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Youth Hoops Newsletter. Free Summer Workout Plans!
June 07, 2007
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Youth Hoops, June 2007 - Summer Workout Plans For Post & Perimeter Players

June 7, 2007

Here is the latest issue for youth basketball coaches, players and parents. Brought to you by the Ultimate-Youth-Basketball-Guide.com

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Hello Coaches, Players & Parents!

As the school year ends, it's time to start focusing on summer basketball leagues, camps and clinics. These are all great ways for players and teams to improve their skill level. However, in order for players to really get the most out of their summer basketball experience they must have a specific workout to follow.

I have gathered information from legendary high school basketball coach Morgan Wootten's book Coaching Basketball Successfully. If you have never heard of Coach Wootten, here's a quick overview of his successful career.

Morgan Wootten compiled a remarkable 1,274-192 (.869) record in his 46-year career at DeMatha High School in Hyattsville, Maryland. Under Wootten, DeMatha won legendary national championships in 1962, 1965, 1968, and 1984. In 1984, USA Today named Wootten the National Coach of the Year. His teams recorded 44 consecutive seasons with at least 20 wins and won 33 Catholic League championships. Most impressive, DeMatha has finished the season ranked number 1 in the Washington, DC, area 20 times in the last 33 years.

I think it's safe to say, we won't find a more successful or respected high school basketball coach in the country. I've learned a great deal from Coach Wootten's books and DVDs and am happy to share this information with you.

Coach Wooten has recently released a new 5 DVD set called Foundations for Successful Basketball. I encourage you to check this series out...and be sure to watch the sample video clips to get some insight on what a great teacher Coach Wootten is.

Okay, on with the summer workouts!


Summer Workout For Post Players

Ballhandling

Choose your favorite ballhandling drills for each section below...

  • Drills without dribbling - 5 minutes.
  • Drills with dribbling - 5 minutes.
  • Drills with two basketballs - 5 minutes.

Foot Quickness

1. Jump Rope

  • For endurance - 5 minutes at 3/4 speed.

  • For quickness -
    Right foot - 15 seconds.
    Left foot - 15 seconds.
    Alternate feet - 15 seconds.
    Both feet - 15 seconds.

  • Do 3 repetitions of each with 30 seconds rest between each minute of quick jumping. Build to more repetitions over time.

2. Run Steps

  • Run up to build leg strength.
  • Run down to build foot quickness.
  • Perform 6 repetitions of 15 - 20 seconds.

3. Run Hills

  • Jog down and sprint up.
  • Perform 6 repetitions of 15 - 20 seconds.

4. Intervals

  • On a track, sprint the straigtaways and jog the curves.
  • Alternate sprint/jog up to 1 mile.

5. Post moves

  • Establish foot quickness in the post through repetition of post moves - don't worry about scoring.
Notes:

**To build additional quickness and leg strength run backwards or sideways, picking your feet up and putting them down as quickly as possible.

**Build to running 2-3 miles a day at 6.5 to 7.5 minute miles, with a timed mile once a week.

**The above reps should be increased as the player becomes more well-conditioned.

Passing

1. Practice all passes, especially outlet, flick and bounce pass. Pass to a teammate or a wall.

Rebounding

1. Six and in - 4 repetitions from each side of the basket.
2. Superman - 4 repetitions of 8.
3. Tap Drill - 4 repetitions of 10 with each hand.
4. Hook Drill - 4 repetitions of 10 or for 30 seconds.
5. Second Effort - 4 repetitions of 12 with the last one as many as possible.
6. Blocking Out - Work on foot work (reverse pivot) and holding contact.

Shooting

1. Low Post

  • Drop step both ways - 3 sets of 15 shots each way.
  • Pivot and shoot - 3 sets of 15 shots each way.
  • Jump Hook - 3 sets of 15 shots each way.
  • Up and under off the jump hook and pivot - 4 sets of 15 shots.
  • Outside pivot to make room - 4 sets of 15 shots.

2. High Post

  • Stationary moves for short jump shot or power layup - 5 sets of 10 shots.
  • Shot off the pass - 5 sets of 10 shots.
  • Outside pivot to make room - 5 sets of 10 shots.
  • Step off high and low post for jump shot - 5 sets of 10 shots.
Notes:

**Work the shot fake into every third set of shots, either on the move or at the end.

**Game shots should be taken at game speed. Rest by shooting FTs - not by going half-speed.


Summer Workout For Perimeter Players

Ballhandling

Choose your favorite ballhandling drills for each section below...

  • Drills without dribbling - 5 minutes.
  • Drills with dribbling - 5 minutes.
  • Moves on the move - Make a move at the FT line, the midcourt line and the opposite FT line, and then go in for a layup. Do each of the seven moves twice up and down the floor.

Foot Quickness

1. Jump Rope

  • For endurance - 5 minutes at 3/4 speed.

  • For quickness -
    Right foot - 15 seconds.
    Left foot - 15 seconds.
    Alternate feet - 15 seconds.
    Both feet - 15 seconds.

  • Do 3 repetitions of each with 30 seconds rest between each minute of quick jumping. Build to more repetitions over time.

2. Run Steps

  • Run up to build leg strength.
  • Run down to build foot quickness.
  • Perform 6 repetitions of 15 - 20 seconds.

3. Run Hills

  • Jog down and sprint up.
  • Perform 6 repetitions of 15 - 20 seconds.

4. Intervals

  • On a track, sprint the straigtaways and jog the curves.
  • Alternate sprint/jog up to 1 mile.

Notes:

**To build additional quickness and leg strength run backwards or sideways, picking your feet up and putting them down as quickly as possible.

**Build to running 2-3 miles a day at 6.5 to 7.5 minute miles, with a timed mile once a week.

**The above reps should be increased as the player becomes more well-conditioned.

Passing

1. Practice all passes, especially hip pass to feed the wing and post feeds. Pass to a teammate or a wall.

Shooting

1. 50 shots off the Dribble

  • Simulate shooting off the break (pull up quick).
  • Move on the move into the shot (especially - crossover, stutter, inside out, inside out crossover).
  • Stationary moves - putting the defender on their heels and pulling up for the shot.
  • 5 sets of 10 shots at a time with 2 FT in between sets.
  • Repeat 3 times, alternating with other shooting drills.

2. 50 shots off the Pass (or self-pass)

  • Step into shot, use inside foot, inside and outside pivots to square up.
  • When working with a partner, always v-cut before coming to the ball.
  • 5 sets of 10 shots at a time with 2 FT in between sets.
  • Repeat 3 times, alternating with other shooting drills.

3. 30 shots using shot and pass fakes

  • Pump fake to shot.
  • Pump fake to dribble to shot.
  • Pass fake to shot.
  • 3 sets of 10 shots with 2 FT in between sets.
  • Repeat 3 times, alternating with other shooting drills.

Notes:

**Game shots should be taken at game speed. Rest by shooting FTs - not by going half-speed.



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