Wilmington College Finish

Unioto 8th grade finished 4-3 overall at the Wilmington Camp this past weekend. Two of those losses were under 3points. Great job playing well with few practices! Work hard for the rest of your summer….REMEMBER: Players are made in the off-season! Women’s basketball teams everywhere are training hard to be competitive during the season.

Ball Handling	Drills without dribbling – 5 minutesDrills with dribbling – 5 minutesDrills using two balls – 5 minutes
Passing	All types with both hands especially baseball, outlet, flick and bounce.
Foot Quickness	Jump Rope – 5 minutes at 3/4 speed for endurance.Jump Rope – 15 seconds off right foot for quickness.Jump Rope – 15 seconds off left foot for quickness. Jump Rope – 15 seconds alternating feet. Jump Rope – 15 seconds on both feet. Do 3 repetitions of each with 30 seconds rest between the quick sets. Run Steps – Up to build leg strength and down to build quickness – Six repetitions of 15-20 seconds each. Run Hills – Jog down and sprint up – Six repetitions of 15-20 seconds each. Intervals – Sprint straight-aways on a track and jog on curves. Alternate up to one mile. (Build to running 2-3 miles a day at 7 to 8 seconds.) To build additional quickness and leg strength run backwards or sideways, picking up your feet and putting them down quickly.
Rebounding	Six and In – 4 repetitions on each side of the basket.Superman Drill – 4 repetitions of 10.Tap Drill – 4 repetitions of 10 with each hand. Hook Drill – 4 repetitions of 10 with each hand. Second Effort – 4 repetitions of 10 (Make last effort as many repetitions as possible. Blocking Out – Work at pivoting and holding contact.
Shooting for posts	Spin ball to yourself, catch ball with both feet off the floor, look over baseline shoulder and Drop Step at Low Post – Practice both ways – 4 sets of 10 shots each way and on each side of the lane.Spin the ball to yourself, catch ball with both feet off the floor, look over baseline shoulder, pivot in the opposite direction, and shoot a jump shot – 4 sets of 10 shots on each side of the lane.Duck Under – Spin the ball to yourself, catch with both feet off the floor, look over baseline shoulder, pivot in opposite direction, shot fake and duck under. – 4 sets of 10 shots on each side of the lane. Step-in-Direction Hook – At the low post spin the ball to yourself, catch with both feet off the floor, look over baseline shoulder, take a long step in direction of the opposite elbow, and shoot a hook shot. – 4 sets of 10 shots on each side of the lane. At the High Post practice stationary moves for a baby jump shot or a power lay-up. – 4 sets of 15 shots on each side of the lane. Work the shot fake into every 3rd set of shots, either on the move or at the very end. Shoot 10 free throws between each set to rest – record in your notebook!