WHAT IS THE TYPICAL FITNESS SESSION EXPERIENCE LIKE?

(5-7 min) Full body Warm-Up

• Light jog full court layups and jumpers
• Lateral movement/defensive slides/holding defensive stance
• Full court partner passing
• 3-man weave
• Stationary ball handling/yoga-like stretching

(7-8 min) Team/Partner Shooting Warm-Up

• 5-10 spot shooting
• Picking up pace/light sprints to each spot

(12-15 min) 3-Station Series

• X-out layups, Miken, 3-person power layups, off backboard put backs
• Mid-range and 3-point shooting drills
• Core strength (planks, pushups, walking planks, wall sits)
• Defensive slides and foot speed drills
• Ball handling–balance and coordination drills
• Abs work

(7-8 min) Burner Series–high intensity speed/sprint drills that maximize heart rate–think “the peak/climax” of every workout

• Full court sprint shooting drills
• Full court sprint lay ups and 3-man weaves
• Full court 3-person shooting

(5-7 min) After Burner–Goal is to bring heart rate down from the Burner Series–working arms and legs hard–stressing stance and core power–mostly stationary

• Ball handling–Squat or lunge work with dribbles or leg circles
• Finger tip dribbles on the wall
• 2 ball dribbling drills
• Holding defensive stance
• Wall sits with basketball
• Planks with basketball

(7-8 min) Scored Team Competition

• Timed shooting drills
• Best of 3/Best of 5 shooting drills
• Lay-up/finishes contest
• Any "First to a Number" game