing high Knee tWist – bring one knee up and pull across body, keep • lunge – One foot forward and
arms out for balance, and take step an d repeat. other leg back, keeping back
straight go down until knee on
back leg is a few inches from Both arm Drive
ground other leg at 90 degree.
Repeat 10 times. Switch legs.

WalKing
26 Knees to 27
Chest
 • 45 Degree lunge – Same • leg raise - lie on back with legs straight and hands under legs. Keep your
as above but take steps 45 head and shoulders off floor with abs tight and raise legs (30 cm) to (45 cm)
degree angle from body. and return to (30 cm). Repeat to exhaustion.
Repeat 10 times. Switch legs.
• squat – Standing with feet
together take step to right
and go down in squat position
with back at 45 degree angle.
Return to feet together then
45º lunge take step to left and repeat.
Repeat 10 times.
• jump squat - Standing with
feet together, drive arms and
• BiCyCle - lie on back with knees bent at a 90 degree angle and hands behind
jump straight up. Land with
head. Tighten your abs and move legs in cycling motion. Move your right elbow
both feet apart. Go into squat
to touch left knee then touch left elbow to right knee. Repeat to exhaustion.
and then drive arms and jump
straight up. Land with feet • planK – On ground with elbows on floor and up on toes, tighten your abs and
together. Repeat 10 times. squeeze glutes. Hold this position for 30-60 seconds.
• Wall sit – Sit with back
against wall with legs at 90
degree angle for 1 minute.

Core exerCIses (aGes 10+)

• Have all players spread out across the basketball
court so there is plenty of room for them to
perform exercises. • planK touChes - On ground with elbows on floor and up on toes, tighten
• On the Coach’s whistle have players complete the your abs and squeeze glutes. Reach forward with one elbow and touch ground
following drills then return to starting position. Switch Hands. Repeat to exhaustion.
• CrunCh – lie on back with knees bent and arms
crossed over your chest. Tighten your abs and raise
your shoulders 30-40 degrees off of the floor. Repeat
to exhaustion.
• foot touCh – lie on back with arms and legs
straight. Tighten your abs and reach up and touch
toes. Repeat to exhaustion.

28 29
 • planK leg lifts – On ground with elbows on floor and up on toes, tighten • line jumps right leg front to BaCK – on right leg only, jump line as
your abs and squeeze glutes. Lift one leg as high as possible keeping leg quick as possible, front to back, for 8 seconds.
straight. Return to original position, switch legs. Repeat to exhaustion. • line jumps left leg front to BaCK – on left leg only, jump line as quick
• siDe planK – On ground on side with one elbow on floor and on one shoe, as possible, front to back, for 8 seconds.
tighten your abs and squeeze glutes. Hold this position for 30-60 seconds. • line jumps tWo feet siDe to siDe – jump line as quick as possible, side
to side, for 10 seconds.

lIne JUmP DrIlls (aGes 10+)

• Have all players spread out across the baseline
• On the Coach’s whistle have players complete the following drills
• line jumps right leg siDe to siDe – on right leg only, jump line as quick
as possible, side to side, for 8 seconds.
• line jumps left leg siDe to siDe – on left leg only, jump line as quick as
possible, side to side, for 8 seconds – bring you knees to your chest repeat for
10 jumps.

• line jumps tWo feet front to BaCK – jump line as quick as possible
front to back for 10 seconds.

30 31
 • alternating hop – Stand on left leg. Explode up, drive your arms and jump
PoWer JUmP DrIlls (aGes 12+) off your left leg. Drive your right knee up and forward. Land on right leg. Repeat
• Have all players spread out across the baseline
10 times.
On the Coach’s whistle have players complete the following drills
• DouBle-leg hop – in basketball position, drive your arms forward and up as
you jump forward. Jump as high and far as possible for 3-4 jumps.
• Knees to Chest jump – in basketball position, drive your arms and knees
up, bring your knees to your chest and repeat for 10 jumps.

alternating hop

• BounD - Stand on left leg explode forward, drive

your arms and jump off your left leg. Drive your
right knee up and forward. Land on right leg.
Repeat 10 times.
• vertiCal jump – in basketball position, drive your arms forward and up as
you jump straight up. Repeat for 10 jumps.
BounD

box JUmP DrIll (aGes 14+)

This drill is designed for individuals and requires a box or step at the height
marked below.
• Box jumps – in basketball position, drive arms forward and jump on box.
Land softly with feet shoulder-width apart. Step off the back of box. Repeat 10
jumps. (15-45 cm)

vertiCal jump

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