Скачать или смотреть Texas Spurs Workout- Footwork, Fitness, and Ball work

April 15th Workout

You will only need to go through the video once to complete this workout.

Set up:

Six cones about a yard apart from each other and two cones on either side of the six cones about three yards apart:

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Make sure to accelerate to the cones that are on the outside during ball work.

O accelerate O O O O O O accelerate O




We are going to continue to work on Coach Isaac’s cuts from Monday, all cuts with the ball will be with the outside of the foot for this workout.

1. Start at cone, jog to middle cones, two feet in each down and back X3

2. Two feet in each cone facing sideways down and back X3

3. Bunny hops with two feet down and back X3

4. Bunny hops with right foot only down and back X3

5. Bunny hops with left foot only down and back X3

6. Shuffle through cones down and back X3

7. To make sure you’re warm, jog on outside of cones all the way down, backpedal back X3

8. Stretch

9. Through cones with ball, dribble with right foot only, cut, speed dribble back X3

10. Dribble with left foot only, down, cut, speed dribble back X3

11. Dribble with both feet, inside, outside, inside outside down, cut, and speed dribble back X3

12. Dribble with right foot, outside through cone, roll back through same cones, outside though next cone, roll back through same cone, etc., cut, and speed dribble back X3

13. Dribble with left foot, outside though cone, roll back through same cone, outside through next cone, roll back through same cone, etc., cut, and speed dribble back X3

14. Toe taps through the cone, back through the same cone, over, through the next cone, back through that same cone, and over, all the way down, cut, and all the way back all facing the same direction X3

15. Right foot only through the cone without touching the ground, at far cone, switch to left foot, do not let left foot touch the ground, X3

16. Through cones roll ball, take touch, roll ball, take touch, on the way back, roll, roll, roll X3

17. Sprint Workout (Cones 10 yards apart)- Sprint to far cone and back, grab ball, sprint with ball to far cone and back. That is 1 round, you are going to do 10 rounds in a row. Push yourself!

18. Sprint workout- Jump over first cone with ball between legs, pass ball to far cone, sprint at ball, and repeat. Down and back is 1, you are going to do 5.

Ball work- Trapping the ball out of the air
1. Inside of right foot brings ball down X10
2. Inside of left foot brings ball down X10
3. Outside of right foot brings ball down X10
4. Outside of left foot brings ball down X10
5. Laces with right foot brings ball down X10
6. Laces with left foot brings ball down X10
7. Right thigh to foot X10
8. Left thigh to foot X10
9. Chest to foot X10

Now while dribbling you are going to practice all of the above for one minute. You can either throw the ball up to yourself, juggling the ball up to yourself, or pick up the ball and punt it to yourself. Make sure to accelerate 3-5 yards after you bring the ball down. Your minute will include all of your dribbling as well, you should get between 6-10 traps in for each minute. Rest in between This exercise will take about 15-20 minutes to compete.

10. Inside of right foot for 1 minute with dribbling
11. Inside of left foot for 1 minute with dribbling
12. Outside of right foot for 1 minute with dribbling
13. Outside of left foot for 1 minute with dribbling
14. Laces with right foot for 1 minute with dribbling
15. Laces with left foot for 1 minute with dribbling
16. Right thigh to foot for 1 minute with dribbling
17. Left thigh to foot for 1 minute with dribbling
18. Chest to foot for 1 minute with dribbling

SKILLS CHALLENGE: Balance the ball on your foot, pop ball up and get your foot all the way around the ball and end with juggling. Please send your coaches videos of you completing or attempting the challenge.

*bonus if you can do it with a baby on your shoulders!

Have fun, good luck, and ENJOY!