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    Superman Workout

    Uploaded by

    brucemartin3
    This document outlines Ganon Baker's Superman workout routine for basketball players. It includes over 20 drills and exercises divided into sections on ball handling, shooting, dribbling, finishing, and conditioning. The ball handling section includes head and waist movements while dribbling. The shooting section covers form shooting from close to 3-point range. The dribbling section lists NBA and individual player signature moves. Finishing covers layups, hooks, and footwork drills. Conditioning incorporates full-court shots, rope skipping, and basketball pushups with varying ball placements.

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    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd

    Superman Workout

    Uploaded by

    brucemartin3
    425 views3 pages
    This document outlines Ganon Baker's Superman workout routine for basketball players. It includes over 20 drills and exercises divided into sections on ball handling, shooting, dribbling, finishing, and conditioning. The ball handling section includes head and waist movements while dribbling. The shooting section covers form shooting from close to 3-point range. The dribbling section lists NBA and individual player signature moves. Finishing covers layups, hooks, and footwork drills. Conditioning incorporates full-court shots, rope skipping, and basketball pushups with varying ball placements.

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    Basketball

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    This document outlines Ganon Baker's Superman workout routine for basketball players. It includes over 20 drills and exercises divided into sections on ball handling, shooting, dribbling, finishing, and conditioning. The ball handling section includes head and waist movements while dribbling. The shooting section covers form shooting from close to 3-point range. The dribbling section lists NBA and individual player signature moves. Finishing covers layups, hooks, and footwork drills. Conditioning incorporates full-court shots, rope skipping, and basketball pushups with varying ball placements.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    425 views3 pages

    Superman Workout

    Uploaded by

    brucemartin3
    This document outlines Ganon Baker's Superman workout routine for basketball players. It includes over 20 drills and exercises divided into sections on ball handling, shooting, dribbling, finishing, and conditioning. The ball handling section includes head and waist movements while dribbling. The shooting section covers form shooting from close to 3-point range. The dribbling section lists NBA and individual player signature moves. Finishing covers layups, hooks, and footwork drills. Conditioning incorporates full-court shots, rope skipping, and basketball pushups with varying ball placements.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    Ganon Bakers Superman Workout for All Players 1. Stationary Ball Handling a. Head clockwise, reverse b.

    . Waist-Head clockwise, reverse c. Legs-Waist clockwise, reverse d. Legs-Waist Head clockwise, reverse e. Single Leg Wraps i. clockwise, switch leg ii. counter clockwise, switch leg f. Through Legs-Waist g. Step Back h. Rhythm Drill 2. Quick Hand Series a. Flips b. Flops c. One Hand Flips d. Butt Busters e. Toss and Catch f. Low Catch 3. NBA Dribbles a. Pound Dribbles b. One Hand Crossovers c. Between the Legs d. Mike Bibby Series i. Crossover in front, Crossover at the back e. Kobe Bryant Series i. Between the Legs, behind the back f. Step Drill i. Step Back Move ii. Step back Move from Crossover iii. Step Back Move between the legs 4. Mikan Drill 5. Driving Drills a. Commando any dribble from pt A to pt B, turn, dribble back from pt B to pt A b. Beat the Pro chair at the middle, shoulder to hips, jump shot c. Two Up Two Back any two dribble forward, then two dribble back, explode forward, then jump shot 6. Form Shooting Drill a. Close to the basket, step backwards up to 3 pt area b. Knee Shots

    7. Finishing a. Finishing School using pivot, layup left and right, reverse, underhand b. Pound Hooks c. Tim Duncan Drills i. Back on the rim, front pivot left or right, jump shot d. Rip Hamilton Series i. Catch-Turn-Shoot ii. Catch-Go iii. Catch-Fake-Shoot iv. Spot Shooting Dribble to a spot, toss the ball in front, catch then shoot v. Two Ball Shooting 1. Paul Pierce Drill e. Two Ball Dribbling i. Two Ball Pound ii. Left-Right iii. East-West iv. Crossovers v. Inside-Outside vi. Juggle? f. Conditioning Drills i. Full Court Layups 3 dribbles ii. Full Court Js iii. Skipping Rope 1. Two Foot Jumps 2. Jab Series 3. Xs 4. Triangles 5. River Dance 6. Square Dance 7. Rockys 8. Double Jumps iv. Basketball Push Ups 1. Two balls in two hands 2. Two balls in two hands, one foot up 3. Two balls in two feet 4. Two Balls in two feet, clap 5. One Ball in two hands, near the chest 6. One ball in two hands, one foot up 7. One hand push up rolls 8. One hand push up rolls, one foot up 9. Two feet one ball 10. Two feet one ball clap

    11. One foot one ball 12. One foot one ball clap

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