Guard Workout

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Trail Run for 15 min

Dynamic warm up and Stretch

Ball handling Pound Series
-stationary high/hard pound 45sec Right Hand and Left Hand
– stationary sweeps low hard tight front/back 45sec each hand.
– stationary sweeps front side to side low hard tight 45 sec both hands
-stationary sweeps alternating front/back/side/side 45sec both hands.
– pounding 3X Right Cross 3X Left 45sec (keep the ball low below the knees, dribble as hard as you can,No loose recovery)
-Pounding 3X Right B/W Legs 3X Left 45sec (keep the ball low below the knees, dribble as hard as you can,No loose recovery)
-Pounding 3X Right Behind Back 3X Left 45 sec (keep the ball low below the knees, dribble as hard as you can,No loose recovery)
-Pounding 3X Right Combo of 3 3X Left 45sec (keep the ball low below the knees, dribble as hard as you can,No loose recovery)

Full Court Retreat series
1. 3 hard attack dribbles full speed stop and immediately retreat two dribbles hard low cross and explode with driving the trail leg through down and back on outdoor court
2. 3 hard attack dribbles full speed stop and immediately retreat two dribbles hard low between the legs and explode with driving the trail leg through

Down and back on outdoor court
3. 3 hard attack dribbles full speed stop and immediately retreat two dribbles hard low behind the back
and explode with driving the trail leg through down and back on an outdoor court.
4. 3 hard attack dribbles full speed stop and immediately retreat two dribbles Combo of two moves (double cross, between legs and behind back etc) and explode with driving the trail leg through

Down and back 3X!!!! 3 separate combos.

Trail Run 15 min as a refreshing cool down.

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