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On-Court Workout - Friday April 20th

You create your own Workout ! This is the Final Exam !

Areas to Remember 

  1. Finishing Footwork
  2. Midrange Footwork
  3. 3pt Footwork 
  4. Ball Handling Footwork
  5. PR: Snakes,Pitter, Patter, Hesi Game 
  6. DHO:Snakes,Pitter, Patter, Hesi Game 
  7. Pin Down: Speedbump Game
  8. Transition: Handle Game
  9. Random Shooting Game: Finishing, Midrange, 3pt Shooting 
  10. Spot Shooting: Challenge yourself!

 

 

 

Strength Workout - Friday April 20th, 2018

Section 1 – 4 Rounds 

·     Single Arm Bent Over Row (Lunge Position) x 8 each arm 

·     Plank Shoulder Taps x 10 each arm 

·     Eagle Arms x 5 breaths 

 

Section 2 – 4 Rounds 

·     Slider Hamstring Curls x 10 both legs 

·     Band Step Backs x 10 each leg 

·     Forearm Plank x 30 seconds 

 

Section 3 – 4 Rounds 

·     Curl to Press (Lunge Position) x 8 each arm 

·     MB Slams x 15 

·     Air Dyne Arms Only x 5 calories 

 

Conditioning: At the Court 

Down and Back 5 Times Under 1:10 x 3 Rounds….Rest 2 Minutes in Between 

On-Court Workout - Wednesday April 18th, 2018

Diana --- On-Court Workout --- Tuesday April 17th, 201

Warm-Up

·       Double Step Back w/ Mini-Band x 10 Each Direction 

·       Double Step Back No Mini-Band, No Dribble x 10 Each Direction

·       Double Step Back w/ Dribble x 10 Each Direction

 

 Finishing – Circle Reverse

 Right Elbow 

·       Right Foot Hold – No Dribble, Right Foot Back and Finish off Left Leg x 3 makes

·       Right Foot Hold – 1 Dribble, Left Foot Back and Finish off Left Leg x 3 makes

·       Right Foot Hold, Into Change of Angle, Finish on Left Side of the Rim - 1 Dribble, Left Foot Back and Finish off Left Leg x 3 makes (circle reverse with left hand or inverted finish with right hand)

·       Full Speed Finish Reads w/ One Dribble: If Justin slides over, change angle, if not, finish regular x 5 

 

Left Elbow 

·       Left Foot Hold – No Dribble, Left Foot Back and Finish off Right Leg x 3 makes

·       Left Foot Hold – 1 Dribble, Right Foot Back and Finish off Right Leg x 3 makes

·       Left Foot Hold, Into Change of Angle, Finish on Left Side of the Rim - 1 Dribble, Right Foot Back and Finish off Right Leg x 3 makes (circle reverse with right hand or inverted finish with left hand)

·       Full Speed Finish Reads w/ One Dribble: If Justin slides over, change angle, if not, finish regular x 5 

 

Random Finishing

·       Make 5 finishes

·       2 Ft

·       Make 5 Finishes 

·       2ft 

 

Footwork – Pull Back Dribble (Outside Lunge)

Left Baseline: (Start in Long 2 Area)

·       Double Step Back – 1 Dribble, Left Hand, Right Foot Back, Shoot x 3 makes

·       Double Step Back – Cross Right to Left, One Dribble left into Double Step Back left, Shoot x 3 makes 

·       Double Step Back – Cross right to Left, One Dribble left into Double Step Back Left, Attack and Finish 

 

Left Wing 

·       Double Step Back – 1 Dribble, Left Hand, Right Foot Back, Shoot x 3 makes

·       Double Step Back – Cross Right to Left, One Dribble left into Double Step Back left, Shoot x 3 makes 

·       Double Step Back – Cross right to Left, One Dribble left into Double Step Back Left, Attack and Finish 

 

Right Baseline 

·       Double Step Back – 1 Dribble, Right Hand, Left Foot Back, Shoot x 3 makes

·       Double Step Back – Cross Left to Right, One Dribble right into Double Step Back right, Shoot x 3 makes 

·       Double Step Back – Cross Left to Right, One Dribble right into Double Step Back Right, Attack and Finish 

 

Right Wing 

·       Double Step Back – 1 Dribble, Right Hand, Left Foot Back, Shoot x 3 makes

·       Double Step Back – Cross Left to Right, One Dribble right into Double Step Back right, Shoot x 3 makes 

·       Double Step Back – Cross Left to Right, One Dribble right into Double Step Back Right, Attack and Finish 

 

Live Dribble Reads(coaches call; nothing = shoot, left = drive left, right = drive right)

·       Top of Key – Start with Side Double Step Back 

·       Left Baseline – Start with Left Hand Double Step Back

·       Left Wing – Start with Left Hand Double Step Back 

·       Right Baseline – Start with Right Hand Double Step Back

·       Right Wing – Start with Right Hand Double Step Back 

 

 Random Shooting

·       Make 5 3’s off the Dribble using double step back or single step back 

·       2 Ft

·       Make 5 3’s off the Dribble using double step back or single step back 

·       2ft 

 

 DHO Shooting (Right and Left side)

1.    DHO into finish at rim; be creative

2.    DHO into Snake, then finish at the rim, be creative

3.    DHO, Trigger step Hesi dribble the big going right, finish midrange

4.    DHo into Snake, get back behind the 3 off the dribble with step back of choice 

5.    DHO, pop back behind 3pt line, shoot 

·      Rinse and Repeat on Right Side of the Court 

 

Need to go 10/13 on these, there are 5 shots each side, don’t move onto next progression until you make.  If you miss, shoot same progression.  You get 3 misses and then start over. 

 

 PR (Going left, then going right off screen)

·       Trigger Step hesi, into finish at rim; be creative

·       Snake, then finish at the rim, be creative

·       Trigger step Hesi dribble the big going right, finish midrange

·       Snake, get back behind the 3 off the dribble with step back of choice 

·       3pt line, shoot 

·      Rinse and Repeat going other direction 

Need to go 10/13 on these, there are 5 shots each side, don’t move onto next progression until you make.  If you miss, shoot same progression.  You get 3 misses and then start over. 

 

Deep Shooting

·       Start in Left Corner. Double Step Back Going Left, Make a NBA 3pt at all 5 spots.  Make one and move on.  You get 2 misses or start over. 

·       Start in Right Corner. Double Step Back Right, Make a NBA 3pt at all 5 sport. Make one and move on.  

·       You get 2 misses or start over. 

FT’s

·       10 in a Row

·       Watch Justin Choke Drill (aka 21)

On-Court Workout - Tuesday April 17th, 2018

Warm-Up

·       Side Step w/ Mini-Band x 10 Each Direction 

·       Side Step No Mini-Band, No Dribble x 10 Each Direction

·       Side Step w/ Dribble x 10 Each Direction

 

Finishing – Circle Reverse

Right Hand Finish - Start on Left Baseline 

·       Circle Reverse – No Dribble, Left Foot Back x 3 makes

·       Circle Reverse – 1 Dribble, Right Foot Back x 3 makes

 

Right Hand Finish - Start on Left Wing 

·       Circle Reverse – No Dribble, Left Foot Back x 3 makes

·       Circle Reverse – 1 Dribble, Right Foot Back x 3 

 

Left Hand Finish - Start on Right Baseline 

·       Circle Reverse – No Dribble, Right Foot Back x 3 makes

·       Circle Reverse – 1 Dribble, Left Foot Back x 3 makes

 

Left Hand Finish - Start on Right Wing 

·       Circle Reverse – No Dribble, Right Foot Back x 3 makes

·       Circle Reverse – 1 Dribble, Left Foot Back x 3 makes

 

Footwork – Pull Back Dribble (Outside Lunge)

Left Hand - Start on Left Baseline 

·       Pull Back – 1 Dribble, Left Hand, Left Foot Back, Shoot x 3 makes

·       Pull Back – 2 Dribble, Left Hand, Right Foot Back, Shoot x 3 makes 

·       Pull Back – 2 Dribble, Left Hand, Right Foot Back, Circle Reverse (go either way, you create the situation) x 3 makes 

 

Left Hand - Start on Left Wing 

·       Pull Back – 1 Dribble, Left Hand, Left Foot Back, Shoot x 3 makes

·       Pull Back – 2 Dribble, Left Hand, Right Foot Back, Shoot x 3 makes 

·       Pull Back – 2 Dribble, Left Hand, Right Foot Back, Circle Reverse go either way, you create the situation) x 3 makes 

 

Right Hand - Start on Right Baseline 

·       Pull Back – 2 Dribble, Right Hand, Right Foot Back, Shoot x 3 makes (use extra dribble on right side)

·       Pull Back – 3 Dribble, Right Hand, Right Foot Back, Shoot x 3 makes (use extra dribble on right side)

·       Pull Back – 3 Dribble, Right Hand, Right Foot Back, Shoot x 3 makes (use extra dribble on right side)

 

Right Hand - Start on Right Wing 

·       Pull Back – 2 Dribble, Right Hand, Right Foot Back, Shoot x 3 makes (use extra dribble on right side)

·       Pull Back – 3 Dribble, Right Hand, Right Foot Back, Shoot x 3 makes (use extra dribble on right side)

·       Pull Back – 3 Dribble, Right Hand, Right Foot Back, Shoot x 3 makes (use extra dribble on right side)

 

Live Dribble Reads (coaches call; nothing = shoot, left = drive left, right = drive right)

·       Top of Key – Start with Side Step Dribble ( First Game with Left Hand, Second Game with Right Hand )

·       Left Baseline – Start with Left Hand Pull Back

·       Left Wing – Start with Left Hand Pull Back

·       Right Baseline – Start with Right Hand Pull Back

·       Right Wing – Start with Right Hand Pull Back 

 

Random Shooting

·       Make 5 Midrange 

·       2 Ft

·       Make 5 Midrange 

·       2ft 

 

 Transition Shooting

·       Sprint to Corner 3 from Half x make 2

·       Dribble to Slot 3 from Half x make 2

·       Dribble to Top of Key 3 from Half x make 2

·       Dribble to Slot 3 from Half x make 2 

·       Sprint to Corner 3 from Half x make 2                                    

*****You have 15 shots to make 10….Start over if you don’t get it.****

 

PR

·       1,2 Step 3 Pointers x 10 makes each hand 

·       2 Dribble 3-point shots  going left off Screen x 10 makes

·       2 Dribble 3-point shots going right off Screen x 10 makes

 

Deep Shooting

·       NBA 3pt Shooting: Make 5/6 from 5 spots 

Strength Workout - Tuesday April 17th, 2018

Warm-Up x 3 Rounds

·     3 Point Lateral Steps x 5

Group #1 x 4 Rounds

·     Single Arm Bench Press x 8 Each Arm

·     Lizard Slider Climb x 10 Each Leg – Alternate Legs 

·     Seated Shoulder Floss x 5 Breaths

Group #2 x 4 Rounds

·     Single Arm Alternate Lunge x 10 each arm

·     Slider Bird Dog x 10 Each side

·     Prayer Twist x 5 Breaths Each Side 

Group #3 x 4 Round

·     Lunge Med Ball Slams x 10 Each Leg 

·     Half Kneel Med Ball Reverse Chop x 10 Each Side 

·     Glute Bridge Hold with Foam Roller x 5 Breaths 

Conditioning: 10 Rounds

·     Run .10 of mile, walk 30 seconds, Run to .20…..Rinse and Repeat all the way to 1 mile

·     Time to Beat 11 mins

ON COURT WORKOUT - Monday April 16th, 2018

POE: 

1 - Step Back Footwork

2 - Circle Finish

3 - PR Snake/Split 

-----------------------------------------------------------------------------------------------------------------------

1. Shooting / Warm-up

Mini-Band Around Ankles: Make 5 Shots from Mid-Range and then from 3pt line

- Left Corner / Left Wing / Top of Key / Right Wing / Left Wing

2. Footwork

Step Back w/ No Dribble: Make 5 Shots going right and going left from Mid-Range and then 3pt Line

- Left Wing / Top of Key / Right Wing 

3. Finishing

Circle Finish w/ One Dribble: Make 5 with Right Hand from 3 Spots and 5 with Left Hand from 3 spot 

-  Left Wing / Top of Key / Right Wing 

4. Random Finishing

Two sets, make 5 each Set, finishing off Random actions/situations 

5. Transition 3's

Make 10 Dribble transition 3's right down the middle 

6. Step Back Decision Making

Start with ball in left hand and right foot back at the top of key, after first dribble just will say: left, right, on nothing...If he doesn't say anything, that's a shot.  After game with left hand, move to right hand in same location of the floor.  Games to 3, misses a point for other team. 

Right Wing / Top of Key / Left Wing 

7. PR Snake

Top of key; snake every time and either make jumper or finish, you decide and imagination situation.  Also use 'pitter-patter' dribble to split. 

Make 10/13 

8. Deep Shooting

5 Spots, NBA 3pt.  Make 10/13 each spot. 

 

 

Strength Workout - Monday April 16th, 2018

Round 1, 4 Sets: 

Deadlift: 10 reps -- USE Band, NOT Trap Bar

Step-ups w/Med Ball: 6 ea leg ( don't do what's shown in video, we have done this step-up with med ball together, let me know if you don't remember 

Modified Lunge into Hamstring Stretch : 5 breaths each position both legs 

Round 2, 4 Sets:

Half kneeling overhead press: 8 ea 

Band pull-aparts: 10 Reps 

Wall Slides: 8 reps -- slow and controlled… keep elbows on wall and breath through stretch

Round 3, 4 Sets

Med ball Complex: 10 ea -- Chest pass, left rotation, right rotation

Slider pike walk-outs: 3 reps forward and 3 reps back

Child's Pose Palms Up: 5 Breaths

Conditioning: ( Don't do what's shown in Video )

100 Calories on Air Dyne Bike: Under 9:30 Seconds 

Mercury vs Lynx - Regular Season - Game #1

D, 

Here is the breakdown of your first regular season game vs. Lynx.  Overall you guys are right there with this team. 

Offense

- Great inverted layups in this game

-Great job sprinting off screen and creating space from defender rather than walking/skipping to your spot 

- End of games, you need the ball and to dictate the action 

- Opportunities to be aggressive on PR are available against Fowles

Defense

- Should we help on Moore's drives and give up corner three's to Simone?

Leadership

- Great signs of leadership in this game from you off the ball 

Crossing the Rubicon and Handling Setbacks

D, 

Great read on either being 'all-in' and crossing the river, or staying one side indecisive.  I thought you would like it. Not that I think it relates to anything specifically in your life right now, or maybe it does.  But to me you've been a person who has crossed the river and therefore despite the discouraging times, you still rise to conquer. 

Noah

 

Setbacks discourage me.

There, I’ve said it. I’ve admitted that I, Angela Duckworth, scholar of grit and admirer of all things excellent, wouldn’t score 5 out of 5 on one of the original Grit Scale items.

But it’s true. I do get discouraged. Doubt is no stranger. The thing is, I eventually get up again. I fall seven and rise eight.

What is the psychology of being “all-in”? Why do some people get discouraged, retreat, and then, as a result, see their prophecy of failure fulfilled? Why do others get discouraged and, eventually, redouble their effort, thereby increasing the odds that they will succeed?

The difference between being all-in versus anything else comes down to whether you’ve crossed the Rubicon.

This is the metaphor that psychologist Peter Gollwitzer uses to explain the difference between deliberating about what to do and resolving that yes, this is exactly what I want to do. On one side of the river, you’ve got options. On the other, you’re committed.

As you may know, the Rubicon is the river Julius Caesar crossed in 49 BC against direct orders from the Roman Senate not to do so. Crossing the river was a decision that, as an unambiguous act of treason, could not be reversed.

Being all-in means you’re fully committed to your goal. You’re no longer weighing the pros and cons of your dreams. Instead, you’re figuring out how to make them a reality. In an all-in frame of mind, setbacks--however painful and discouraging as they may be, particularly in the moment--are reframed as lessons learned.

My guess about paragons of grit is that, like anyone else, they once wondered to themselves, Can I do this? Why should I do this? Why shouldn’t I? Everyone, includingAlex Honnold and Roger Bannister and Serena Williams, must have questioned, at some point in their journeys, whether they were aiming too high, or even pointing in the wrong direction altogether.

But one day they crossed the Rubicon. Afterwards, they asked, How can I do this? When and where can I take action? Why isn’t what I’m doing working, and what do I need to do differently?

Last week, a few Characters and I sat down and reviewed new Grit Scale items for the upcoming Grit Playbook. I re-read everything, thought carefully, and changed only one.

Everyone gets discouraged. Everyone cries, sometimes. But some of us cross the Rubicon. When we do, we can admit our mistakes and be honest about our self-doubt. And we can say, without reservation:

Setbacks don’t discourage me for long. I don’t give up easily.

— Published in WISDOM on March 21, 2018

PSYCHOLOGYSUCCESSDECISION MAKINGPERFORMANCE

Angela Duckworth, Founder & Scientific Director of @thecharacterlab. Professor at @Penn. Author of Grit: The Power of Passion and Perseverance

 

 

 

Mercury vs Sparks - Game #3 Playoffs

D, 

Here is the last breakdown of your last game vs. Sparks.  You guys are right there, big year coming up because you're close to them and in my opinion will be a substantially better team than you were last year.  

Many of the things on this edit, we covered today.  

Keep up the great work!

Noah

 

 

Oladipo Inverted Layups - Right Hand, Left Side

D, 

Here's a quick finishing edit of Oladipo using an inverted layup on the left side of the rim with his right hand.  You've been working on this in your practice.  

 

Mercury vs. Sparks Breakdown - 9.12.17

D, 

Here is a breakdown of your first playoff game versus the Sparks.  Great battle, you guys are right there with them.  Many of the things in the film we have talked about the last couple days and during our time together.  

Defense: 

  • Control the defensive end with your communication and IQ every possession
  • Stance on and off the ball, be aware and engaged, always seeing both the ball and man, basic I know, but paramount
  • Physicality; great physicality on cutters 

Offense: 

  • Sprinting to screens rather than skipping, create as much space as possible from your defender,  make it an 8 foot sprint rather than a 4 foot skip/jog, the latter is easier to defend 
  • PR; continue to attack on PR and look for splits and change of direction opportunities (between the legs) to attack the screener's defender 
  • Cutting off the ball, great back cut in this edit 
  • Right foot pivot; becoming comfortable off that pivot if caught on it

Mercury vs. Sparks 6.10.18 - Breakdown

D, 

Here is the game on 6.10.18 vs Sparks...Looking back should have done this one first, not sure why I didn't... great battle.  You guys are right there, great game for you.  A couple things to be mindful of: 

  • Beard's physicality, especially on down-screens
  • Cutting off the ball when Beard stunts
  • Your personal floor spacing, let's talk about that.  Mostly everything for you originates from the wing/slot area.  I'm interesting in talking about using more of the court to your advantage specifically spacing to the corners more before you move into DHO/Screens/PR 
  • UOB for you, shooters on weak side and up top will be available, they are packing the paint, make sure we have who we want up there for kick-outs
  • PR game was awesome, the defensive big played back a lot to protect BG roll while Beard chased over the top, allowing you clean looks at 3pt line

Defense

  • Great job on strong side shooter, faking at the ball and staying home
  • Transition defense, great job protecting paint and recovering to shooters to contest 
  • Weakside rotations; good job being aware, sometimes we don't scramble great out of rotations, lets talk about this

Mercury vs. Sparks 6.18.17 - Breakdown

D, 

Here is the breakdown of your first game vs. Sparks this last summer.  I mostly focused on you in this, and also talked about some overall team concepts.  Topics and patterns I noted: 

Defense

  • On Ball Stance
  • PR Defense
  • Rotations

Offense

  • Spacing on DHO and PR for you, where to start your setup
  • Landings on your shot
  • Attacking off PR and DHO with hesitations, snake, and pitter-patter dribble

Lillard Hesi - Friday 2.23.18

D, 

Take a look...Lillard Hesi on PR when attacking Screener's defender...See you soon. 

Noah

 

 

Circle Finish - Thursday 2.22.18

D, Here is an edit of the 'circle finish' we've been talking about and you were working on yesterday.  Bringing the ball up on one side of your shoulders and then circling down and up to finish on the other side of your shoulders.  Both Lillard and Irving have great concentration through the entire finish. 

Noah

 

 

Diana PR Snake and Split - Wednesday 2.21.18

D,

Here are some examples where I think you settled and had opportunities to split, snake PR, or use your cross w/jab step move off PR.  Most often this happens where you're coming off ball screen going left and have ability to come back right.  Also I noted, sometimes you get going a little early before screener gets to you.  Mixed in are some examples of Lillard and Kyrie in similar situations you were in. 

I've used 2 terms: 

1) Snake and/or 2) Pitter-Patter Dribble 

Noah

 

 

Crossover w/ Jab - Tuesday 2.20.18

D, Here is the move we've been talking about and started to walk-through the last couple days.  You can use it in ISO/Transition situations or PR for best results. 

Noah