FOOTHILL BASKETBALL - HOME OF THE KNIGHTS
Black Group:  Please report the following:
1) Daily FT's 
2) Daily Challenge Times
3) Rounds of "The Antolin Sequence"  (May 15-May 22) 
25 Squat Jumps, 25 Butterfly Sit-Ups, 25 Mountain Climbers, 25 Jumping Jacks
UPDATED: 5-11-20​

WEEKLY SCHEDULE - May 18th -May 24th

Feel free to post on your workouts on Social Media and tag our Foothill Basketball handle. After completion of the workout, text your coaches your scores and times.

Monday

VIRTUAL IR: 3:00PM

Dribbling Warm-Up Video

Retreat Dribble Exercise

Creating Space for your Shot Video & Workout

*One Dribble Pull-Up - 25 Makes Dribbling to the Right, 25 Makes Dribbling to the Left 
*Step Back - 25 Makes
*Between the Legs Step-Back - 25 Makes
*Hesitation Pull-Up - 25 Makes
*Pull-Back Series - 25 Makes
Track your Makes and misses, and report to your coach. 

After workout is complete:
50 Stationary 3's (Report your makes/misses)
Daily Challenge: 2 Mile Run


Tuesday

VIRTUAL IR: 3:00PM

Dribbling Warm-Up Video
​
Shooting Guard Workout

Section One of the Workout Video
2 Rounds (300 Makes)
Throw the ball to yourself, Jump Stop, Forward Pivot, Jumper - 25 Makes
Throw the ball to yourself, Jump Stop, Forward Pivot, Pump Fake, Strong Side Pull-Up Jumper - 25 Makes
Throw the ball to yourself, Jump Stop, Forward Pivot, Pump Fake, Weak Side Pull-Up Jumper - 25 Makes
Throw the Ball to yourself, Jump Stop, Reverse Pivot Jumper - 25 Makes
Throw the ball to yourself, Jump Stop, Reverse Pivot Rip Strong Side Jumper -25 Makes
Throw the ball to yourself, Jump Stop, Reverse Pivot Jab Strongside and Cross into a Jumper - 25 Makes

Coaches Notes
*If you are a Big, you can do this same drill closer to the basket
*Practice Game Speed
*Track your Makes and Misses

After the 2 Rounds are through
50 FT's (Report your makes and misses)
Daily Challenge: Plank for Time


Wednesday

VIRTUAL IR: 3:00PM

Dribbling Warm-Up Video

Dribbling Workout #3 Video

​* Figure 8's- 25 passes through the middle, then reverse for 25 passes through the middle
*Body Shifts - 50 Total Reps
*Punch Dribble 20 Total Reps
(Dribbling Only - 3 punch dribble's and 3 between the legs is one reps)
*Split Drag - 15 Reps one side, then 15 reps the opposite side
*Heavy Step with Hang Dribble - 15 Reps one side, then 15 reps the opposite side
*Left to Left Drop Punch Exchange - 15 reps one side, then 15 reps the opposite side
(Dribbling only - no finish)


​
After 3 Rounds complete:
50 Pumpfake 1 Bounce Dribble Jump Shot 25 Left, and 25 Right - Report your Score to your Coach
Daily Challenge: 1 Mile Run for Time

Thursday

Dribbling Warm-Up Video
Dribbling Series Workout #4 (Workout Video is in the "Workout Videos" link on the website)

3 Rounds
​
*Stationary Hip Drops - 15 each hand
*Stationary Step & Rock Back - 15 each Hand
*Delayed through legs, one dribble finish - 25 makes
*Stutter Step to Delayed thru attack downhill - 25 makes
*​Delayed thru step cross (focus on Blackfoot slide) - 25 makes


After the 3 Rounds are through:
​50 FT's (Report your makes and misses)
Daily Challenge: 100 Push-Ups for Time


Friday

​VIRTUAL IR: 3:00PM

Dribbling Warm-Up Video
​
Dribbling and Finish Series Workout #5

3 Rounds

*Drop Taps - 60 Seconds
*Between Between Lift - 60 Seconds
*Ball Manipulation Dribbles - 60 Seconds (You choose variation)
*Exaggeration Pull Backs into Ball Push Ups (2-4-6-8-10) - 2 Pull Backs, 5 Pushups, 4 Pullbacks, 5 Pushups, etc.
*Continuous Drop Back Through the Legs Moving Forward (60 Seconds)
*Continuous Inverted Drag through the Legs (60 Seconds)
*Quick First Step off of a Triple Threat Quarter Step - Pivot 3 Times, attack downhill (15 Makes)

After 3 Rounds complete:
50 FT's (Report your makes/misses)
Daily Challege: 2 Mile for Time (Report your time to your coach)
​Saturday
​OFF
​Sunday
OFF

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Foothill High School
19251 Dodge Avenue  Santa Ana, CA 92705
Phone: (714) 730-7464