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Guard Development Workout

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					                                    Guard Development Workout

Warm-Up Shooting Series
          Elbow to Elbow (1 Min)
          Bank Shot to Elbow (1 Min)
          Bank Shot to Elbow (1 Min)
          Free Throw Line to Top of Key (1 min)
                  Emphasis: Getting Loose, Getting a sweat going, Making Shots

Commando Ball Handling
     1. Baseline to Free Throw (1 Cone)-30 sec-12 to 14 Reps
               Cross, Hesitation Left, Hesitation Right, Inside Out Left, Inside Out Right, Behind the
                  Back
     2. Baseline to Half (3 Cones)-30 sec-8 to 10 Reps
               Cross, Hesitation Left, Hesitation Right, Inside Out Left, Inside Out Right, Behind the
                  Back
     3. Baseline to Baseline (6 Cones)-30 sec-5 to 7 Reps
               Cross, Hesitation Left, Hesitation Right, Inside Out Left, Inside Out Right, Behind the
                  Back

5-Spot Shooting (5 Spots, 5 Different Shots)
        Corner- “Catch and Shot 3”, Shot Fake to Baseline Pull-Up, Shot-Fake Drive Left Pull-Up, Shot
                Fake-Side Dribble Three, Drive to Step-Back

        Wing- “Catch and Shot 3”, Shot Drive Right Pull-Up, Shot-Fake Drive Left Pull-Up, Shot
               Fake-Side Dribble Three, Drive to Step-Back

        Top- “Catch and Shot 3”, Shot Drive Right Pull-Up, Shot-Fake Drive Left Pull-Up, Shot
               Fake-Side Dribble Three, Drive to Step-Back

        Wing- “Catch and Shot 3”, Shot Drive Right Pull-Up, Shot-Fake Drive Left Pull-Up, Shot
               Fake-Side Dribble Three, Drive to Step-Back

        Corner- “Catch and Shot 3”, Shot Fake to Baseline Pull-Up, Shot-Fake Drive Left Pull-Up, Shot
                Fake-Side Dribble Three, Drive to Step-Back

Jab-Step/Shot-Fake Series
       Get Open to Jab-Step, Shot Fake Series
        Corner- Jab to 3, Shot-Fake 1 Dribble Pull-Up, Jab-Jab Crossover Step, Shot-Fake Jab and Go,

        Wing- Freedom to work on Jab and Shot Fakes

        Top- Freedom to work on Jab and Shot Fakes

        Wing- Freedom to work on Jab and Shot Fakes

        Corner- Freedom to work on Jab and Shot Fakes
                Emphasis: Jab and Shot Fakes, Creating Space, Selling the Move
Pick and Roll Simulation
        Right Side: Corner Dribble (3)
                    Distance to Corner (3)
                    Distance to Pull-Up (3)
                    Refusal to Floater (3)
                    Refusal to Pull-Up (3)

        Left Side: Same Progression

5-Spot Cool-Down (5 Spot, 4 Shots)
        Corner- Catch and Shoot 3, Shot-Fake 1 Dribble Pull, Shot-Fake 1 Dribble Pull, Shot Fake to
                Floater
        Wing- Catch and Shoot 3, Shot-Fake 1 Dribble Pull, Shot-Fake 1 Dribble Pull, Shot Fake to
                Floater
        Top- Catch and Shoot 3, Shot-Fake 1 Dribble Pull, Shot-Fake 1 Dribble Pull, Shot Fake to
                Floater
        Wing- Catch and Shoot 3, Shot-Fake 1 Dribble Pull, Shot-Fake 1 Dribble Pull, Shot Fake to
                Floater
        Corner- Catch and Shoot 3, Shot-Fake 1 Dribble Pull, Shot-Fake 1 Dribble Pull, Shot Fake to
                Floater

				
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posted:6/27/2011
language:English
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