benny burrell’s fundamental basketball camp. burrell's workout stretching exercises...

Benny Burrell’sBenny Burrell’s

Fundamental Basketball CampFundamental Basketball Camp

BURRELL'S WORKOUTBURRELL'S WORKOUT

Stretching ExercisesStretching Exercises

Plyometrics DrillsPlyometrics Drills

Ball Handling Ball Handling

Passing DrillsPassing Drills

Shooting Drills Shooting Drills

Defensive Drills Defensive Drills

Offensive DrillsOffensive Drills

STRETCHINGSTRETCHING

WARM UP STRECTHING WARM UP STRECTHING EXERCISESEXERCISES::

* * HAMSTRING: SWITCH AND REPEAT 20 SEC. HAMSTRING: SWITCH AND REPEAT 20 SEC.

* BACK STRECTHES: 3 TO 5 TIMES EACH LEG * BACK STRECTHES: 3 TO 5 TIMES EACH LEG

* CALF STRECTHES: SWITCH AND REPEAT 20 * CALF STRECTHES: SWITCH AND REPEAT 20 SEC. SEC.

* ACHILLES TENDON: (SAME AS CALF STRETCH) * ACHILLES TENDON: (SAME AS CALF STRETCH)

WARM UP STRECTHING WARM UP STRECTHING EXERCISES:EXERCISES:

GROIN STRETCH: (SAME AS CALF GROIN STRETCH: (SAME AS CALF STRETCH) STRETCH)

SHOULDER STRETCH: (SAME AS ARM SHOULDER STRETCH: (SAME AS ARM STRETCH) STRETCH)

ARM STRETCH: SWITCH AND REPEAT ARM STRETCH: SWITCH AND REPEAT 30 SEC. 30 SEC.

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

Hamstring StretchesHamstring Stretches

Stretching: Back StretchesStretching: Back Stretches

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

Stretching: Back StretchesStretching: Back Stretches

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

Stretching: Calf StretchesStretching: Calf Stretches

Achilles TendonsAchilles TendonsGet into position for calf stretch #1. Get into position for calf stretch #1.

Lower hips downward as you slightly Lower hips downward as you slightly bend the knee of the extended leg. bend the knee of the extended leg.

Keep both heels flat on the floor and toes Keep both heels flat on the floor and toes straight ahead. straight ahead.

Hold the stretch 10 seconds, then stretch Hold the stretch 10 seconds, then stretch the other leg. the other leg.

Repeat Repeat

Achilles TendonsAchilles Tendons

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

Groin StretchesGroin Stretches

Shoulder StretchesShoulder Stretches

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

Shoulder StretchesShoulder Stretches

Arm StretchesArm Stretches

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

Arm StretchesArm Stretches

PLYOMETRIC DRILLS: ( 3 SETS PLYOMETRIC DRILLS: ( 3 SETS 30 SECONDS EACH )30 SECONDS EACH )

TWO FEET LINE JUMP (FRONT TO BACK) TWO FEET LINE JUMP (FRONT TO BACK) TWO FEET LINE JUMP (SIDE TO SIDE) TWO FEET LINE JUMP (SIDE TO SIDE) KNEE TO CHEST KNEE TO CHEST HEELS UP HEELS UP SISSORS JUMP SISSORS JUMP SPLIT JUMP SPLIT JUMP BOX JUMP BOX JUMP JUMP ROPE: TWO FEET (3 SETS 1 MINUTE EACH) JUMP ROPE: TWO FEET (3 SETS 1 MINUTE EACH)

JUMP RPOPE ONE FOOT (3 SETS 1 MINUTE JUMP RPOPE ONE FOOT (3 SETS 1 MINUTE EACH)EACH)

TWO FEET LINE JUMPTWO FEET LINE JUMP

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

PLOMETRICSPLOMETRICS

KNEE TO CHESTKNEE TO CHEST

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

Individual & Team Individual & Team DevelopmentDevelopment

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


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


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


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


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


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


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

BALL HANDLING: ( 3 SETS 30 BALL HANDLING: ( 3 SETS 30 SECONDS EACH) SECONDS EACH)

TAP DRILL TAP DRILL

STRONG HAND DRILL STRONG HAND DRILL

DRIBBLE FIGURE 8's DRIBBLE FIGURE 8's

FIGURE 8's FIGURE 8's

AROUND THE BODY AROUND THE BODY

PRETZEL DRILL PRETZEL DRILL

BALL HANDLING: ( 3 SETS 30 BALL HANDLING: ( 3 SETS 30 SECONDS EACHSECONDS EACH))

CONTINUOUS DRIBBLING (RIGHT HAND) CONTINUOUS DRIBBLING (RIGHT HAND) CONTINUOUS DRIBBLING (LEFT HAND) CONTINUOUS DRIBBLING (LEFT HAND) BETWEEN THE LEG DRIBBLING BETWEEN THE LEG DRIBBLING SPEED DRIBBLING (3 SETS 3 MINUTES SPEED DRIBBLING (3 SETS 3 MINUTES RIGHT HAND) RIGHT HAND) SPEED DRIBBLING (3 SETS 3 MINUTES LEFT SPEED DRIBBLING (3 SETS 3 MINUTES LEFT HAND) HAND) CROSS-OVER DRIBBLING (3 SETS 3 CROSS-OVER DRIBBLING (3 SETS 3 MINUTES) MINUTES) REVERSE DRIBBLING (SAME AS ABOVE) REVERSE DRIBBLING (SAME AS ABOVE)

BALL HANDLINGBALL HANDLING

PASSING DRILLS:(3 MINUTES PASSING DRILLS:(3 MINUTES EACHEACH))

OVER HEAD PASS OVER HEAD PASS

CHEST PASSCHEST PASS

BOUNCE PASS BOUNCE PASS

SIDE ARM PASS SIDE ARM PASS

BASEBALL PASSBASEBALL PASS

PASSING DRILLSPASSING DRILLS

ADAVANCED PASSSING:ADAVANCED PASSSING:

HOOK AND JUMP PASS HOOK AND JUMP PASS

THE BAT PASS THE BAT PASS

BEHIND THE BACK PASS BEHIND THE BACK PASS

LOB PASS LOB PASS

SHOOTING DRILLS:SHOOTING DRILLS:

FORM SHOOTING: (3 SET 25 SHOTS FORM SHOOTING: (3 SET 25 SHOTS EACH) EACH)

LEFT SIDE LEFT SIDE

RIGHT SIDE RIGHT SIDE

CENTER CENTER

SHOOTING DRILLS:SHOOTING DRILLS:

FREE THROW SHOOTING:(3 SETS OF 25 FREE THROW SHOOTING:(3 SETS OF 25 SHOTS EACH) SHOTS EACH)

EYES CLOSED(CONCENTRATION AND EYES CLOSED(CONCENTRATION AND FORM) FORM) EYES OPEN EYES OPEN

SHOOTING DRILLSSHOOTING DRILLS

MIKAN DRILL: (3 SETS 45 SECONDS EACH) MIKAN DRILL: (3 SETS 45 SECONDS EACH)

X-OUT DRILL: (3 SETS 30 SECONDS EACH)X-OUT DRILL: (3 SETS 30 SECONDS EACH)

CONTINUOUS SHOOTING (3 SETS 45 SECONDS EACH) CONTINUOUS SHOOTING (3 SETS 45 SECONDS EACH)

NO DRIBBLES NO DRIBBLES

SHOT FAKE SHOT FAKE

PASS FAKE ONE DRIBBLE PASS FAKE ONE DRIBBLE


ALTERNATE SHOOTING: (3 SETS OF 1 ALTERNATE SHOOTING: (3 SETS OF 1 MINUTE EACH) MINUTE EACH)

NO DRIBBLES NO DRIBBLES

SHOT FAKE ONE DRIBBLE SHOT FAKE ONE DRIBBLE

PASS FAKE ONE DRIBBLEPASS FAKE ONE DRIBBLE

SHOOTING DRILLSSHOOTING DRILLSSIX MAN LAYUP DRILL: (3 SETS, 3 MINUTES SIX MAN LAYUP DRILL: (3 SETS, 3 MINUTES EACH) EACH)

RIGHT HAND LAYUPS RIGHT HAND LAYUPS

JUMP SHOTS LEFT SIDE JUMP SHOTS LEFT SIDE

JUMP SHOTS RIGHT SIDE JUMP SHOTS RIGHT SIDE

LEFT HAND LAYUPS LEFT HAND LAYUPS


KENTUCKY SHOOTING DRILL: (3 SETS KENTUCKY SHOOTING DRILL: (3 SETS

3MINUTES EACH) 3MINUTES EACH)

SHOTS FROM BOX SHOTS FROM BOX

SHOTS FROM CORNER FOUL LINE SHOTS FROM CORNER FOUL LINE

SHOTS FROM THREE POINT LINESHOTS FROM THREE POINT LINE

DEFENSIVE / OFFENSE DRILLS:DEFENSIVE / OFFENSE DRILLS: 3 ON 2,2 ON 1 TANDEM (5 MINUTES) 3 ON 2,2 ON 1 TANDEM (5 MINUTES)

3 0N 3 DRILL (5 MINUTES) 3 0N 3 DRILL (5 MINUTES)

5 ON 5 DRILL (5 MINUTES) 5 ON 5 DRILL (5 MINUTES)

– ONE ON ONE DRILL(5 MINUTES)ONE ON ONE DRILL(5 MINUTES)

DEFENSIVE / OFFENSE DRILLS:DEFENSIVE / OFFENSE DRILLS:TRIPPLE THREAT DRILL (5 MINUTES) TRIPPLE THREAT DRILL (5 MINUTES)

DEFENSIVE ZIG ZAG DRILL (5 MINUTES) DEFENSIVE ZIG ZAG DRILL (5 MINUTES)

Z-RUN (5 MINUTES) Z-RUN (5 MINUTES)

DEFENSIVE SLIDES (3 SETS 30 SECONDS DEFENSIVE SLIDES (3 SETS 30 SECONDS EACH) EACH)

CAHSE DRILL (5 MINUTES) CAHSE DRILL (5 MINUTES)

DEFENSIVE SLIDE DRILLDEFENSIVE SLIDE DRILL

benny burrell’s fundamental basketball camp. burrell's workout stretching exercises...

Documents

right leg

arm stretch arm stretch

left leg

right calf

entire stretch

switch legs

extended leg

left shoulder