Coach Cady begins with the squat jump, an important exercise in this strength program. Hip drive creates the biggest benefit from this exercise. The lateral lunge builds lateral strength and flexibility in the hips and the groin area. The crossover step up utilizes the box as a landing area. Hip strength and flexibility are gained with the hip lift. This lift includes several variations for differing results. Chest strength and shoulder mobility result from correct execution of the medicine ball push-ups. The shoulder circuit is a series of nine exercises that include the front raise, shoulder press, upright row and the iron cross. The speed and agility training begins with the tuck jump with push in the air. On the basketball floor, the mirror cone drill uses seven cones and two players. Additional agility drills include figure-eight chase, skater bounds drill, Heiden stick and the Icky shuffle with variations. A recap of all exercises includes common problems as well as correct and incorrect execution of each drill.
30 Minutes. 2007.