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BE BETTER EVERYDAY
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DAY NINE

Get Inspired

Hard Work
 

Enough said. Let's get it.

Quote of the Day

Find Your Motivation
"Your decisions reveal your priorities"

Jeff Van Gundy

 

Download This Quote as Desktop Wallpaper

Warm Up

Bodyweight Warm Up
with Emily Stiemsma

Coach Emily is going to kick off today's activities with a total body weight warm up. All you need is yourself for this one. See if you can keep up with Emily, but if you're having trouble just go at your own pace.

(Estimated time: 5 minutes)
ES- Bodyweight warmup - VC

Ball Handling

Off-Hand Dribbling
with Emily Stiemsma
Coach Emily is back and today she's going to work your off hand dribbling skills. Follow along, but make sure to go at your own pace.
 

(Estimated Time: 3 minutes)
ES - Off Hand Dribbling - VC

Ball Handling

Line Dribble
with Pat the Roc
Basketball icon and Pro Skills Trainer, Pat the Roc, shows off his legendary handles in this Line Dribble drill. Let's see if you can do it too! Just find a straight line in your area and get to work.
 

Recommended Reps: Down and back 5 times
PTR - Line Dribble - VC

 

Shooting Drills

Pivot Crossover
with Pat the Roc
NO DISH REQUIRED
 
This progression from Pat the Roc was originally performed using a Dr. Dish CT with our swivel net system, but if you don't have a shooting machine, or don't have one with a swivel net, you can always just flip the ball to yourself.
 
The following drills take place at the elbows, so grab a ball a follow along.
 

Recommended Reps: Take 30, 15 from each elbow

(Estimated Time: 3 minutes)
PTR - Pivot Cross - VC

Shooting Drills

Counter Cross
with Pat the Roc
Now that you've worked on the Pivot Crossover, Pat the Roc is going to show you how to add in a Counter Cross move.
 

Recommended Reps: Take 30, 15 from each elbow

(Estimated Time: 3 minutes)
PTR - Counter Cross - VC

Shooting Drills

Spin Back
with Pat the Roc
In this final shooting drill, Pat the Roc shows you how to take it to another level by adding in a spin move to this elbow progression.
 

Recommended Reps: Take 30, 15 from each elbow

(Estimated Time: 3 minutes)
PTR - Spin Back - VC

Cool Down

Streak Free Throws
with Brittnye McSparron
It's extremely important to be able to knock down free throws while you're tired. Cool down with Coach Brittnye and see how many you can make in a row. As this camp progresses, we'll raise the goal.
 
Recommended Reps:
Basic: Take 20 free throws
Advanced: Take 20 free throws. End with a streak of 9 in a row.
BM - Streak Free Throws - VC

Great Work!

You're Almost Done

Just let us know what you thought of today's workout and we'll get tomorrow's workout queued up. Be sure to complete your feedback form each day or you won't receive the next workout.

Looking to Level Up?

Check out our full lineup of shooting machines.
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