Workout 16: Hard Hedge

Focus
1. Dynamic Warmup 2.0
stationary skips (30 sec)
line hops (20 sec)
line hope criss cross (20 sec)
full court dribble skips (2x full court and back)
WGS 3 Second Holds (3 full reps each leg)
glute bridge hold (30 seconds)

2. In and Out Half-Court Series

(2x half-court and back for each)
one dribble in and out repeats
no dribble in and out repeats
double in and out hesi repeats
in and out between repeats
in and out behind the back repats

3. Paint Jumpers
(15-20 makes)
4. Drop Runner Off-Foot Series
(6-10 makes each side)
elbow: drop into one dribble runner
three point line: drop into two dribble floater

5. Chest to Sideline Two Pound Split

Series
(5-8 makes each direction)
two pound behind floater
two pound push cross pull-up

6.Hard Hedger High Foot Attack Series

(5-8 makes each direction)
stationary drop into pull-up
backwards dribbles into drop into pull-up

7. Beat The Hedger Wing Ball Screen

Series
(5-8 makes each variation both wings)
Shot 1: beat top foot into midrange pull-up
Shot 2: beat top foot into separation shot
Shot 3: bounce out and iso
Shot 4: reject screen into midrange pull-up
Shot 5: reject screen into three pointer
8. Split The Hedge Wing Ball Screen
Series
(8-12 makes both wings)
split into midrange pull-up