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BY: MARRWAH ELHAKEEM

WEEK #1
Always remember that confidence is key. Make sure you are mentally prepared to do each task so the application of your skills is at its best. $ 2 hour training session. Begin by taking a lap around the court as a warm up and stretch afterwards before beginning. Remember to take rests, as you need them throughout the workout. $ 34456778889:;<4<=>9?;@78A4?3BCD)/)',).EFGH$$ $ $

Drill #1 Dribbling and jumping

$ 1. Jumping exercises - aiming higher with each jump. 10 minutes !

Digital image. N.p., n.d. Web. 26 Nov. 2013. <http://www.bettervertical.com/wp-content/uploads/2012/06/Squat-Jump.png>.

Squat down with your hands touching the floor then jump and bring yourself up higher with each jump. Swing your hands from behind your back to your front and above you during the jump to aid in increasing the height of your vertical leap. The aim of this exercise is to improve the height of your jump so that you are able to jump high when shooting a basket giving you the ability to shoot better from a further distance and score better when performing layups as well as strengthening your quadriceps, hamstring and calves. Your legs are the biggest muscles in your body and they are the engines that will power your entire shot. As you jump, you want to ride the power of your liftoff from the floor through your entire shooting motion, releasing the ball at the peak of your jump. This will give distance and stability to your shot. The more you rely on your legs to power the shot, the easier it will be for the rest of your shooting to be effortless and repeatable.

$ 2. Dribbling in and out of cones (both hands). 5 minutes !

Digital image. N.p., n.d. Web. 26 Nov. 2013. <http://s2.hubimg.com/u/6915869_f520.jpg>.

This exercise enables you to develop and improve your spatial awareness and control of the basketball by swiftly moving in and out of cones dribbling the ball and switching between both of your hands without looking down at the ball.

$ 3. Dribbling up and down the court (suicides both hands). 10 minutes. This enhances the control over the ball. !

Digital image. N.p., n.d. Web. 26 Nov. 2013. <http://free-workout-routines.net/image-files/suicide-lines-basketball.gif>.$

This exercise improves the speed and stamina of the candidate and works on developing the persons control over the basketball when dribbling at a quick speed. $ $ 4. On the spot dribbling while slowly moving down into a lying down position and getting back up again (all while dribbling, both hand practice). 10 minutes. $

This exercise only focuses on handling the basketball better and works on improving control over the ball when it is being dribbled at different levels (lying down to standing up.) Even though you will not be sitting down or lying down dribbling during a game, you might need to crouch low to maneuver your way in and out of your opponents to score or pass.

Drill #2 Practice air shooting

$ 1. Lying on the back shot - lie down straight on your back and shoot the ball straight up into the air. 10 minutes. The ball should go straight up and come straight down with a proper backspin. $

$ This exercise allows you to improve your aim when shooting a basket. When you shoot upwards, you want the ball to come back into your hands properly, not end up hitting your face or the floor behind your head or beside you. In order to improve your aim this exercise uses your enhanced control over the ball. $ $ 2. Face a wall and practice shooting up high on it as if aiming for a basket. Maintain the proper stances. 15 minutes. $ Stance:

Begin with your feet shoulder width apart. Extend both arms straight over your head, shoulder width apart. Your elbows are straight and should point forward. Bend your wrists backward as far as you can and balance the ball on the fingertips of your shooting hand. Place the elbow of your shooting arm a few inches inward toward your face. The shoulders and body should remain facing forward. You may have to slightly rotate your forearm to the outside to gain more comfort. Flick your wrist so the ball goes about a foot in the air. Catch the ball with your fingertips and repeat the drill. Practice the drill for two minutes at a time. Repeat it with the opposite hand.

Digital image. N.p., n.d. Web. 26 Nov. 2013. <http://faculty.kfupm.edu.sa/PE/abuhilal/images/basketball/basketball_skills_clip_image035.jpg>.

$ $

$ $ Instead of falling under the pressure of shooting directly at a basketball net immediately, this exercise allows you to practice your aim and control over the ball while shooting up into the air at a wall or to a person, without missing a shot. It allows you to improve your aim, control, stance, and jump when you shoot at a net which will help you shoot the perfect basket. ! Take a 10-minute rest. $ $ $

Drill #3 Shooting at the real basket

$ 1. Shoot short distance shots (set shots) at different angles to begin with. Aim for the backboard square to start off with (both hands) & focus on the rim of the net. 20 minutes. !

$ This exercise aims to develop your shooting skills at different angles around the key. By doing so, you are constantly improving your arm muscle stamina, aim, control, and shooting stance. By continuously practicing at different angles, you are allowing your body to adapt to shooting from different places, which means that in a game situation you will be able to move in and out of defense around the key and shoot successfully. $ 2. Practice right side layup with a no dribble start (2 steps only from standing position) and then with a dribble start. 10 minutes. $

$ $

Layups are considered the most basic shot in a game of basketball. You dribble the ball outside of the key and then take a two-step leap towards the basket to shoot the ball up, either hitting the backboard or not to get the ball in the net as quickly as possible. This exercise will enable you to be able to get quickly past your opponent in order to shoot and will improve your swift, quick movement with the ball for a game situation.

3. Practice left side layup with a no dribble start (2 steps only from standing position) and then with a dribble start. 10 minutes.

! ! Take a 5-minute rest. $ $ $ $ $ $ $

4. Practice with defender defending the net while you are trying to take a shot. 10 minutes.

This exercise is basic practice for a real game situation - minus the extra amount of pressure from more members on the court. You are now able to put to use all of the exercises, drills, skills and tactics youve learned in this program to see how far youve come during the session and to practice them even more in a more realistic situation (when you have a defender coming at you.) ! This is the end of week #1. !

WEEK #2

$ "#$!%&'()*!)+,&'&'-!.*..&/'0! $ ,>IJK$=:$4ALJKI$A$MA5$AG;<KN$43>$?;<G4$AO$A$8AG@$<5$AKN$O4G>4?3$AP4>G8AGNO$ =>P;G>$=>IJKKJKI9$ $ "#$#$%#&!'(!')*#!&#+'+,!)+!-(.!/##0!'1#$!'1&(.21(.'!'1#!3(&*(.'4! ! 34456778889:;<4<=>9?;@78A4?3BCDPQR(STIUO#V$$ ! $ $

Drill #1 Dribbling and jumping

$ 1. Jumping exercises - aiming higher with each jump. 15 minutes 2. Dribbling in and out of cones (both hands). 10 minutes 3. Dribbling up and down the court (suicides both hands). 15 minutes. This enhances the control over the ball. 4. On the spot dribbling while slowly moving down into a lying down position and getting back up again (all while dribbling, both hand practice). 15 minutes. $ $ $

Drill #2 Practice air shooting

$ 1. Lying on the back shot - lie down straight on your back and shoot the ball straight up into the air. 15 minutes. The ball should go straight up and come straight down with a proper backspin. 2. Face a wall and practice shooting up high on it as if aiming for a basket. Maintain the proper stances. 20 minutes. ! Take a 10-minute rest. $ $ $

Drill #3 Shooting at the real basket

$ 1. Shoot short distance shots (set shots) at different angles to begin with. Aim for the backboard square to start off with (both hands). 25 minutes. 2. Practice right side layup with a no dribble start (2 steps only from standing position) and then a dribble start. 15 minutes.

! Take a 5-minute rest. $ $ V9 (GA?4J?>$8J43$N>P>KN>G$N>P>KNJKI$K>4$83JM>$:;<$AG>$4G:JKI$4;$4AL>$A$O3;49$"! #$!%&'()*+,$ $ This is the end of week #2. ! $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $ $

3. Practice left side layup with a no dribble start (2 steps only from standing position) and then a dribble start. 15 minutes.

WEEK #3

$ 225 minute training session. $ Begin by taking a lap around the court as a warm up and stretch afterwards before beginning. Remember to take rests, as you need them throughout the workout. http://www.youtube.com/watch?v=coTJvU6lU7c

Drill #1 Dribbling and jumping

1. Jumping exercises - aiming higher with each jump. 10 minutes 2. Dribbling in and out of cones (both hands). 10 minutes 3. Dribbling up and down the court (suicides both hands). 15 minutes. This enhances the control over the ball. 4. On the spot dribbling while slowly moving down into a lying down position and getting back up again (all while dribbling, both hand practice). 15 minutes.

Drill #2 Practice air shooting

1. Lying on the back shot - lie down straight on your back and shoot the ball straight up into the air. 20 minutes. The ball should go straight up and come straight down with a proper backspin. 2. Face a wall and practice shooting up high on it as if aiming for a basket. Maintain the proper stances. 20 minutes.

Take a 20-minute rest.

Drill #3 Shooting at the real basket

1. Shoot short distance shots (set shots) at different angles to begin with. Aim for the backboard square to start off with (both hands). 30 minutes. 2. Practice right side layup with a no dribble start (2 steps only from standing position). 25 minutes.

3. Practice left side layup with a no dribble start (2 steps only from standing position). 25 minutes.

Take a 15-minute rest.

4. Practice with defender defending net while you are trying to take a shot. 20 minutes. This is the end of week #3.

WEEK #4
260 minute training session. Begin by taking a lap around the court as a warm up and stretch afterwards before beginning. Remember to take rests, as you need them throughout the workout. http://www.youtube.com/watch?v=iHdbNyc2PaA

Drill #1 Dribbling and jumping

1. Jumping exercises - aiming higher with each jump. 10 minutes 2. Dribbling in and out of cones (both hands). 10 minutes 3. Dribbling up and down the court (suicides both hands). 15 minutes. This enhances the control over the ball. 4. On the spot dribbling while slowly moving down into a lying down position and getting back up again (all while dribbling, both hand practice). 15 minutes.

Drill #2 Practice air shooting

1. Lying on the back shot - lie down straight on your back and shoot the ball straight up into the air. 20 minutes. The ball should go straight up and come straight down with a proper backspin. 2. Face a wall and practice shooting up high on it as if aiming for a basket. Maintain the proper stances. 20 minutes.

TAKE a 15-minute rest.

Drill #3 Shooting at the real basket

1. Shoot short distance shots (set shots) at different angles to begin with. Aim for the backboard square to start off with (both hands). 45 minutes. 2. Practice right side layup with a dribble start (2 steps only from standing position). 30 minutes. 3. Practice left side layup with a dribble start (2 steps only from standing position). 30 minutes.

TAKE a 25-minute rest.

4. Practice with defender defending net while you are trying to take a shot. 25 minutes. This is the end of week #4 and the end of the entire workout routine.