Rookie to Elite: Basketball Skills & Drills To Improve Your Game
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Rookie to Elite - Willie Gooding
Contents
Chapter 1: WARMING UP & STRETCHING
Knee-to-Chest Exercise
Guidelines
Quads Stretches
Quadriceps Stretching
Standing Quad Stretching
Side-Lying Quad Stretching
Prone Quadriceps Stretching
Hurdler Stretches
Modified Hurdler Stretch
Hurdler Hamstring Stretch
Touching the Toe
Guidelines
Legs Straddle
Guidelines
Chapter 2: DRILLS, PLAYS & STRATEGIES
What are drills?
Kinds of Drills and their uses
Instructions for Performing:
Instructing Points:
Loose Ball Drill
What are Plays?
Kinds and Uses of Plays
UNI Play
Cutters
Overload
Rolling
Shallow
What are Strategies?
Basketball Defensive Strategy
Offensive Basketball Strategy
Chapter 3: COORDINATION DRILL
Circling the ball around the waist
Ankles
Waist
Around the Head
Around the world
Circling the ball around the leg
Around Legs
Around Right Leg
Around Left Leg
Double Leg, Single Leg
Throwing the ball in the air and catching
Throwing the ball in the air, clapping, then catching
Jog runs by sprint
The Basics
Rules
Slingshots
Line runs and gassers
Gassers
Tips
Chapter 4: CONDITIONING DRILL
Relay races
Catching the Tiger's tail
Tiger Tales
Coaching Points:
Movements:
Stuck in the mud drill
Readiness
Clarification
Movement
Coaching Points
What Coach Says
Chapter 5: DRILLS FOR DRIBBLING
Right Left Drill
Dribble around cones
Dribble around the defender’s drills
4 On 3 Overload Drill
Set-Up:
Guidelines:
Marks of Emphasis:
Coaching Tips
No Paint Defense Drill
Set-Up:
Guidelines:
Varieties:
One to one dribble
Coaching Points
Basketball Drill Instructions
Three player's weave drill
Following the leaders
Directions
Marks of Emphasis:
Inspiration/Teaching Tips:
Chapter 6: PASSING DRILLS
Swing Passing
How the Drill Works:
Reason:
Guidelines:
Varieties:
Coaching Points:
Monkey in the middle drill
How the Drill Works:
Reason:
Arrangement:
Directions:
Varieties:
Coaching Points:
Fast break passing drill
Beat the Trap
Guidelines
Places of Emphasis:
Four Stop Shooting Drill
Guidelines
Touching down passing drill
Instructions
Moving the stick pass drill
Shuffle passing relay
Instant backward and forward passing drill
Directions
Inspiration Tips:
Triangular passing and receiving
Drill Setup
How it Works
Coaching Tips
Chapter 7: DRILLS FOR SHOOTING
Jump shot
How does the jump shoot work?
The Starting Position
Jumping
The Landing
Regular Mistakes
Dribbling down and Shoot drill
10 Basket team drill
Number 1 – Cutthroat
Number 2 - Curl, Fade, Cutting
Number 3 - Two-Ball Dribble
Number 4 - Full Speed Shoot
Number 5 - Post Crab
Dribbling Moves
Number 6 - Two Ball Pass
Number 7 - Full Speed Dribble
Number 8 - Defensive Lane Slide
Number 9 - Mikan/Reverse
Number 10 - Muscle Memory Shoot
3 to 3 shooting drill
Coaching Points
Basketball Drill Instructions
Low post-shoot drill
Coaching Points
Basketball Drill Instructions
Heading fake and go drill
Elephant, horse, and pig drill
Chapter 8: DRILLS FOR DEFENSE
Defensive shuffle
Description:
Directions:
Number of Players:
Tips:
Varieties:
Abilities:
Trapping drill
Circle Trap Drill
The Drill:
Mirroring drill
Coaching Points
Basketball Drill Instructions
1 to 1 Defense
Defense
Defensive Stance
Ready Defense
Guarding One Pass Away from the Ball
Shielding Two or More Passes Away from the Ball
2 to 2 Deny Defense.
Qualities of the 2-1-2 Zone Defense
Shortcomings of the 2-1-2 Zone Defense
Collaboration.
Troublesome Decision Making
Who should utilize the 2-1-2 Zone Defense?
Chapter 9: DRILLS FOR REBOUNDING
Rack Up Rebound Drill
How the Drill Works:
Reason:
Arrangement:
Guidelines:
Varieties:
Coaching Points:
Closeout Box out Drill
Directions
Marks of Emphasis
Inspiration/Teaching Tip
Finding and seeking drill
Seesaw Rebound
How the Drill Works:
Reason:
Arrangement:
Directions:
Varieties:
Coaching Points:
1 to 1 Drill
Box-Out Circle Drilling
Arrangement:
The Drill:
Chapter 10: PICK SETTING DRILL
Basic Pick drill
Pick and roll drill.
Drill No. 1
Drill No. 2
Drill No. 3
Pick and Roll Defense Drill
1. Split the Defenders
2. Assault the Hip
3. Turn Down the Screen
4. Back Out
5. Shoot the Basketball
Types of Pick and Roll Drill
Celeb experts
Chapter 11: DRILLS FOR INBOUNDING
About Inbounding drill
Outlet Pass:
Outlet Pass Following a Full-Court Lay-up:
V-Cut Pass:
Persistent V-Cut:
Stack:
Double Stack:
Tricks and tactics
Discernment Action Coupling and the Inbound Passer
Celeb Experts
Chapter 12: Outlet Drills
About Fast Break Outlet Drill
Running the drill
Proceeding with the drill
Rebound Outlet and Lay Up
Drill Purpose
Directions:
Educating Tips:
Varieties:
Tricks and tactics
Teach Rebounders
Outlet and Chase Drill
Point of Emphasis.
Drop Step Drill
Instructions to Drop Step towards the Middle
Tips:
Progressed Variations:
Drop Step Countering
Instructions to Drop Step Towards the Baseline, Inside Pivot, Jump Shot
Tips:
Accomplice Shooting - Change Location of Passer
Shooting Drills By Yourself - Spin Outs
Utilizing Chairs - For Cuts Where Spin Outs Don't Work
Utilizing Chairs With a Helper
Chapter 13: OFFENSIVE STRATEGIES
Motion Offense
Experts of Motion Offense:
Cons of Motion Offense:
The Pick and Roll
Triangle Offense
What is the Triangle Offense?
Where Did the Triangle Offense Originate?
The outcome?
Benefits of the Triangle Offense
Disservices of the Triangle Offense
Who Should Run the Triangle Offense?
Triangle Offense Positions
Princeton Offense
Who Should Run the Princeton Offense?
Princeton Offense Team Requirements
Strengths
Weaknesses
1. Low Post Series
2. Point Series
Conclusion
Chapter 14: DEFENSIVE STRATEGIES
Man-to-man Defense
Zonal Defense
Hybrid Defense
Full Court Press
Half Court Press
Chapter 15: TACTICS IN BASKETBALL
Court
Paint
Position
The Center
The Guard
The Forward
Scoring
Timing
Tip-off
Chapter 1: WARMING UP & STRETCHING
Basketball trainers are in a consistent inquiry to track down the best techniques for improving athletic execution for their players. Given the circumstances, a more significant, quicker, more grounded, more adapted player will overwhelm on the court with all else equivalent. This prompts the inquiry: What is the ideal approach to set up a basketball player genuinely and intellectually for rivalry? It has been acknowledged as the standard to do a light warm-up followed by some static stretching for a long time. You can practically go anyplace on the planet, from secondary school to expert, and see most practices start with taking a couple of laps around the rec center
and doing some light stretching. This sort of warm-up has been around for such a long time and is instilled in pretty much every coach’s head, as to infer it is the best way to prepare to play. A functioning or dynamic warm-up is a superior method to plan for actual work. And this idea is unquestionably not new. Olympic-style sports coaches have utilized it for quite a long time. A thorough dynamic warm-up does not take any additional time than the more traditional technique for stretching and is significantly more powerful.
The hypothesis of an overall cardiovascular warm-up for 5-10 minutes (or until light perspiration has been broken) is one I concur with. I accept a comprehensive introduction of this nature raises the body's center temperature enough to make the muscles, ligaments, tendons, and joint constructions more flexible and securely start the readiness interaction for the exercise ahead. This segment of the warm-up can be refined severally. Preferably, you can have your players gone through drills that include jogging, backpedaling, and defensive sliding to ensure they address a similar muscle team utilized when playing. They can likewise bounce rope or perform distinctive footwork designs in a speed-stepping stool. I value the bounce rope as a type of warm-up because it also warms up the upper body and doesn't take a lot of room. There is a few diverse footwork penetrates and designs you can use to remain mentally invigorated. Another advantage of this underlying warm-up is to set up the brain for the exercise ahead. It is a period for every player to center, focus, and intellectually get ready, and an opportunity to leave every single external interruption (stressors, for example, schoolwork, relationship issues, and so on) at the entryway. As a coach, it is essential to ensure your team's underlying cardiovascular warm-up is not kidding and free from messing about.
Knee-to-Chest Exercise
For any time you feel like you, by one way or another, come up short when you endeavor a low back stretch—even though you realize those muscles are tight and you bend over backward to deliver them—you are in good company. For large numbers of us, stretching the hip, neck, calf, and different muscles is a beautiful, precise arrangement. For your wellbeing, begin doing the knees-to-chest stretch with one leg as it were. On the off chance that, after a couple of days, you're performing it without torment, it's probably an ideal opportunity to progress to lifting the two legs, If you are uncertain whether a twofold or single-legged knees-to-chest stretch is protected given your specific back condition, talk with your medical services supplier.
Guidelines
1. Lie down on back with the knees twisted and your feet level on the floor. This is known as the prone position.
2. Delicately raise one bowed knee enough so you can get a handle on your lower leg with two hands. Entwine your fingers simply under the knee.
3. On off chance which you are doing the two-legged rendition, bring one advantage and the other. Since taking both up, simultaneously takes a great deal of abdominal strength, beginning with one and then rapidly following with the other is likely more secure, particularly for weak backs.
4. Likewise, with the single-legged variant, if you are taking both up simultaneously, join your fingers or catch your wrists between the lower legs, just underneath the knees.
5. Tenderly force your twisted knee or knees toward your trunk, utilizing your hands.
6. While you are pulling, attempt to loosen up your legs, pelvis, and low back however much you can. The knees-to-chest better arrives at low back muscles when utilized latently.
7. Hold for a couple of moments.
8. Return your leg to the floor.
9. Repeat on the opposite side.
Do the stretch around 10 to multiple times, a couple of times each day, or on a case by case basis.
Quads Stretches
Quadriceps Stretching
A stretching plan for your quads is an extraordinary method to improve adaptability in this muscle team. Your actual advisor can survey your condition and offer you techniques to stretch your quads.
Here is a bit-by-bit quad stretching movement like one that your PT may endorse. Before attempting this—or some other exercise program—registration with your PCP to guarantee that the activity is ok for you to do.
Standing Quad Stretching
Your stretches might be somewhat more agreeable on the off chance you warm up a piece before stretching. A couple of moments of strolling or trekking can get your quad muscles warm so they can pull somewhat simpler.
Here is how you do it:
1. While standing, clutch a ledge or seatback to aid balance.
2. Twist your knee back by getting a handle on your lower leg with one hand.
3. Help with twisting your knee back quite far.
4. Keep up the situation for 30 seconds.
5. Get back to a standing position.
6. Repeat practice 3 to multiple times with every leg.
Make sure to stop the stretch if you feel any sharp torments. See your actual advisor be particular you are playing out the space appropriately.
Side-Lying Quad Stretching
The side-lying quad stretch is an excellent method to get a decent stretch to your quads. Lying on a floor in a supported position can help you center around the stretch in your courts. Here is how you do the side-lying quad stretch:
1. Lie on your side.
2. Curve the knee of your top leg to the extent you are capable.
3. Keep up the situation for 30 seconds.
4. Get back to the beginning position.
5. Repeat practice 3 to 5 different occasions with every leg.
Prone Quadriceps Stretching
You can stretch your quads while lying on your stomach too. In this position, the floor assists with settling your pelvis, limiting shaking, and boosting stretch. Here is how you do the flat quadriceps stretch:
1. Lie on your stomach.
2. Curve your knee back to the extent that you are capable. Get your lower leg to pull your knee towards your butt.
3. Keep up the situation for 30 seconds.
4. Get back to the beginning position.
5. Repeat practice 3 to 5 different occasions with every leg.
In any case, investing energy stretching your