BASKETBALL TIPS FROM CVHS CAMP 2012

Shooting
B BALANCE:

feet about shoulder width apart

knees bent, weight centered between both feet, weight

slightly forward on balls of the feet

feet, hips, shoulders square to the basket

E ELBOW:

In your shooting pocket your elbow should be under the ball

arm should form a U (not a V)

ball rests on the pads of the

fingers, only enough room to
slip 1 or 2 fingers between ball
and mid palm (remember not
to prop ball up on thumb or on
finger tips)

E EYES:

Find a spot on the basket you consistently look at when you

shoot (I like to look just over the very front part of the rim,
others look at the back of the rim)
F FOLLOWTHROUGH:

Shot begins in the legs and finishes with a nice high followthrough (elbow is eye level or higher)

pointer or middle finger should be last to leave the ball,

fingers should be relaxed and pointed to the ground and the
wrist flexed after ball release, palm should be pointing at the
ground, not rotated externally or internally

Guide hand thumb finishes pointed behind you, leave guide

hand on until ball release. When you position the guide
hand, thumbs should be perpendicular to each other: see pic
to left for proper guide hand placement

Form Shooting Progression

10 wall shots, elbow under ball, work on getting good backspin with your follow-through, shoulders and hips square to the wall

10 one handed shots (5-10 ft from basket), again working on squaring up to the basket, getting good backspin and finishing with a good
follow-through (elbow at eye level or higher)

10 shots from 5-10 ft with guide hand

Spin the ball: pivot on the inside foot to square up to the basket for a shot

Spin the ball into a Step-Step or Step-crossover

Good shooters spend time each day perfecting their shooting form and getting a lot of shots up!
Post Moves

Get Big: Ideally above the block, right outside the key - Wide base, Chest Up, strong arms but work to get position with your feet
o Defense playing behind: hold defense off, receive pass and chin the ball with elbows out (Potential options receiving the ball
with back to basket: square up for shot, turn and face with a step through for a lay-up keeping the ball high)
o Defense comes through a shoulder (side-fronting): drop step ask for a bounce pass, keep numbers to the ball so passer still
has a target, hold defense off on high shoulder as pass comes, extend with the pass, block pass, get shot up quickly. If pass
comes high side (so you are extending into the middle of the key) work on finishing with a baby hook over front of the
rimshoulders perpendicular to basket
o Defense fronting: Work to get position in front, if they front you againbar arm in back and ask for a lob. When pass comes
over head extend to the ball and finish to the basket

Shot progression no defense: face up shots, face up step through, drop step for layup, drop step for jump hook, lob pass for layup,
hi/low pass

It is also important for posts to develop the 15 17 ft shot from the top of the key, and be comfortable with a drive to the basket from
that spot (one dribble in for a layup!)

Mikan Drill (continuous layups on alternating sides)

Rebounding drill (throw ball off backboard, jump for the rebound, strong with the ball, right back up for a put back, finishing to the basket
Ball Handling: No matter what your position you need to work on your ball handling, and be comfortable using both hands

Pound the ball below the waist with big hands, with change of direction moves change your speed slow up and then explode out of it
One Ball Stationary

Stutter cross over

Pound the ball, waist knee, ankle (head up, knees bent
work with left hand a lot!)
Two Balls Stationary

Cross over in front

Together

Push pull on side

Alternating

Figure 8, Figure 8 baby dribble (Make sure to reverse

Figure 8 with balls chasing each other, keep one ball out
directions)
front and figure 8 with other ball
One Ball Moving

Push pull on both sides

Inside out
Two Balls Moving

Change of pace

Together

Stutter

Alternating

Cross over (keep ball low), behind back, between legs

Together/Alternating Backward

Retreat dribble to a cross over

Change of direction (one ball crosses over in front other

goes between legs or behind the back)

If you are going to be a good basketball player it is also important to work on your strength and conditioning. This means working on getting
quicker and stronger, and improving your cardiovascular conditioning. Playing other sports in the offseason is a great way to stay in shape I highly
recommend it! You still should shoot and occasionally play basketball though, even in the off season.
The following would be a typical off season week, if this is too difficult to start out with, cut everything in half and add stuff every week with a goal
of being able to do a similar workload by the start of basketball in the fall. (This will take less than an hour each day, and will help your basketball
tremendously!):
Mon
Quickness

Strength

Cardio

50 pushups
100 crunchs
3x 30 sec plank
2 min wall sit
4X 30 sec Zig
zag D slides
25-30 min run

Tue
4X 400 m run
4X 200 m run
4X 100 m run

40-60 minutes
of pickup bball
/Bike riding/ or
swimming /
whatever
cardio you
want

Wed

50 pushups
100 crunchs
3x 30 sec plank
2 min wall sit
4X 30 sec Zig
zag D slides
25-30 min run

Th
Plyos: 3X10
squat jumps
3X10 broad
jumps
3X10 split
jumps
Jump rope (10
mins)

20 min run

Fri

Sat
Hill Sprints
10X hard up a
hill, jog down
(a hill that
takes about 1
min to run up)

Sun
off

50 pushups
100 crunchs
3x 30 sec plank
2 min wall sit
4X 30 sec Zig
zag D slides
40-60 minutes
of pickup bball
/Bike riding/ or
swimming /
whatever
cardio you
want

50 pushups
100 crunchs
3x 30 sec plank

off

15 minute jog
to/from the hill
you are running

off

We will be having optional open gyms and strength and conditioning sessions tentatively on Tuesdays and Fridays throughout July from 8 am to 10
st
am. I will be emailing you with the confirmed times and locations by July 1

I must have the drive to develop my abilities and become the best I can be so
that Ill be ready. If Im prepared perhaps my chance will come. But if Im
not primed, Ill miss my opportunity, and it isnt likely to come again. I have to
think as if Im only going to get one shot, so I must be ready.
-Coach John Wooden
Thanks for coming to camp. Have a great summer and GO RAIDERS!

Elizabeth Doran
CV Girls Basketball
Email: coach.lizdoran@gmail.com
CV Girls basketball website: cvhsbasketball.weebly.com