The Buzz

AIC Basketball

Attention All Basketballers!!!!

Our season will start in Week 1 of Term 2 but you can get started much earlier than that...

 

Due to the restrictions surrounding COVID-19, we are limited in what we are permitted to do here at the College in the lead up to our season but there are plenty of skill and drills that you can do to prepare yourself.

 

So, put away the gaming consoles and start shooting hoops instead??? Keep an eye out for the basketball sign on as well.

 

Mr Michael Connolly

Basketball Coordinator

Ball Handling and Shooting Workouts

Below are some ball handling and shooting workouts that can be completed in your own time. Ball handling is all about repetition, it may not be the most enjoyable part of the game however it separates the good players from the elite players.

Batch One

Description: 15-minute ball handling workout. This is recommended for all ages from Year 5 -12. Ball handling is all about repetition, if you want to see improvements you have to spend time on perfecting this skill. 

One Ball Ball-Handling

Points of Emphasis: Stay in athletic stance with triple bend (bend through the knees, hips and ankles), chest up-eyes up, have your off arm up protecting the dribble

 

Description: 10 touches on both hands - one-ball figure 8 dribbling

 

Description: Spider drill - build up to speed and hold for 30 seconds

 

Description: Pound alternate 20 reps each hand, see first drill

 

Description: Pocket dribbles 200 reps each hand, see video in link

 

Description: 20 reps of 4-move Combo on both hands. The combo is: Inside-out dribble, crossover, between the legs, behind the back in that order, ball should end up in opposite hand once one rep is done.

Two-Ball Dribbling and Passing off the Dribble

Points of Emphasis: Stay in athletic stance with triple bend (bend through the knees, hips and ankles), chest up-eyes up, quick feet and quick hands.

 

Description: Two ball alternate height on each hand for 1 minute – one hand dribbling the ball at hip height other hand dribbling the ball at ankle height, switch high and low hands every so often.

 

Description: Two ball between the legs cross 20 reps each hand.

 

Description: Two ball figure 8s

 

Description: Inside-outs with two balls, both in opposite directions and same direction (see video), ignore his posture and make sure we move the ball wider.

SHOOTING WORKOUT #1

15-minute shooting workout that can be completed at home or at a park.

 

1) Mikan (10 total shots)

  • 5 Mikans & 5 Reverse Mikans (catch high & keep high)
    • Shoot 10 Free Throw

https://www.youtube.com/watch?v=IvcS2gaxKf8 

 

 2) 10-minute Shooting warm up: 

  • Form Shoot (warm-up) – 1 hand/1 shot/5 spots (block, bank, front, bank, block)
    https://www.youtube.com/watch?v=MxO-5-bJmoM
  • Toss out spot shooting – 1-2 step shooting – 5 shots/5 spots (short corner, elbow, free throw line, elbow, short corner (
  • Trail shooting into 3’s (corner, wing, top) – Shoot 5 at each spot

https://www.youtube.com/watch?v=TrleGR2UZx8

(video demonstration of 10 minute shooting warm up)

 

 3)  Finish with 20 free throws 

WORKOUT #2

Record your made baskets and try and improve each week.

 

Download Worksheet

Basketball - Workout 2.pdf
  • Each drill is done for 10 repetitions and record how many went in. For the Mikan layup drill, do 5 each side.
  • For form shooting do 5 at each sport.
  • KEY: R = Right, L= Left, M=Middle