M.I.N.D.S.E.T.
Program
MINDSET is the theme of our off-season workout program. Letters of MINDSET represent qualities we think will be important for our development as players, and our development as a team in the off-season.
MOTIVATION- For you to be successful in the off-season, it must start with you being high motivated. For us to be successful as a team, your motivation must be contagious. Your work and your enthusiasm must help motivate your teammates.
IMPROVEMENT- Our focus in the off-season must be on improvement. Each of us individually must get better, and that will make us better as a team.
NEVER- We can never be negative, and we can never quit.
DISCIPLINE- Discipline means we are willing to workout even when we really don’t feel like working out. Discipline means we pay attention to little details so we execute the fundamentals correctly.
SACRIFICE- We must be willing to sacrifice our time to keep improving. We need to be willing to sacrifice our personal interests for the interests of the team.
ENERGY- No one is ever successful in life with a lukewarm approach. Energy is what allows us to play harder and to work harder than our opponents.
TEAM- Ultimately our level of success is determined by our commitment to each other- to our team. We must be together to succeed.
M.I.N.D.S.E.T. Program
This is a program designed to get you to work on your own game in the off-season. Champions are made in the off-season.
Three Varsity Goals
· 10,000 total shots. (This includes your FT’s)
· 1,000 total free throws.
· 25 “Streaks Five Minute Ballhandling Routine (included in this booklet)
· There are over 30 weeks in the off-season.
Basics
· Players must complete the goals by Monday, November 2- our first day of practice.
· Players may count work in their driveway, at the YMCA, or at GHS.
· Players may get the shots completed however they want. It can be on the Gun, using one of workouts in this booklet, or just “shootaround in the driveway.”
Recording
· If you are participating in this self-improvement plan, you MUST be recording your work regularly as we go.
· You MUST bring your booklets to team workouts, coaches will ask to look at them from time to time.
· The last day of each month, you MUST take a picture of that month’s calendar, and you MUST send it to Coach Massey.
Rewards
· Individual self-improvement resulting in better chance to reach your goals.
· Greater team success next winter.
· T-shirt to players who complete all three goals by Monday, November 2.
Past Player’s Off-Season Shots Attempted
Off-Season Total Avg. Per Week
Lexi Daniels 25,000 1,000
Jess Howard 25,000 1,000
Saige Milroy 20,000 800
Kaylee Miller 18,000 750
Chelsea Stevenson 18,000 750
Megan Young 15,000 600
Tai Peachey 15,000 600
Paige Klinck 12,000 500
Micky Rodriguez 12,000 500
Jamie Johnson 12,000 500
· What do you want to accomplish next winter?
· What do you need to do this off-season to get to where you want to be next winter?
· Average work will produce an average player.
Streaks Ballhandling Routine
How To: Improve Your Ball Handling- Daily 5 Minute Dribbling Routine- Pro Training
Ball Handling
10 Ball Slaps
5 Up/Down on Finger Tips
5 Around Head (Reverse & 5 More)
5 Around Waist (Reverse & 5 More)
5 Around Both Legs (Reverse & 5 More)
5 Around One Leg (Reverse & 5 More) (Repeat on Other Leg)
5 Figure 8’s (Reverse & 5 More)
5 One Leg then Two Legs (Reverse & 5 More)
Dribbling
20 Low Dribbles (Repeat with other hand)
10 Pounds at Waist (Repeat with other hand)
5 Around 1 Leg w/ 1 Hand (Reverse & 5 More) (Repeat w/ Other Hand)
5 Figure 8’s (Reverse & 5 More)
5 Windshield Wipers (Repeat w/ Other Hand)
5 Walk the Dog (Repeat w/ Other Hand)
5 Combo of Walk Dog, Winshield Wipers (Repeat w/ Other Hand)
10 Crossovers
10 Between Legs (Repeat other direction)
10 Figure 8’s
10 Behind Back
10 Between Legs then Crossover (Repeat other direction)
10 Between Legs the Behind Back (Repeat other direction)
Free Throw Shooting
· It can be done in your driveway.
· You don’t need anyone else.
· FT line is 15 feet from the backboard.
· Shoot 100 per day.
· If you are bored, shoot 200 per day.
· If you are really bored, shoot 300 per day.
· Record your makes and attempts.
Home Strength Training Workout
· 10 pushups
· 10 squat jumps
· Front Plank- 10 swims with each arm
· 10 Pushups
· 10 Lunges
· Side Planks (each side) 10 hip touches
Repeat these 6 exercises 3 times
WNBA Shooting
Full Shooting Workout for Basketball Players
(On YouTube)
· This is a simple shooting workout that is on YouTube.
· It is designed to do in your own driveway.
· You can do all by yourself.
· If it is cold- no excuses. Put on an extra sweatshirt, a stocking cap, and some glove. Your shot won’t be as good with gloves on, but it will improve your focus.
· Keep track of how many shots it takes you to complete the workout.
· Adjust the distance to meet your ability- pick spots between 10 to 18 feet based on your ability. Or it may be that you add in 3 point shots.
· As an incentive- record your workout on a calendar.
Alford Shooting Workout- One Person
Shooting Routine
* Shoot- Pick a particular shot and particular spot to shoot 20 times.
* Run to get their rebound
* Toss the Ball out to a spot
* Run out and get the tossed ball like they are receiving a pass
* Shoot again.
100 Shot Workout
* 4 sets of 15 shots, follow each set with 10 ft’s.
* Takes 15-20 minutes
150 Shot Workout
* 5 sets of 20 shots, follow each set with 10 ft’s.
* Takes 25-30 minutes
200 Shot Workout
* 7 sets of 20 shots, follow each set with 10 ft’s.
* Takes 25-30 minutes
250 Shot Workout
* 8 sets of 20 shots, follow each set with 10 ft’s (finish w/ 20 ft’s)
* Takes 45-60 minutes
Possible Shooting Options
* Toss out and shooting with no dribble.
* Toss out, shoot off the dribble going to your right.
* Toss out, shoot off the dribble going to your left
* Toss out and make shot fake and dribble.
* Toss out and shot fake and drive to the basket for either layups or short jumpers.
* Low Post Shooting- toss out, alternating to each block
A. Drop Layup, B. Turnaround J., C. Up/Under Move, D. Baby Hook into the lane
* High post Shooting- toss out to the elbows
A. Catch/Shoot, B. Catch/Drive, C. Catch/Shot Fake/Drive
* Toss out and three point shooting
* Mikan Layups
* Toss Out- Drive & Finish
* With the above shooting options, players may pick out different spots to shoot from- for example doing some of the workout from the right wing, some from the left wing, some from the high post, some from the help shooting spot, etc.
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