Melrose Lady Raiders Basketball

Basketball players improve their skills during the off-season far greater than during the season. During the season, the focus is not only on maintaining fundamentals and conditioning, but implementation of offensive and defensive strategies and opponent-specific coaching.

Here are some drills and a sample practice schedule:

Conditioning:

Rope
Chase drill
10 by 60 seconds
"Suicides"
"The Hexagon"

Ballhandling:

Figure 8s
"Quick hands"
Between the Legs
Dribbling the lines
Dribble tag

Passing:

Medicine ball
Figure eights

Shooting:

Make 6
Mikan Drill
"Bill Bradley"

Intermediate skill drills:

Basic wing play - to be reviewed at practice
Basic post play - to be reviewed at practice

Sample Practice Schedule (individual - goal is to develop ballhandling, inside, intermediate, and midrange game.

Stretching (2 minutes)
Jump Rope (1 minute)

Make Six (shooting) - 2 minutes

Laps (2) (1 minute)
10 x 60 (1 minute)

Free throws (take 5 or more)

Ball-handling: Figure 8s with and without dribble
Full court dribble (2)
Dribble the lines (2)

Free throws (take 5 or more)

Jump shots (15) - emphasize quickness

Free throws (take 5 or more)

Bank shots (take 10 from each side)

Free throws (take 5 or more)

"Bill Bradley" - each basket you make counts 1, each miss counts 3 for Bill. Game to 11. Bill wins, you run.

Free throws (take 5 or more)

Post moves from each side (8)
Wing moves from each side (8)

Free throws (Championship)

Coaches (not on MHS staff) will be available at practice to explain the drills.