PROOF

proof  (prōōf)

1.evidence sufficient to establish a thing as true, or to produce belief in its truth.

2.anything serving as such evidence

3.the act of testing or making trial of anything; test


July begins as the month of proof. Will you prove yourself worthy of a pro-contract, college scholarship, more playing time or simply a spot on the team?
I have proof that these drills work based on the players who have done them and the success they have accomplished as a result of their hard work and sacrifice. Come back to me with “Proof” that they do indeed work after you try them.

Tennis Ball Dribble
This drill is called "Tennis Ball Dribble". Player 1 has a tennis ball. Player 2 is dribbling a basketball. On command Player 1 tosses tennis ball to the hand Player 2 is dribbling with. Player 2 must quickly crossover dribble to free up his hand in order to catch the tennis ball. While maintaining his dribble, Player 2 catches the tennis ball and tosses it back to Player 1. Repeat. Once a rhythm is established players attempt to dribble and toss without interruption for as long as possible.

"Figure 8 Chase Drill "
This drill is called "Figure 8 Chase Drill". Arrange cones in a figure 8 pattern. On command, Player 1 sprints through the figure 8 pattern. Player 2 pursues Player 1 attempting to tag Player 1 on the shoulder. If successful, players continue to run with Player 2 continuing to stay within arms length while completing the pattern. Player 1 attempts to return to the starting point of the drill without being tagged.

"Lateral Step-Ups "
Grab a dumbbell in each hand. On command step up on to the box with the foot that is closest to the box. On the step-up attempt to step as far across the top of the box as you possibly can. Use the back foot to push and the lead front to pull just like you would when performing a proper defensive slide. Once both feet are on the box step down by again pulling with the lead foot and pushing with the trail foot. Be sure to have a spotter secure the box so you don't slip or fall. Perform reps or time and repeat on the other side. Concentrate on pushing and pulling and minimize the time your feet stay in contact with the ground.

"3 Hops and a Bucket"
Arrange six mini-hurdles, 3 on each side aimed towards the basket. Hold the basketball chest high and perform explosive jumps over each hurdle. Once you have cleared the last hurdle and landed, explode to the basket with a powerful burst and finish with a strong power lay-up. Initial jumps should be short and quick with minimal ground contact time. The last jump to the basket should be the most explosive in terms of height and distance.

4 Spot Shooting
This week's drill is called "4 Spot Shooting ". Start facing the basket on the left block; backpedal to the left elbow shoot a jump shot (1). Sprint towards the right block and come off a baseline screen, catch and shoot (2). Sprint to the right block and backpedal to right elbow, shoot a jump shot (3). Sprint to the left block, come of the baseline screen and shoot a jumper from the left corner (4).