Croatan Boys Basketball
Fighting Cougars
Practice Schedule 2009-2010
November/ December
Times subjects to change
*Late Practice times allow for 10-15 minutes warm up/stretch.
Monday, December 21 3-5pm
Tuesday, December 22 3-5pm
Wednesday, December 23 3-5pm
Monday, December 28 3-5pm
Tuesday, December 29 3-5pm
Wednesday, December 30 3-5pm
*We will practice both the JV and Varsity teams together for the above dates. If we see the need to split the times between the teams we will inform the players after the first practice.
January 2 1-2:15- JV 2:00-3:30 Varsity
Our game schedule for the first week of January are as follows:
Monday, January 4 @ South Lenior
Wednesday, January 6 vs. Clinton
Friday, January 8 vs. Topsail
August Workout Plan (Optional)
Conditioning: 2-3 days of endurance runs (2-3 miles)
1-2 days of interval runs (sprint, jog, sprint; by time or distance)
(Ex. on a track- sprint the straights, jog the curves for 8 laps)
Push- ups- 3 sets of 30
Sit-ups- 3 sets of 50
Agility/Plyometrics:
Jump rope warmup- 4 minutes- jump 1 min. both feet; 1 minute right foot, 1 minute left foot, 1 minute both feet. Do three sets.
Shooting workout- 250 made shots- (At least 3 times a week)
Guards- Shots made on each side of basket. Left/Right
Layup drill- start at left elbow, one dribble, layup/ rebound dribble right elbow, back for layup
10 each side
Mikan Drill- 20 each side (40)
20 baseline- short corner 20 wing (inside/left/right) 20 elbow (left/right)
20 free throws
3pt shots- 20 baseline / 20 wing / 20 top of key
20 free throws
Shots off Dribble- Use jab step and shoot; jab step and drive; fake shot and drive – 30 shots
Post Players- Shoot on both sides of basket. (At least 3 times a week) (260 Made Shots)
Mikan Drill- 20 each side (40)
20 bank shots -3-5 feet from basket
20 shots back to the basket from block/self pass
Short corner baseline- 20
Short Wing- 20
Elbow- 20
Free Throws- 20
Offensive Rebound Put backs- Throw ball off back board, catch at highest point of jump, shoot shot. (10 each side)
Post Up- Inside Moves-
Drop Step Move- 10 each side
Up and Under- 10 each side
Jump Hook- 10 each side
Free Throws- 20
Dribbling- Full Court – Right hand/ Left Hand/ Crossover/ Behind the Back/ Between the legsTwo Ball Dribbling- Full Court- Dribble Two balls at the same time/ Alternate balls/ Zig Zag Dribble w/ two balls