1. Skills
   1. Ball handling
      1. Stationary Drills
         1. Pound Dribble 100x2( Left & Right)
         2. Wall touch CrossOvers 100x2(Left & Right)
         3. Pound Dribble High to Mid to Low (50 each Left & Right)
         4. Tween cross Right 50x1
         5. Tween cross Left 50x1
         6. TENNIS BALL DRILLS
         7. Ball Manipulation
            1. pocket pull
            2. Ball Turns 20x1 ( Right & Left)
            3. One hand Windmills 20x1 (Right & Left)
            4. Cross Body 20x1 ( Left Right)
            5. Body Wraps 25x2( Each Direction)
            6. Finger Taps 50x1
      2. Weak Hand
         1. Ball Manipulation Extra sets with weak hand
         2. Two Ball series
         3. One hand Freestyle
      3. No ground drills for home
         1. Floating Topic
         2. Floating Topic
         3. Floating Topic
      4. Run small play
         1. 1v1
   2. Finishing
      1. Standing dinish drills
         1. mikans 50x2( Left & Right)
         2. Opposite Block finish 10 per side each hand variation
      2. Approach finish drills
         1. Full speed Layups 20x2(Left side Left hand + Left side Right hand & Right side Right hand + Right side Left hand)
         2. Ball gather Practice
            1. Every ball gather 10 times
         3. Floaters 15x2( Left side & right side)
         4. Runners 15x2( Left side & right side)
         5. Up and Under Finish 10 Per Side
      3. Situational Finishing
         1. Small play into Finish
         2. 1v1
   3. Shooting
      1. Form Shooting
         1. One Hand Form shots 100x1
         2. Form shots 100x1
         3. Freethrows 25x1
         4. no Jump 3pt shots 5 each spot = 25x1
      2. Game Like shots
         1. Dribble Pullup midrange shots 10 makes each spot = 5x10 = 50x1
         2. Catch and shoot 3pt shots 5 x 5 = 25 makes
      3. Situation shooting
         1. P&R Into Mid-Dribble pull up 5 x 10 makes each spot
         2. P&R into 3pt Pullup 5x5 makes each spot
         3. P&R into 3pt catch & shoot 5x5 each spot
         4. Small play into Shot
         5. 1v1
   4. Defence
      1. 1v1
         1. Floating Topic
      2. Run Plays and be defender
      3. Defensive reads
2. Body
   1. What
      1. Plyometrics
      2. Resistance Training
      3. Sprinting
      4. Weight Lifting
      5. Endurance activities
      6. Periods of continuous movement
   2. Safety Tips
      1. Get a sturdy chair/a person nearby to hold on
   3. Benefits
      1. breathing and heart rates
      2. Help increase muscle power and strength.
      3. Strengthens muscles
      4. Improve body coordination
      5. Help with balance and prevent falls and fall-related injuries.
   4. How
      1. Bounce/Speed/Explosiveness
         1. ZeroBounce WO 1
            1. Tribialis Raise 50 x 1
            2. Calve Raise 33 x 3 ( different foot sets)
            3. Nordic Quad extensions 20
            4. Patrick step up each leg 25x1
            5. Three step squat 25x1
            6. Before sleep every night even on recovery
         2. Plyometrics
      2. Athletics Workouts
         1. Swimming
         2. Running
         3. Core-strengthening exercises
         4. Jogging
         5. Dancing
   5. Do Atleast 4 Times A week
3. About Exercise Intensity
   1. Moderate-intensity
      1. Breathe hard but can have a conversation easily.
   2. Vigorous-intensity
      1. Only say a few words before taking a breath.
   3. High Intensity
      1. Full power to train explosiveness
      2. High Intensity Interval Training.
      3. Repetitions of short bursts of high-intensity exercise
      4. followed by low-intensity exercises or rest periods.
4. IQ
   1. How
      1. Watch Tape
         1. Playmaking Tape
            1. Chris Paul
         2. Finishing Tape
            1. Kyrie Irving
            2. LeBron James
            3. Giannis
         3. Ballhandling Tape
            1. Kyrie Irving
            2. Darius Garland
            3. Paul george
            4. Jordan Poole
         4. Shooting tape
            1. Stehpen Curry
            2. Ray Allen
            3. Micheal jordan
         5. Defense Tape
            1. Kahwi Lenoard
            2. Micheal jordan
         6. Scoring Tape
            1. Kevin Durant
            2. Michael Jordan
      2. Play more Games
         1. Invovle youself in Game
      3. Be able to take criticism
      4. Talk to better players
   2. What
      1. Game Sense
      2. Peceptions
   3. Benefits
      1. Ability to make decisions under high pressure which not only benefits me but the whole team and lead to victory
   4. Try to Apply used sense in game and practice
5. Recovery
   1. What
      1. Aids muscle recovery
      2. Maintain range of motion and prevent injuries
   2. Example
      1. Stretches
      2. Take Off days
      3. Sleep ALOT helps with muscle growth and Mental wellbeeing
      4. Individual muscle-stretch movements
   3. Safety Tips
      1. Stretch when muscles are warmed up
      2. Stretch after endurance or strength exercises.
      3. Breathe normally
6. Boot Camps
   1. What
      1. Time-based, high-intensity circuits.
      2. Combine aerobic and resistance exercises.
      3. Ballistic and rapid movements
   2. Benefits
      1. Offer a more challenging and varied workout
      2. Little or no special equipment
7. Balance or Stability
   1. Safety Tips
      1. Warm up before and cool down after.
      2. Have rest if having dizziness, chest pain/pressure, or heartburn.
      3. Be sure to drink liquids.
      4. Prepare safety equipment
      5. Breathe out when lifting or pushing. Breathe in as relax.
      6. Don't hold breath.
8. Breathe regularly.
9. Made by Crybaby Elaisha
10. Use in practice runs to solidify learned or improved skills