Workout Notes 

 

1. 500 (Jump Rope)-100 (Push Ups) -200 (Crunches) - RDL’s (x40) - Lunge (x10 trips)

   • If you are in the weight room below is a STC Routine for Upper & Lower Body

     • Lower Body Leg Workout & Training see video https://www.youtube.com/watch?v=8uswoWIFn1M&feature=youtu.be

     • Upper Body Workout & Training see video https://www.youtube.com/watch?v=YnpbmA39L_0&feature=youtu.be 

 

1. Band WORK :  https://youtu.be/Sh5XRBMvHd0 

   • Monster walk, Lateral walk, 2 step, Moon walk, Taps forward (x20), Taps Side (x20), Kick Outs (x20), Muay Thai(x20), Hamstring Curls (x20), Bear crawl forward, Bear lateral 

 

1. 1. Training/Rep Series

      • Explode Series see video https://youtu.be/eAXtI5viPeo

      • Elbow Series see video https://youtu.be/XkprxsOreZs

      • 3 in a row shooting: https://youtu.be/LQ0WZD2DL34

      • Melo Drill: https://youtu.be/owR1AUasm5I 

      • 26 shooter (make 2 at each of 13 spots) 2:00 minutes

      • 40 shooter: https://youtu.be/hZhectop8AI 

      • Carolina drill (5 makes center court) 2:30

      • Star Drill: https://www.youtube.com/watch?v=CFJGiCQAyOg&feature=youtu.be

      • HIBCB Series

        • Hesitation, In & out, between, cross, behind, Spin, Half Spin, Glide, Get in get out

      • Pick & Roll Series (Fist): https://youtu.be/IyJVX4nHgF0 

        • Reject, Use, Snake, Fake Snake, elbow change, Twist/ 3 levels Rim, mid range, Three

 

For all the video below please watch and emulate the situations they are in a format based off of exactly how I drill. So each contingency is accounted for.  Please experiment but keep it simple and emulate the GREATS. 

 

Star shooting drill https://youtu.be/CFJGiCQAyOg 

 

DHO Series https://youtu.be/DIy2EOUwkgo 

 

Pick & Roll series https://youtu.be/Sh3In-uxTBg 

 

Transition https://youtu.be/FF6wRYZQWdE 

 

Isolation https://youtu.be/buPNfRwBlVY