DAY 3 WORKOUT
Passing Drills
Head Up | 3 sets | 1 min per
INDIVIDUAL PASSING DRILLS
✓ Over the Head ✓ One Hand Pass ✓ Behind the Back ✓ Baseball Pass ✓ Chest Pass ✓ Bounce Pass
PARTNER PASSING DRILLS
✓ Shuffle Pass Shuffle
Conditioning / Agility / Core
Choose your options
CONDITIONING DRILLS (pick 2)
✓ Up & Backs (6 – 3x) ✓ Laker Drill (1x) ✓ Line Touches (3x) ✓ *Ladder Sprints (1x)
AGILITY DRILLS (3x)
✓ Line Jumps ✓ High Knees ✓ Single Leg Jump Rope ✓ Plus Sign ✓ Squat Jumps ✓ Butt Kicks ✓ Jumping Jacks
CORE / ABS (pick 2 – 3x)
✓ 6 Inch Abs ✓ Planks ✓ Crunches ✓ Kneeling Cat Extensions ✓ Bicycles ✓ X-Ups
* Up & Backs starting at 2 and building up to 10. Once you get to 10, work your way back down. (ie. 2, 4, 6, 8, 10, 8, 6, 4, 2)
Defense Drills
Low Stance & Strong Base | 3 sets | 1 min per
INDIVIDUAL DRILLS
✓ T-MO Defensive Slides ✓ Side/Lateral Push Drill ✓ Directional Slides ✓ Box Slide ✓ Wall Stance
PARTNER DRILLS
✓ Ball Mirroring ✓ One-on-One
DAY 3 WORKOUT
Passing Drills
Head Up | 3 sets | 1 min per
INDIVIDUAL PASSING DRILLS
✓ Over the Head ✓ One Hand Pass ✓ Behind the Back
✓ Baseball Pass ✓ Chest Pass ✓ Bounce Pass
PARTNER PASSING DRILLS
✓ Shuffle Pass Shuffle
Conditioning / Agility / Core
Choose your options
CONDITIONING DRILLS (pick 2)
✓ Up & Backs (6 – 3x) ✓ Laker Drill (1x) ✓ Line Touches (3x) ✓ *Ladder Sprints (1x)
AGILITY DRILLS (3x)
✓ Line Jumps ✓ High Knees ✓ Single Leg Jump Rope ✓ Plus Sign
✓ Squat Jumps ✓ Butt Kicks ✓ Jumping Jacks
CORE / ABS (pick 2 – 3x)
✓ 6 Inch Abs ✓ Planks ✓ Crunches ✓ Kneeling Cat Extensions
✓ Bicycles ✓ X-Ups
* Up & Backs starting at 2 and building up to 10.
Once you get to 10, work your way back down.
(ie. 2, 4, 6, 8, 10, 8, 6, 4, 2)
Defense Drills
Low Stance & Strong Base | 3 sets | 1 min per
INDIVIDUAL DRILLS
✓ T-MO Defensive Slidest ✓ Side/Lateral Push Drill
✓ Directional Slides ✓ Box Slide ✓ Wall Stance
PARTNER DRILLS
✓ Ball Mirroring ✓ One-on-One
DAY 3 WORKOUT
Passing Drills
Head Up | 3 sets | 1 min per
INDIVIDUAL PASSING DRILLS
✓ Over the Head
✓ One Hand Pass
✓ Behind the Back
✓ Baseball Pass
✓ Chest Pass
✓ Bounce Pass
PARTNER PASSING DRILLS
✓ Shuffle Pass Shuffle
Conditioning /
Agility / Core
Choose your options
CONDITIONING DRILLS
(pick 2)
✓ Up & Backs (6 – 3x)
✓ Laker Drill (1x)
✓ Line Touches (3x)
✓ *Ladder Sprints (1x)
AGILITY DRILLS (3x)
✓ Line Jumps
✓ High Knees
✓ Single Leg Jump Rope
✓ Plus Sign
✓ Squat Jumps
✓ Butt Kicks
✓ Jumping Jacks
✓ Lunges
CORE / ABS (3x)
(pick 2)
✓ 6 Inch Abs
✓ Planks
✓ Crunches
✓ Kneeling Cat Extensions
✓ Bicycles
✓ X-Ups
* Up & Backs starting at 2 and building up to 10.
Once you get to 10, work your way back down.
(ie. 2, 4, 6, 8, 10, 8, 6, 4, 2)
