Benny Burrell’s Fundamental Basketball Camp. BURRELL'S WORKOUT Stretching Exercises Plyometrics Drills Ball Handling Passing Drills Shooting Drills Defensive.

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Presentation transcript:

Benny Burrell’s Fundamental Basketball Camp

BURRELL'S WORKOUT Stretching Exercises Plyometrics Drills Ball Handling Passing Drills Shooting Drills Defensive Drills Offensive Drills

STRETCHING

WARM UP STRECTHING EXERCISES: * HAMSTRING: SWITCH AND REPEAT 20 SEC. * BACK STRECTHES: 3 TO 5 TIMES EACH LEG * CALF STRECTHES: SWITCH AND REPEAT 20 SEC. * ACHILLES TENDON: (SAME AS CALF STRETCH)

WARM UP STRECTHING EXERCISES: GROIN STRETCH: (SAME AS CALF STRETCH) SHOULDER STRETCH: (SAME AS ARM STRETCH) ARM STRETCH: SWITCH AND REPEAT 30 SEC.

Hamstring Stretches Your hamstrings are the muscles on the back of your upper legs. Sit on the floor. Cross your legs in front of you. Slowly straighten your left leg with your toes always pointing straight up. Keep your right leg bent, with the bottom right foot against the inner part of your left leg. Lean forward from the hips until you start feeling your hamstring stretch. Hold this stretch for 20 seconds. Now switch legs and repeat entire stretch.

Hamstring Stretches

Stretching: Back Stretches Lie on your back, legs flat on the ground. Hold your right leg just below the knee and slowly raise it towards your chest. Keep your leg straight (or as straight as possible) and your head down during this. Hold for about 25 seconds. Lower the leg. Switch legs. Repeat. Do this with each leg 3-5 times.

Stretching: Back Stretches

Stretching: Calf Stretches Stand near a wall. Lean your forearms against it, with feet flat on the ground. Lean your forehead against the back of your hands while they're on the wall. Bend your left knee, bringing it towards the wall. The right leg remains straight while doing this. Start moving your hips forward. You will feel your right calf stretch. Hold for about 20 seconds. Rise to a standing position and switch legs and repeat.

Stretching: Calf Stretches

Achilles Tendons Get into position for calf stretch #1. Lower hips downward as you slightly bend the knee of the extended leg. Keep both heels flat on the floor and toes straight ahead. Hold the stretch 10 seconds, then stretch the other leg. Repeat

Achilles Tendons

Groin Stretches Sit on the floor. Forming a circular shape with your legs, join the soles of your feet together and hold them with your hands. Lean your elbows on the inside of your legs. Lean your upper body forward from the hips. You'll feel a stretch in your groin. Hold it for 20 seconds, slowly sit up, and repeat this from the beginning once or twice more.

Groin Stretches

Shoulder Stretches Stand up. Put your right hand over your left shoulder. Put your left hand on your right elbow and pull that elbow toward your left shoulder. You'll feel your right shoulder stretching. Hold it for 20 seconds. Then reverse everything and repeat.

Shoulder Stretches

Arm Stretches Loosen up your arms/shoulders by sticking them straight out (sideways), swirl them in small tight circles, make the circles wider and wider until you're basically swinging your arms in a circle that goes from the floor around to the ceiling. That should take about 30 seconds. Do this again but swirling your arms in the reverse direction.

Arm Stretches

PLYOMETRIC DRILLS: ( 3 SETS 30 SECONDS EACH ) TWO FEET LINE JUMP (FRONT TO BACK) TWO FEET LINE JUMP (SIDE TO SIDE) KNEE TO CHEST HEELS UP SISSORS JUMP SPLIT JUMP BOX JUMP JUMP ROPE: TWO FEET (3 SETS 1 MINUTE EACH) JUMP RPOPE ONE FOOT (3 SETS 1 MINUTE EACH)

TWO FEET LINE JUMP Start on one side of the box/bench/whatever in a squat position. Jump up pushing off horizontally while tucking your knees into your chest. Land with two feet on the other side of the bench as shown. This exercise is great for lateral bursts of speed.

PLOMETRICS

KNEE TO CHEST Start by standing in a squat position. Jump up with two feet while tucking your knees into your chest. Return to the starting position. This exercise is VERY important for most explosive sports including hockey, football, rugby etc. Start by standing in a squat position. Jump up with two feet while tucking your knees into your chest. Return to the starting position. This exercise is VERY important for most explosive sports including hockey, football, rugby etc.

Individual & Team Development DEVELOPING THE PROPER TECHNIQUE AND FUNDAMENTALS IS ESSENTIAL IN BECOMING A GOOD BASKETBALL PLAYER. PRACTICE AND REPETITION IS THE KEY TO DEVELOPING THE NECESSARY SKILLS TO BE COMPETITIVE.

Individual & Team Development THE OTHER ELEMENTS ARE PHYSICAL AND MENTAL CONDITIONING. BEING PHYSICALLY FIT WILL HELP PREVENT INJURY. WACTHING VIDEOS AND STUDYING OTHERS WILL PREPARE YOU MENTALLY. IT ALSO HELPS BUILD CONFIDENCE.

Individual & Team Development THE DEVELOPMENT OF GOOD SKILLS BEGINS BY STICKING TO THE BASICS. HOW THESE SKILLS ARE PRACTICED WILL HAVE A LASTING AFFECT ON HOW YOU PROGRESS ALSO. ( EXAMPLE: Shooting alone could affect shooting and playing with a team. ) THE SAME COULD APPLY TO PRACTICING DRIBBLING SKILLS WITHOUT A DEFENDER. THERE ARE MANY DRILLS HOWEVER THAT CAN BE DONE ALONE THAT ENHANCE YOUR SKILLS.

Individual & Team Development ALOT OF PLAYERS NEVER DEVELOP BECAUSE THEY BELIEVE ITS BORING TO DO DRILLS. IN A GAME SITUATION THIS WILL SHOW. THE AMOUNT OF TURNOVERS WILL INDICATE HOW YOU PRACTICE YOUR DRIBBLING AND PASSING SKILLS.

Individual & Team Development STUDYING THE HISTORY OF BASKETBALL IS VERY IMPORTANT IN UNDERSTANDING WHY EMPHASIS ARE PUT ON CERTAIN DRILLS.

Individual & Team Development BASKETBALL HAS CHANGED SINCE IT WAS INVENTED IN THE AUTUMN OF 1891 BY JAMES NAIASMITH, A PHYSICAL EDUCATION TEACHER AT SPRINGFIELD, MASSACHUSETTS. NAIASMITH WAS LOOKING FOR SOMETHING FOR HIS STUDENTS TO DO IN NEW ENGLAND DURING THE WINTER MONTHS. TODAY BASKETBALL IS PLAYED PRETTY MUCH YEAR AROUND, INDOOR AND OUTDOOR. IT HAS BECOME A MAJOR SPORT IN HIGH SCHOOLS, COLLEGES, AND HAS EMERGED FROM ABA TO NBA. THE WNBA HAS NOW BECOME A MAJOR CHANGE IN BASKETBALL HISTORY.

Individual & Team Development STUDYING PLAYERS AND COACHES SUCH AS: GEORGE MIKAN,JOHN WOODEN,BILL RUSSELL,WILT CHAMBERLAIN,ELGIN BAYLOR,OSCAR ROBERTSON,JULIUS IRVING,BILL SHERMAN,BILL WALTON,KAREEM ABDUL-JABBAR,BOB PETTIT,JERRY WEST,ISIAH THOMAS,MAGIC JOHNSON,LARRY BIRD,JOHN STOCKTON,BOB COUSY,RED AUERBACH,PHIL JACKSON,DENNIS RODMAN,MICHAEL JORDAN,AND ALLEN IVERSONWILL SHOW HOW THEY SET THE STAGE FOR WHAT THE GAME IS TODAY.

BALL HANDLING: ( 3 SETS 30 SECONDS EACH) TAP DRILL STRONG HAND DRILL DRIBBLE FIGURE 8's FIGURE 8's AROUND THE BODY PRETZEL DRILL

BALL HANDLING: ( 3 SETS 30 SECONDS EACH) CONTINUOUS DRIBBLING (RIGHT HAND) CONTINUOUS DRIBBLING (LEFT HAND) BETWEEN THE LEG DRIBBLING SPEED DRIBBLING (3 SETS 3 MINUTES RIGHT HAND) SPEED DRIBBLING (3 SETS 3 MINUTES LEFT HAND) CROSS-OVER DRIBBLING (3 SETS 3 MINUTES) REVERSE DRIBBLING (SAME AS ABOVE)

BALL HANDLING

PASSING DRILLS:(3 MINUTES EACH) OVER HEAD PASS CHEST PASS BOUNCE PASS SIDE ARM PASS BASEBALL PASS

PASSING DRILLS

ADAVANCED PASSSING: HOOK AND JUMP PASS THE BAT PASS BEHIND THE BACK PASS LOB PASS

SHOOTING DRILLS: FORM SHOOTING: (3 SET 25 SHOTS EACH) LEFT SIDE RIGHT SIDE CENTER

SHOOTING DRILLS: FREE THROW SHOOTING:(3 SETS OF 25 SHOTS EACH) EYES CLOSED(CONCENTRATION AND FORM) EYES OPEN

SHOOTING DRILLS MIKAN DRILL: (3 SETS 45 SECONDS EACH) X-OUT DRILL: (3 SETS 30 SECONDS EACH) CONTINUOUS SHOOTING (3 SETS 45 SECONDS EACH) NO DRIBBLES SHOT FAKE PASS FAKE ONE DRIBBLE

SHOOTING DRILLS ALTERNATE SHOOTING: (3 SETS OF 1 MINUTE EACH) NO DRIBBLES SHOT FAKE ONE DRIBBLE PASS FAKE ONE DRIBBLE

SHOOTING DRILLS

SHOOTING DRILLS SIX MAN LAYUP DRILL: (3 SETS, 3 MINUTES EACH) RIGHT HAND LAYUPS JUMP SHOTS LEFT SIDE JUMP SHOTS RIGHT SIDE LEFT HAND LAYUPS

SHOOTING DRILLS KENTUCKY SHOOTING DRILL: (3 SETS 3MINUTES EACH) SHOTS FROM BOX SHOTS FROM CORNER FOUL LINE SHOTS FROM THREE POINT LINE

DEFENSIVE / OFFENSE DRILLS: 3 ON 2,2 ON 1 TANDEM (5 MINUTES) 3 0N 3 DRILL (5 MINUTES) 5 ON 5 DRILL (5 MINUTES) –ONE ON ONE DRILL(5 MINUTES)

DEFENSIVE / OFFENSE DRILLS: TRIPPLE THREAT DRILL (5 MINUTES) DEFENSIVE ZIG ZAG DRILL (5 MINUTES) Z-RUN (5 MINUTES) DEFENSIVE SLIDES (3 SETS 30 SECONDS EACH) CAHSE DRILL (5 MINUTES)

DEFENSIVE SLIDE DRILL