Total basketball Player Development -Grind Basketball-

3 ESSENTIAL DRILL SECTIONS FOR BALL HANDLING

Stationary

∞ Building the basic fundamental traits of solid ball handling

∞ Developing the foundational skills necessary to move on to more challenging drills, including on-the-move training

∞ Repetitive drills to build strength, endurance, and muscle-memory

Dynamic

∞ Ball handling on-the-move

∞ Changing direction and speed while maintaining control of the basketball

∞ High-intensity repetition of game-used moves and cuts

∞ Simulated live-action obstacles (cones, chairs, coaches)

Passing Off The Dribble

∞ Combination of passing skills and ball-handling drills

∞ Training the skill of delivering a pass to a teammate off of a high-intensity ball-handling drill repetition

∞ Utilization of multiple basketballs, coaches, walls, teammates

∞ Simulated live-action situations; drive-kick, pick and pop, ball-reversal, swing pass, as well as different methods of passing the basketball

Without trying to over-simplify the game, it is a very basic fact that the team who scores more points, wins. Great players do many different things on the court, but as skill development coaches, one of our main concerns is getting players to make more shots. We have had tremendous success with this system. There is no coach in the world that wouldn’t agree that if every player on his or her team became a better shooter, the team would, to some degree, have a better chance of winning games. That’s what we do, by getting players better

Balance

There is no greater area of importance than balance, we spend more time in this area than in any other and it is extremely critical your players understand how important this factor is to making shots. The ball moves with the shooter - shooter fading to the right, ball goes right as well on the release. Great shooters go STRAIGHT UP AND DOWN on their shots. .

Footwork

This term really refers to the position of the shooter’s feet when shooting the ball. Feet should be positioned shoulder-width apart with the toes of the shooter’s dominant foot (right for a right-handed shooter and left for a lefty) placed 2-6 inches in front of the other foot. Proper footwork will help your legs to better generate power and control accuracy.

Getting low / generating power from the legs

The majority of the power and distance on the shot comes from the legs.  thing we see often are players who are not physically capable of “getting low.” Coaches spend a lot of time telling players to get low, but what they fail to realize is that some players are not strong enough or flexible enough to maintain a low position. Again, we will address this as we build the performance and strength training into the overall program.

Hand/Elbow Placement Your guide-hand must be simply used to balance the basketball and not to provide power or direction. Excess usage of the guide-hand, and in particular the guidehand’s thumb, will create counter forces on the ball and reduce directional control. Your elbow should ideally be directly below the ball, serving as the foundation for the spring action of your release.

Eye Focus Your eyes should be focused on your target. If you’re using the backboard, look directly where you want to hit the ball. 

Release and follow through A proper shooting release is smooth and uninterrupted by any hitches or wasted motion. Your hand should start with your shooting hand’s thumb near the closest eye and should finish high in the air after snapping your wrist to release the basketball. Your elbow will drive through the ball and finish extended and near your forehead. Follow through must be complete with the fingers finishing down, creating the rotation on the ball.

Getting Open Players must be able to create enough space between themselves and a defender in order to receive a pass from a teammate.

Creating Space Upon the Catch Once a player has received the ball, he must alleviate the pressure of a defender through aggressive and assertive footwork, pass or shot fakes, or escape/attack dribbles. Creating space will force the defender to present his strategy to the offensive player and allow for the offensive attack.

Angles Once a player has received the pass, created space, and read the defense, he must now attack. Taking the proper and precise angle is very important to being able to get where you want to go. Sharp attack angles that limit a defender’s ability to cut off your lane are most effective.

Rip Through Once the ball is caught, players will need to be strong and aggressive in order to maintain position and possession of the ball. When a defender is reaching for the ball or attempting to dislodge a player from his position, the offensive player aggressively, but not maliciously, rips the ball from side to side

Close-out When approaching an offensive player with the ball, in order to limit his ability to shoot or drive, a player must Close Out. He does this by shortening his steps as he arrives near the offensive player and engages in a low, wide, and balanced stance. If an offensive player is a strong shooter, the close out will be aggressive with the intent of getting near the shooter in order to dissuade a shot attempt. The defender will raise a hand to contest/deter the shooter from attempting a shot, while also maintaining a low and balanced stance in order to defend a dribble-drive.

Lateral slide Moving side-to-side is an essential component of a defender’s proficiency. A defender must be able to cut-off an offensive player’s desired angle in order to prevent the opponent from getting to where he wants to be and increasing his likelihood of scoring the basketball. Lateral movement is at the very foundation of defensive movement and must be trained extensively in conjunction with agility and conditioning in order to improve foot-speed.

Lateral slide with cross-over step To increase distance covered when performing a lateral slide, a defender will often be forced to incorporate a cross-over step in order to maintain coverage of a quicker offensive player.

Sprinting Defensive rotations are largely predicated on speed and quick reactions. This means that players will often be required to get from one defensive position to another as quickly as possible, and the fastest way to do this is by a dead sprint.

Close-out + Back Pedal

A set should be completed with the following footwork: ∞ Forcing shooter to drive ∞ Forcing penetrator to shoot ∞ Forcing the dribble-drive left ∞ Forcing the dribble-drive right.

Zig-Zag Full-Court Slides Full-court slides are a great way to train muscle memory and endurance while teaching players proper defensive angles when defending a ball-handler in the open court. Players of all positions can benefit from the agility and endurance training that Zig-Zag Full-Court Slides provides.

Slide-Sprint-Slide We now incorporate sprinting into our defensive training. This will help players gain proficiency changing from one movement pattern to another quickly and efficiently while reacting to an offensive scheme. As with our other defensive movements, this drill is best completed in a low, athletic, balanced stance: Beginning on the sideline, player sprints to closest lane line and quickly breaks down into a low defensive slide until reaching opposite lane line at which point he sprints back to original sideline.

Close out to cone, turn, block out and get rebound Cone is used as offensive player: ∞ Coach shoots the ball off the rim, player must get to cone, simulate block out, then go up and get the ball off the rim. Reaction time is critical here and player should secure the ball with 2 hands, strong, turn and prepare to outlet ∞ Repeat several times to fatigue.

1 on 1 block out, all the way up to 5 on 5 If you have 2 - 10 players in your workout: ∞ Match them up and have them run offense as always without shooting and defense cannot steal, only shell ∞ Ball is passed to the coach and all players must turn and block out, then go get the rebound off the rim ∞ Repeat several times to fatigue

One of our essential components to being a great player, and to great player development, is fitness. I believe that if you are drilling your players hard enough, most of their cardio-vascular conditioning can be developed within the core of the workout . However, players may and will need more conditioning put into the workout or placed at the end of the workout. During certain times of the year, pre-season for example, separate conditioning sessions can be used with your players and teams.

Preventing injuries may be the most important reason to build muscle. Muscle strength is important in basketball because while gaining strength, speed and endurance, you are also strengthening tendons and ligaments which will reduce the chances of injuries, such as sprains and tears.

Barbell Bench Press The barbell bench press exercise is an upper body pressing movement. Commonly used to build muscle size and body strength; this exercise targets the upper body muscles including: chest, triceps, and shoulders.

Pullups

• Strengthen the back muscles. ...

• Strengthen the arm and shoulder muscles. ...

• Improve grip strength. ...

• Improve overall body strength and fitness level.

Barbell Rowing The bent-over barbell row, specifically with a barbell, is one of the best strength- and muscle-building movements. It allows the lifter to use more weight relative to other rowing movements. It also recruits the forearm and biceps muscles, which leads to a stronger grip.

Calf Raise Training your calves is particularly important to build calf strength, endurance, and explosiveness. It's great for improving ankle stability and overall balance. Calf raises are also excellent for stretching the plantar muscles of the foot and making it more supple

Chin Ups The primary benefits of the chin-up are increasing strength and definition of the upper arms, specifically the biceps, the posterior deltoids of the shoulders and the teres major and latissimus dorsi muscles of the back.

Side Wood Chop This exercise keeps your trunk activated in a rotational movement pattern, as well as multiple abdominal and back muscles for stability. In addition, your legs and arms provide stability and mobility. The wood chop exercise has been used in a variety of ways.

Biceps Curl They help strengthen your arms, which can boost athletic performance and facilitate daily activities, picking up objects, and carrying the kids around.

Overhead Shoulder Press : strength and size of the shoulder muscles. strength and size of the triceps muscles. strength and size of the trapezius muscle. strength in the core muscles, such as your obliques, transverse abdominal muscles, lower back

Dumbbell Jump Squat If done properly, jumping squats burn fat fast and effectively build muscle mass and improve overall fitness. It's one of the most popular and effective exercises for increasing strength and power, so it should come as no surprise that jump squats have many benefits

Single Leg Bulgarian Squat. As a lower body exercise, it strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves. Also, as a single-leg exercise, your core is forced to work in overdrive to maintain your balance.

Depth Jumps The depth jump activates muscles across your lower body, including your glutes, hamstrings, and quadriceps. Depth jumps can increase your explosive strength. With practice, depth jumping can increase your explosive power, improving your reactive strength, jumping ability, and sports performance.

Single Leg Dumbbell Step Up Improves balance. As a unilateral leg exercise – a.k.a using one leg at a time – expect big improvements to your balance as well as improvements in the symmetry of your lower body muscles.

Lateral Lunge Clean develop balance, stability, and strength. They work your inner and outer thighs and may even help to reduce the appearance of cellulite. Side lunges train your body to move side to side, which is a nice change from your body's normal forward or twisting movements.

Push Ups Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.

Single Arm Skull Crusher improve your compound lift performance (think bench press and overhead press) because, by training your triceps separately, you'll be able to push the bar more evenly during your multi-joint exercises.

Trap bar deadlifts develop the glutes, hamstrings and back. The main benefit is that they put less stress on the lumbar spine than barbell deadlifts which is important for people with back issues. They require less technical proficiency than barbell deadlifts and are easier to learn

Barbbell Squat

      Strengthens your core. ...

• Reduces the risk of injury. ...

• Crushes calories. ...

• Strengthens the muscles of your lower body. ...

• Boosts athletic ability and strength. ...

• Variety helps with motivation.

Barbell Hip Thrust activates muscles in the entire posterior chain of your lower body, including the hamstrings, quadriceps, adductors, and erector spinae muscles. Barbell hip thrusts improve your hip flexor muscles.

Russian twists strengthen your core, obliques, and spine. "It's a total core exercise that also works your balance, builds stability in your spine, and trims your mid-section all at once''

Sprinter Sit-Up is an awesome core strength move that uses body weight alone to strengthen and sculpt your belly. Your basic old sit up is a tried and true way to strengthen your core but the sprinter sit-up takes it up a notch for a more powerful, intense move!

Plank

• A Healthy Posture. ...

• Balance and Coordination. ...

• Improves Body Alignment and Helps Avoid Illness. ...

• Build Core Strength. ...

• Improves Flexibility. ...

• Improves Metabolism. ...

• Improves Overall Mental Health.

Stability Ball Hamstring Curl

This move activates your hamstrings, plus other muscles—big and small—in your lower half. The primary benefits of the move are that it provides “full-body stabilization” as well as “direct hamstring activation,” Borden tells SELF. On top of that, the move works the glutes, back, core, and hips,

Romanian Dead Lift  increase all of the muscles involved in such movements, enhance movement patterning, and even help resist injury caused by lower back stress and/or dysfunctional loading (by increasing glute, hamstring, and lower back strength and coordination)

Good Mornings is an accessory exercise that strengthens and develops the spinal erectors, glutes, and hamstrings. Movements like back squats (low and high bar), deadlifts, and weightlifting movements all require a lifter to establish spinal stability and resistance against lumbar flexion.