Warm Up Drills Time Start:

Time End:

Item # Drill Time Reps Mon Tue Wed Thu Fri Sat

Lower Body Strengthening

1 One knee raise higher than the hips 15 seconds

2 One knee raise with eyes closed 15 seconds

3 One leg up parallel to the other, bend down and touch the floor 10 x

4 One leg up parallel to the other, bend down and touch the floor with eyes closed 5 x

5 Lunges hold 15 seconds

6 Lunges hold closed eyes 15 seconds

7 Line jump side to side 10 x

8 Line jump front to back 10 x

9 Line twist jump 10 x

10 Athletic stance, then toes to nose 10 x

11 Athletic stance then jump 10 x

12 Clock lunges left pivot 3 secs

13 Clock lunges right pivot 3 secs

14 One leg kick back while arms with ball straight forward (Left & Right) hold for 3 secs 10x

Ball Handling

1 V-Front 30

2 V-Front Opposite 30

3 V-Side 30

4 V-Side Opposite 30

5 In & Out 50

6 In & Out Thru the Legs (Left & Right) 30 each

7 Thru the Legs Continuous 30

8 In & Out Around the Legs (Left & Right) 30 each

9 Around the Legs Continuous 30

10 In & Out, 1 Thru, 1 Around (Left & Right) 30 each

11 1 Thru, 1 Around Continuous (Left & Right) 30 each

12 Thru the Legs Sametime 30

13 Around the Legs Sametime 30

14 1 Thru, 1 Around Sametime (Left & Right) 30 each

15 Juggle (Left & Right) 30 each

16 Juggle Between the Legs (Left & Right) 30 each

17 Juggle Around the Legs (Left & Right) 30 each

18 Juggle Behind the Back (Left & Right) 30 each

19 Combination: Between - Around - Behind (Left & Right) 15 each