Week 1 Day 1: Triple Threat Footwork

1. Foam Rolling Series

2. Dynamic Warmup
3. Performance Series: Hip Mobility Series
1. Wall Hip Circles — 2 sets of 10 reps
2. Fire Hydrants — 2 sets of 5 reps forward, 5 reps backward
4. Ball Handling Series
1. Skip Series — 1 trip full court each variation
2. Cross Body Cone Cuff into Cross — 30 seconds
3. Cross Body Cone Cuff into Between — 30 seconds
4. Cross Body Cone Cuff into Behind — 30 seconds
5. Cross Body Cone Cuff into Triple Combo — 30 seconds
5. Shot Warmup
1. Balance Shot Warmup
1. Backpedal — 3 reps each footwork (9 total)
2. Sprint — 3 reps each footwork (9 total)
3. Lateral — 3 reps each way (6 total)
6. Focus of the Day: Triple Threat Footwork
1. Jab Cross Step into Closed Turn — 5 reps each variation from top of key
1. Ripping through to strong side
2. Jabbing strong side then going weak side
3. Turning into 3 point shot
4. Jabbing strong side into 3 point shot
2. Closed Catch Jab Series — 3 reps each variation from both wings
1. Rip through baseline into 1 dribble pull up
2. Jab baseline then 1 dribble pull up middle
3. Baseline jab into 3 pointer
4. Rip through baseline into a counter move into a 1 dribble pull up
5. Jab baseline into a counter move into a 1 dribble pull up
7. Finisher
1. Continuous Shift Pull-Ups — 12 reps each direction (24 total)
Week 1 Day 2: Catch Shooting
1. Foam Rolling Series
2. Dynamic Warmup
3. Performance Series: Landing Mechanics Series
1. Depth Drop — 5 reps
2. Lateral Skaters w/ Stick — 2 sets of 5 reps each
3. Multidirectional Hops — 2 sets of 20 seconds each foot
4. Ball Handling Series
1. Shoulder Height Crossovers — 20 reps
2. Shoulder Height Between the Legs — 20 reps
3. Shoulder Height Behind the Backs — 20 reps
4. In the Circle Freestyle — 30 seconds
5. Shot Warmup
1. 3-2-2 Shot Warmup — 5 spots
6. Focus of the Day: Catch Shooting
1. Alternating Footwork Curls — 10 reps each side
2. Catch & Shoot Turning Footwork Series — 5 reps each
variation, each wing
3. Sprint Out into Shot — 5 reps each spot
4. 5-Spot Transition Shots — 5 reps each spot
5. Pump Fake + Lateral dribble Shots — 8 reps each direction,
each wing
7. Finisher
1. Star Drill — 2 rounds with at least 3 out of 5 makes
Week 1 Day 3: Ball Control
1. Foam Rolling Series
2. Dynamic Warmup
3. Performance Series: Weight Shifting Series
1. Slow Weight Shifts — 10 shifts linear, 10 shifts lateral each leg
2. Single Leg Shifts (Superset) — 2 sets of 5 reps each leg
1. Split Shifts
2. Cross Shifts
3. Line Shifts — 10 reps each direction
4. Focus of the Day: Ball Control
1. Stationary Tennis Ball Series — 2 sets of each
1. Side to Side — 30 reps
2. Crossovers — 20 reps
3. Between the Legs — 20 reps
4. Behind the Back — 20 reps
2. Dynamic Tennis Ball Series — 2 trips to half court
1. Side to side Pounds — each hand
2. Front to Back Pounds — each hand
3. Crossovers
4. Between the Legs
5. Behind the Back
3. In n Out Series — 1 trip to half court
1. Repeated In n Outs — each hand
2. In n Outs w/ Dribble in Between — each hand
3. Double In n Outs w/ a Float — each hand
4. Between-Cross Combo — each way
5. Between-Behind Combo — each way
6. Behind-Cross Combo — each way
7. Triple Combo #1
4. Lane to Lane Zig Zag — 2 trips full court
5. Finisher
1. Tap Burnouts — 3 sets of 1 minute each hand
Week 1 Day 4: Ball Screens
1. Foam Rolling Series
2. Dynamic Warmup
3. Ball Handling Series
1. Consecutive Wraps w/ Pounds — 20 reps
2. Consecutive Wraps — 20 reps
3. Consecutive In and Out Wraps — 20 reps
4. Dynamic Continuous Wrap Dribbles — 2 trips full court
4. Shot Warmup
1. Soft Touch Warmup — 5 makes at each spot
5. Focus of the Day: Ball Screens
1. Soft Hedge Ball Screen Series — 5 reps each wing
1. Use screen and attack elbow
2. Use screen and snake into short corner pull up/floater
3. Use screen and hold off defender into a hop away (3 reps
left, 3 reps right if no defense)
2. Medium Hedge Ball Screen Series — 5 reps each wing
1. Turn corner around big and attack downhill
2. Turn corner around big and attack downhill into a snatch
3. Turn corner and hold off big into a hop away shot/floater
6. Finisher
1. Star Drill — 2 rounds w/ at least 3 out of 5 makes
Week 2 Day 1: Floaters
1. Foam Rolling Series
2. Dynamic Warmup
3. Performance Series: Landing Mechanics Series
1. Depth Drop — 5 reps
2. Lateral Skaters w/ Stick — 2 sets of 5 reps each side
3. Multidirectional Hops — 2 sets of 20 seconds each foot
4. Ball Handling Series — 2 trips full court
1. High to Low Double Cross
2. High to Low Double Between
3. High to Low Double Behind
5. Finishing Warmup
1. One Foot Touch Floaters — 8 reps each hand
2. Two Foot Touch Floaters — 8 reps each hand
3. Same Foot, Same Hand Touch Floaters — 8 reps each hand
4. Around the Arc Touch Floaters — 10 reps each hand
6. Focus of the Day: Floaters
1. Step Floater Progression (from center) — 3 reps each hand each progression
2. Off the Move Floater Progression One Foot (both wings)
1. Single Move — 3 reps each hand
2. Double Move — 3 each hand
3. Triple Move — 3 each hand
3. Off the Move Floater Progression Two Foot (both wings)
1. Single Move — 3 reps each hand
2. Double Move — 3 each hand
3. Triple Move — 3 each hand
4. Baseline Floater Series — 4 reps each variation each side
5. 5 Spot Rip Through Floaters One Foot — 1 set each hand
6. 5 Spot Off the Dribble Floaters Two Foot — 1 set each hand
7. Finisher
1. 12 Floater Spot Series — 12 reps each spot
Week 2 Day 2: Pull-Ups
1. Foam Rolling Series
2. Performance Series: Ankle Mobility Series
1. Calf/Achilles Stretch — 5 pulses of 5 seconds each foot, each
variation
2. Wall Dorsiflexion — 2 sets of 15 seconds each foot
3. Dynamic Warmup
4. Ball Handling Series
1. Line Front to Backs into Double Cross — 30 seconds
2. Line Front to Backs into Double Between — 30 seconds
3. Line Front to Backs into Double Behind — 30 seconds
4. Stationary Cone Cuffs into Triple Combo — 30 seconds
5. In the Circle Freestyle — 30 seconds
5. Shot Warmup
1. Elbow Pound Shot Warmup Series — 5 reps each elbow
1. Pound & Up
2. Short Step Pull-Up
3. Short Step Back
2. Stationary Delayed Pick Up Drill — 4 reps each hand
6. Focus of the Day: Pull-Ups
1. Ball Touch Leaning Pull Ups — 5 reps each way each wing (20 total)
2. Lateral Separation One Dribble — 5 reps each wing (mid and 3s)
3. Three Level Pull Up Series — 5 reps each level (wings & top of key)
4. Double Off Hand Touch Delayed Pick Up — 5 reps each hand
7. Finisher
1. Continuous One Dribble Pull Ups — 12 reps each direction
2. Continuous Two Dribble Pull Ups — 12 reps each direction
Week 2 Day 3: Balance Shooting
1. Foam Rolling Series
2. Dynamic Warmup
3. Performance Series: Lateral Movement Series
1. Lateral Submaximal Reactive Skips — 2 trips full court
2. Double Skaters — 2 sets of 4 reps each way
3. Lane-to-Lane Shuffles — 3 sets of 20 seconds
4. Ball Handling Series
1. Skip Series — 1 trip full court each variation
2. Cross Body Cone Cuff into Triple Combo — 30 seconds
5. Shot Warmup
1. 3-2-2 Shot Warmup — 5 spots
2. Balance Shooting Warmup
1. Backpedal — 3 reps each footwork (9 total)
2. Sprint — 3 reps each footwork (9 total)
3. Lateral — 3 reps each way (6 total)
6. Focus of the Day: Balance Shooting
1. 90º Rotational Jump Shots
1. Short Range — 5 reps each way
2. Midrange — 5 reps each way
3. Threes — 5 reps each way
2. Lateral Hurdle Steps into Shot — 5 reps each way, each wing
3. Self-Toss Mid Range Footwork Jumpers — 5 reps each (mid range)
1. Hop and Open Up
2. Hop and Close
3. Hop and Close into Jab Jumper
4. Combo into Quick Hop Shots — 5 reps going each way, each wing
5. Explosive Lateral Sidestep Shots — 10 reps each way, moving around arc
7. Finisher
1. Sprint Out into Shot — 5 reps each spot
Week 2 Day 4: Finishing Moves & Footwork
1. Foam Rolling Series
2. Dynamic Warmup
3. Ball Handling Series
1. 5 High, 5 Low Pounds — 6 cycles each hand
2. Pounding Burnout Series — 1 set
3. Perimeter Freestyle — 1 set
4. Finishing Warmup
1. Touch Finishing Warmup
1. Hooks — 10 reps
2. Hooks with English — 10 reps
3. Inside Hand Reverse — 10 reps
2. One Dribble Floaters — 5 each side
5. Focus of the Day: Finishing Moves & Footwork
1. Elbow Finishing Drill — 5 reps each side
1. Euro Step Finish
2. Hop Step Finish
3. Spin Move Finish
4. Pound Jab Finish
2. Scissors in the Paint Pivot Series — 5 reps each way
1. Pivot Hook
2. Pivot + Pump, Reverse Pivot, Pivot Hook
3. Pivot + Pump, Reverse Pivot, Pivot + Pump, Step Through Finish
3. Rondo Fake Series (from wings) — 5 reps each way
1. Turn Around Push Shot
2. Turn Around Into Step Through Finish
3. Turn Around Pump Fake Into Reverse Pivot Finish
4. Crossover Step Finish (from wings and top of key) — 4 reps each way each
spot
6. Finisher
1. Timed Rip Through Finishes From 5 Spots — 2 sets both hands
Week 3 Day 1: Shooting off the Dribble
1. Foam Rolling Series
2. Dynamic Warmup
3. Performance Series: Hip Mobility Series
1. Wall Hip Circles — 2 sets of 10 reps
2. Fire Hydrants — 2 sets of 5 reps forward, 5 reps backward
4. Ball Handling Series
1. Multidirectional Burnout Series — 1 set
2. Slow to Fast Walking Crossovers — 2 trips full court
3. Slow to Fast Walking Between the Legs — 2 trips full court
4. Slow to Fast Walking Behind the Backs — 2 trips full court
5. Shot Warmup
1. Stepback Shooting Warmup — 2 reps at 5 distances, each way,
each wing (40 total)
6. Focus of the Day:
1. Move into Shot Pocket Series — 3 reps each way
1. Crossovers
2. Between the Legs
3. Behind the Back
4. Double Combo
2. Lateral Glide Dribbles Jumper — 3 each way (wing & top of key)
3. 5-Spot Double Move Jumpers — 3 reps each way, each move
4. Zig Zag into Pound Deceleration Jumper — 5 reps each direction,
each wing
7. Finisher
1. Around the Arc Stepback Threes — 25 reps
Week 3 Day 2: Floaters
1. Foam Rolling Series
2. Dynamic Warmup
3. Performance Series: Landing Mechanics Series
1. Depth Drop — 5 reps
2. Lateral Skaters w/ Stick — 2 sets of 5 reps each side
3. Multidirectional Hops — 2 sets of 20 seconds each foot
4. Ball Handling Series
1. Consecutive Wraps w/ Pounds — 20 reps
2. Consecutive Wraps — 20 reps
3. Consecutive in and outs — 20 reps
4. Dynamic Continuous wrap dribbles — 2 trips full court
5. Finishing Warmup
1. One Foot Touch Floaters — 8 reps each hand
2. Two Foot Touch Floaters — 8 reps each hand
3. Same Foot, Same Hand Touch Floaters — 8 reps each hand
4. Around the Arc Touch Floaters — 10 reps each hand
6. Focus of the Day: Floaters
1. Pound Progression Floater Series — 4 reps each progression & side
2. Elbow Turn Floaters — 6 reps each side
3. Freestyle into Quick Floaters (from middle and wings)— 8 reps total
each spot (mix left and right handed finishes)
4. Close Out Floater Series — 4 reps each variation each side
5. 5 Spot Off the Dribble Floaters One Foot — 1 set each hand
6. 5 Spot Rip Through Floaters Two Foot — 1 set each hand
7. Finisher
1. 12 Floater Spot Series — 12 reps each spot
Week 3 Day 3: Touch Finishing
1. Foam Rolling Series
2. Dynamic Warmup
3. Performance Series: Weight Shifting Series
1. Slow Weight Shifts — 10 shifts linear, 10 shifts lateral each leg
2. Single Leg Shifts (Superset) — 2 sets of 5 reps each leg
1. Split Shifts
2. Cross Shifts
3. Line shifts — 10 reps each direction
4. Ball Handling Series
1. Shoulder Height Crossovers — 20 reps
2. Shoulder Height Between the Legs — 20 reps
3. Shoulder Height Behind the Backs — 20 reps
4. In the Circle Freestyle — 2 sets of 30 seconds
5. Focus of the Day: Touch Finishing
1. Repeated One Dribble Finishes Warmup — 5 reps each
variation each wing
1. Short Hook
2. Inside Hand Lay
3. Two Foot Reverse
2. Baseline Drive Over the Rim Finishes — 8 reps each side
3. Baseline Drive Stretch Finishes — 8 reps each side
4. Midrange Combo into Euro Step Finish — 8 reps each side
5. Counter into No-Dribble Finish — 8 reps each way
6. Finisher
1. Tap Burnout — 1 set
Week 3 Day 4: Pull-Ups
1. Foam Rolling Series
2. Dynamic Warmup
3. Ball Handling Series
1. Line Front to Backs into Double Cross — 30 seconds
2. Line Front to Backs into Double Between — 30 seconds
3. Line Front to Backs into Double Behind — 30 seconds
4. Stationary Cone Cuffs into Triple Combo — 30 seconds
5. In the Circle Freestyle — 30 seconds
4. Shot Warmup
1. Soft Touch Shot Warmup — 25 reps around the arc
2. Elbow Pound Shot Warmup Series — 5 reps each elbow
1. Pound & Up
2. Short Step Pull-Up
3. Short Step Back
3. Stationary Delayed Pick Up Drill — 4 reps each hand
5. Focus of the Day: Pull-Ups
1. Ball Touch Leaning Pull Ups — 5 reps each way each wing (20 total)
2. Lateral Separation Two Dribbles — 5 reps each wing (mid and 3s)
3. Three Level Pull Ups (top of key) — 3 reps each variation each way
4. Retreat Dribble Pull Ups (top of key) — 4 reps each way both hands
5. Transition Pull Ups (wings and top of key)
1. Midrange — 3 reps each hand each spot (18 total)
2. Threes — 3 reps each hand each spot (18 total)
6. Finisher
1. Continuous One Dribble Pull Ups — 12 reps each direction
2. Continuous Two Dribble Pull Ups — 12 reps each direction
Week 4 Day 1: Catch Shooting
1. Foam Rolling Series
2. Dynamic Warmup
3. Performance Series: Landing Mechanics Series
1. Depth Drop — 5 reps
2. Lateral Skaters w/ Stick — 2 sets of 5 reps each side
3. Multidirectional Hops — 2 sets of 20 seconds each foot
4. Ball Handling Series
1. 5 High, 5 Low Pounds — 6 cycles each hand
2. Pounding Burnout Series — 1 set
3. Perimeter Freestyle — 1 set
5. Shot Warmup
1. 3-2-2 Shot Warmup — 5 spots
6. Focus of the Day: Catch Shooting
1. Alternating Footwork Curls — 10 reps each side
2. Catch & Shoot Turning Footwork Series — 5 reps each
variation, each wing
3. Curl Jumpers (from both wings)
1. Mid-Range — 10 reps
2. Threes — 10 reps
4. Fade Shots (from both wings)
1. Mid-Range — 10 reps
2. Threes — 10 reps
5. Sliding Hop Threes — 3 reps each way each wing
7. Finisher
1. Star Drill — 4 rounds w/ at least 3 out of 5 makes
Week 4 Day 2: Separation Move into Shot
1. Foam Rolling Series
2. Performance Series: Ankle Mobility Series
1. Calf/Achilles Stretch — 5 pulses of 5 seconds each foot, each
variation.
2. Wall Dorsiflexion — 2 sets of 15 seconds each foot
3. Dynamic Warmup
4. Ball Handling Series — 2 trips full court
1. High to Low Double Cross
2. High to Low Double Between
3. High to Low Double Behind
5. Shot Warmup
1. Stepback Shooting Warmup — 2 reps at 5 distances, each way,
each wing (40 total)
6. Focus of the Day: Separation Move into Shot
1. Elbow Push Out Series — 5 reps each variation, each elbow
1. In & Out Push Out Jumper
2. Push Out with Added Stepback
3. Combo Push Out
2. Rhythm Stepbacks — 8 reps each shot, each side
1. Rhythm into Pound Step Back
2. Rhythm into Push Out
3. Repeated Snatch Backs — 20 reps around the arc
4. Repeated Step Backs — 20 reps around the arc
7. Finisher
1. Star Drill — 2 rounds w/ at least 3 out of 5 makes
Week 4 Day 3: Ball Control
1. Foam Rolling Series
2. Dynamic Warmup
3. Performance Series: Lateral Movement Series
1. Lateral Submaximal Reactive Skips — 2 trips full court
2. Double Skaters — 2 sets of 4 reps each way
3. Lane-to-Lane Shuffles — 3 sets of 20 seconds
4. Focus of the Day: Ball Control
1. Skip Series — 1 trip full court each variation
2. Side to Side Series:
1. Stationary High to Low Side to Sides — 20 reps each hand
2. Continuous Side to Side Low to High — 20 reps each hand
3. Continuous Side to Side Crossovers — 15 reps
4. Continuous Side to Side Between the Legs — 15 reps
5. Continuous Side to Side Behind the Backs — 15 reps
6. Continuous Side to Side Triple Combo — 10 reps
3. Scissor Series — 30 reps each
1. Scissors w/ Foot Taps
2. Double Scissors w/ Foot Taps (both ways)
3. Continuous Scissors
4. Multidirectional Burnout Series — 2 sets
5. Pounding Burnout Series — 2 sets
6. High to Low Simple Split — 5 reps each wing
7. High to Low Wrap into Split — 5 reps each wing
5. Finisher
1. Forearm Burnout — 2 sets of 1 minute each hand
Week 4 Day 4: Ball Screens
1. Foam Rolling Series
2. Dynamic Warmup
3. Ball Handling Series
1. Multidirectional Burnout Series — 1 set
2. Slow to Fast Walking Crossovers — 2 trips full court
3. Slow to Fast Walking Between the Legs — 2 trips full court
4. Slow to Fast Walking Behind the Backs — 2 trips full court
4. Shot Warmup
1. Balance Shot Warmup
1. Backpedal — 3 reps each footwork (9 total)
2. Sprint — 3 reps each footwork (9 total)
3. Lateral — 3 reps each way (6 total)
5. Focus of the Day: Ball Screens
1. Hard Hedge Ball Screen Series — 5 reps each wing
1. Split screen into finish
2. Retreat & make move opposite into pull up
3. Reject screen into floater or pull-up
2. Drag Screen Series — 5 reps each wing
1. Get downhill against big late on hedge into layup
2. Come directly off for pull-up three
3. Come directly off into shot-fake three and floater
6. Finisher
1. Alternating Footwork Curls — 10 reps each side
2. 5-Spot Transition Shots — 5 reps each spot