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Get Inspired

Push Through It

It's going to be hard. But that's what makes it worth it. Keep going. Keep pushing. Don't ever give up.


Quote of the Day

Find Your Motivation
"I dribbled by the hour with my left hand when I was young. I didn't have full control, but I got so I could move the ball back and forth from one hand to the other without breaking the cadence of my dribble. I wasn't dribbling behind my back or setting up any trick stuff, but I was laying the groundwork for it.

Bob Cousy

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


High Knee Explosion
with Brittnye McSparron
Get those knees up in this drill! Coach Brittnye will get your heart pumping. See if you can keep up the pace.

(Estimated Time: 2 Minutes)

VC - High Knee Explosions

Ball Handling

Drop Dribble
with Jordan Lawley
You'll learn how to develop more control of the basketball in this drill from Pro Skills Trainer, Jordan Lawley. Follow along as Jordan breaks down the reasons why you should work on this, as well as an interactive ball handling session at the end.

Estimated Time: 3 minutes

JL - Drop Dribble - VC

Shooting Drills

Under drag Series 1
with Jordan Lawley
You've already learned how to perform an Inverted Drag, now Jordan Lawley is going to show you how to perform a variation of Under Drags, starting with the most basic move going into a foot replacement.
Recommended Reps: Take 30, 10 shots from 3 spots
JL - Underdrag Series 1 - VC

Shooting Drills

Under drag Series 2
with Jordan Lawley
Now that you've learned how to perform an Under Drag into a foot replacement, Jordan will show you how to use this move to engage your defender. 
Recommended Reps - Take 30, 10 shots from 3 spots
JL - Underdrag Series 2 - VC

Shooting Drills

Under drag Series 3
with Jordan Lawley
You're going to build on your knowledge of the Under Drag from the previous two drills and implement a game action after performing this move. Jordan Lawley, will break it down for you.
Recommended Reps: Take 30, 10 shots from 3 spots
JL - Underdrag Series 3 - 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 8 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.