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> baller practice checklist
baller practice checklist
Warm-up
Jog for 5 minutes to get your heart rate up.
Perform dynamic stretches such as arm circles, leg swings, and hip rotations.
Do a few minutes of light dribbling and shooting to get your hands and coordination warmed up.
Ball Handling
Practice stationary dribbling drills, focusing on both hands and different dribbling techniques.
Work on dribbling through cones or around obstacles to improve your ball control.
Incorporate game-like scenarios with defensive pressure or changing speeds and directions.
Shooting
Start with form shooting close to the basket, focusing on proper technique and footwork.
Progress to mid-range jump shots and three-pointers, working on accuracy and consistency.
Practice shooting off the dribble and catching and shooting to simulate game situations.
Passing
Work on basic chest passes, bounce passes, and overhead passes.
Practice different types of passes like wrap-around passes, behind-the-back passes, and no-look passes.
Incorporate passing drills that involve moving targets or defenders to improve decision-making and accuracy.
Defense
Practice defensive slides to improve lateral quickness and footwork.
Work on closeouts and contesting shots without fouling.
Incorporate one-on-one or team defensive drills to improve communication and positioning.
Rebounding
Practice boxing out techniques to secure rebounds.
Work on timing your jumps and positioning yourself for offensive and defensive rebounds.
Incorporate rebounding drills with live action or simulated game scenarios.
Conditioning
Include cardio exercises like sprints, suicides, or shuttle runs to improve endurance and quickness.
Incorporate agility drills such as ladder drills or cone drills to improve speed and agility.
Finish with a cool-down jog and static stretching to prevent muscle soreness.
Remember to adjust and customize this checklist according to your specific needs and skill level.
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