EGT Workouts – 2017-18

EGT Youth Workout

• Pogo Hops – 30 reps
• 2 Leg Horizontal
• 2 Leg Vertical
• Lunge Stretch x 20 seconds per leg
• Donkey Kicks x 8 reps per leg
• Ankle Rockers x 20 each leg
• Tumminello Squats x 15
• Cradle Walks x 10 per leg
• Reverse Lunge w/ Twist x 10 per side
• Psoas Holds x 15 seconds per leg
• 1 Leg Low Pogo Hops x 30 per leg
• 1 Leg Lateral Line Hops x 20 per foot
• 1 Leg Vertical Line Hops x 20 per foot
• Pogo Jumps x 15
• Tuck Jumps x 15

Full Workout

• Ball Taps x 5 trips down and up
• Ball Squeezes x 15 each hand (30 total)
• Ball Slaps x 30 (15 each hand)
• Full Body Ball Wraps x 5 trips up and down
• 2 Ball Pounds x 50
• 2 Ball Pistons x 50 each hand
• Repeat Crossovers x 50 total
• Repeat 1-Crosses x 450 total
• Repeat Tap-Crosses x 50 total
• Repeat Side Crosses x 25 each side
• Repeat Front-Crosses x 25 each hand
• Figure 8s x 10 trips in each direction
• Finger by Finger taps x 90 seconds freestyle
• Lateral Hot Potato x 30 hand contacts
• Vertical Hot Potato x 30 hand contacts
• Back Tosses x 15 t0tal tosses
• 1 Hand form shooting x 5 makes @ top, right block, left block
• 2 Hand backboard bounce shots x 20
• 2 foot Mikan x 2 makes each hand
• 2 foot Reverse Mikan x 2 makes each hand
• 1 Dribble reverse layups x 2 makes each hand
• 1 Dribble inside hand layups x 2 makes each hand
• Baby Hooks x 2 makes each hand
• Baby Banks x 2 makes each hand
• Floaters x 2 makes each side (strong hand only)
• Shoot 25 Free Throws for rest
• 5 x 10 Shooting
• 15 – Foot Spot Ups x 2
• 15 – Foot Pullups x 2
• 15 Foot 1 Step Jumpers x 2 (1 each way)
• 15 Foot Drop Turns x 2 (1 each way)
• Spot up 3’s x 2
  • Repeat at all 5 spots (baseline wing, top, wing baseline)
• Shoot 25 Free Throws for Rest
• Line to Line Slides x 3 sets of 30 touches (Shoot 10 free throws in between reps for rest)
• Shoot 50 Free Throws
• Scrimmage x 20 minutes (1 v 1, 2 v 2)

Jump Rope

• Jump Rope (2 Foot Bounce x 50)
• 2 Foot Lateral Line Bounce x 50
• 2 Foot Vertical Line Bounce x 50
• Boxer Shuffle x 50
• X-Steps x 50
• Rocky Steps x 50
• Left Foot Bounce x 50
• Right Foot Bounce x 50
• Left Foot Lateral Bounce x 50
• Right Foot Lateral Bounce x 50
• Left Foot Vertical Bounce x 50
• Right Foot Vertical Bounce x 50
• 2 Foot Bounce x 50
• Freestyle x 2 minutes

Cooldown

• Calf Stretch x 20 seconds per leg
• Hip Flexor Stretch x 20 seconds per leg
• RF Stretch x 20 seconds per leg
• Glute Stretch x 20 seconds per leg
• Hamstring Stretch x 20 seconds
• Hip Rotator Stretch x 20
• Pec Stretch x 20
• Lat Stretch x 20