JV and Varsity Girls basketball
Pre-season Conditioning and Drills
Start in October and continue until Tryouts
Do 3 non consecutive days per week
1. Do stretches 3 - 5 minutes
2. Jump Rope - slow at first, then increase speed
For 60 seconds, rest 20 seconds and REPEAT.
3. Wind Sprints - ( 30 yards up and back - 3 times )
Second set of Wind sprints same, but with the ball;
Dribbling with right hand and left hand.
Keep your dribble low ! and keep your head up !
4. Do the "Mikan Drill" under the basket for 60 seconds,
Rest 30 seconds and REPEAT.
***If you do not know what the Mikan Drill is, GOOGLE it
5. Shoot your Free Throws
One hand shots, bend your knees, elbow under the ball,
Release the ball high as you can reach and follow thru with
Your index finger pointing toward the basket.
Shoot at least 50 per day, more if you really want to improve your shooting.
Any questions about any of these pre-season instructions,
Call or email --- David and Belinda Pope
New Century Middle School
Girls Basketball Coaches