Instructions

      Lunge jumps....

Preparation

Position yourself in a lunging stance, (place your handsin a spread position to maintain a eqilibrium. in other words balance) 

Execution

explode out of the lunge position in an all out leap landing in a lunge position. ( but with legs being opposite from starting position) repeat.

 

Comments:

brace your self for the landing.  land soft and explode hard.

       Targeted muscles:  hamstrings,glutes and abdominal

         Explosive broad jumps....

          preparation:    Begin in an all out squat with your glutes as low as your ankles. 

          Execution:  using the whole body, thrust yourself as far as you can landing in the starting position ( glutes as low as your ankles.) Repeat

           comments:  Keep abs tight at all times

           Targeted muscels: full Body

Moves of the week

Back up dribble

Instruction:

back up dribble - Often used to avoid a trap.  It is also use to negate over penetration.

The back up dribble should be a lot quicker than you initial penetration.  this allows you to create space between you and the defender.

Make sure when using the back up dribble you are

#1 under control (balanced)

#2 keeping your body between the ball and the defender.

#3 Your head is always up to make a good pass, take an open shot and read the defense.

NBA hop penetration

Instruction:

The Nba hop is often used to navigate away from the defender forcing the defender to go over your body to block the shot.  often causing a foul.

Coming to a stride stop allows you to have more than one option.

#1 keeping your pivot to maneuver left and right.

#2 staying in a an athletic position allows you to pass and shoot at will. ( must avoid 3 secs in the key and the 5 secs call)

#3 when comfortable with the move you should be able to go one way and Nba hop the other way confusing the defense.

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