Conditioning Period

Aug 23 - Oct 31

A working session for Siena to work on a focused set of skills to prepare for the upcoming season. This workout is designed for a guard who needs to play with skill, pace, balance, and decision-making. I really want her to find value in all other facets of the game besides her shot.
10 min

Dynamic Warm-Up + Ball Feel

Get the body loose while waking up the hands, feet, hips, and eyes.
  • Jog baseline to half court and back
  • High knees to Butt kicks
  • Defensive slides
  • Karaoke to Slides
  • Backpedal to sprint
  • Hip series
  • Heel and toe walks — 30 seconds
  • Pound dribbles right hand — 60 seconds
  • Pound dribbles left hand — 60 seconds
  • Crossovers — 60 seconds
  • Between legs — 60 seconds
  • Behind back — 60 seconds
  • Dynamic stretch
Low hips. Tall chest. Violent dribble. Quiet shoulders.
10 Min

Form Shooting + Shot Foundation

Build touch and shot consistency before adding speed.
  • ATW form shots
  • ATW around the back form shots
  • ATW catch, dip, shoot
  • ATW one-dribble punch
  • ATW return pass, vary throws

Focus Points:

  • Feet under shoulders
  • Ball starts in shot pocket
  • Elbow under ball
  • Full extension
  • Hold follow-through
  • Land balanced
Working on changing speeds with consistent intensity.
20 Min

Handle Series

Help a taller guard become comfortable creating space and handling pressure.

Stationary combo work — 30 seconds each hand, eyes scan.

  • Pound cross
  • Pound tween
  • In-and-out cross
  • Float dribble into cross
  • Punch drag
  • Between-behind
  • Hesitation cross
  • Retreat dribble into attack
  • Pound step back

Movement series — 2 reps each side:

  • Hesitation into downhill drive
  • In-and-out into crossover
  • Punch dribble into pull back
  • Retreat dribble into re-attack
  • Between legs into shoulder bump finish
Your dribble has to make the defender react. Don't just do moves — move somebody.
20 Min

Shooting Guard Footwork + Shot Prep

Prepare the athlete to score off catches, relocations, and game movement.

Catch-and-shoot series — 5 makes from each spot:

  • Right corner
  • Right wing
  • Top
  • Left wing
  • Left corner

Footwork options:

  • 1-2 step
  • Hop
  • Inside foot pivot
  • Relocation step-in

Game movement:

  • Start in the corner
  • Lift to the wing
  • Catch and shoot
  • Backpedal out
  • Repeat
Do your work before the catch. Feet, hands, and eyes ready early.
15 Min
Coordination

Hand + Eye

Conditioning work.
20 MIN
Film

Old Games + New Start

Write down how you have improve and what u need to do a better job with.
  • Game 1
  • Game 2
  • Game 3
  • Game 4
  • Game 5
  • Game 6
  • Game 7
  • Game 8
  • Game 9
  • Game 10

SIENA STANDARDS

Handle: Is the ball aggressive, low and controlled?

Footwork: Is she athletic before she shoots?

Pace: Can she slow down without stopping?

Shot Prep: Are hands and feet ready early? Shot posture.

Reads: Is she reacting or predetermining?

Finishing: Is she avoiding contact or playing through it?

Body Language: Does she stay locked in after mistakes? Consistent chatter.

Still Hoopful