JUNIOR BLUES HOME WORKOUT WEEKLY PLANS – WEEK 6

JUNIOR BLUES HOME WORKOUT WEEKLY PLANS – WEEK 6

For the month of May we have decided to make some changes to the structure of our weekly Junior Blues Home Workout schedule.

HomeCourt has been a terrific resource for us providing a range of engaging drills and challenges, we’ve continued to include HomeCourt workouts for our players if they choose to continue using the app (now free until the end of May) but we have also provided alternative workouts for each of these days.

Zoom has also been a great tool for our Junior Blues Coaches to keep in touch with their teams and to keep them working hard which they have all been doing a great job of – to supplement these team sessions we will now be offering weekly Strength & Conditioning Sessions (Monday afternoon) and a weekly Skills Session with an NBL1 player (Friday afternoon) via Zoom.

These changes are a part of the initial stages of our re-activation strategy for the Junior Blues program, whilst a date is yet to be confirmed for our return to train/play there is certainly some positive messaging coming from the government and our governing bodies for the sport.

It’s important we all continue to work hard on our games and fitness levels in isolation but also that we remain diligent with our social distancing and hygiene practices to ensure a safe return when the time comes.

JUNIOR BLUES HOME WORKOUTS WEEKLY PLAN – WEEK 6

Sunday – Ball Handling

HomeCourt – each drill/challenge attempted minimum 3 times

  • Drill: Cone Dribble
  • Drill: 2 Ball Burnout
  • Challenge: Killer Crossover

HomeCourt Alternative – Jordan Lawley 20 Minute at Home Ball Handling

Monday – Strength and Conditioning

Zoom  Session

*Please have a drink bottle, micro band (if you have one) and Bluetooth speaker or Bluetooth headphones ready to go

Tuesday – Shooting

HomeCourt – each drill/challenge attempted minimum 3 times

  • Drill: Single Leg Shooting
  • Drill: Single Mid-Range Star Drill
  • Challenge: NBA Hot Shot Challenge

HomeCourt Alternative – Shot Mechanics at Home Shooting Drills

Wednesday – NBL1 Challenge

Plank Challenge against an NBL1 player

*Record your time and submit to your coach or team manager

Thursday – Agility/Body Movement 

HomeCourt – each drill/challenge attempted minimum 3 times

  • Drill: Vertical
  • Drill: Lane Agility
  • Drill: Agility Hurdles

HomeCourt Alternative – Game Fit by Core Advantage

Friday – NBL1 Skills Session and Recovery

Zoom Skills Session with NBL1 players and Recovery to finish off the week

*Please have a basketball, drink bottle, foam roller (if you have one) and Bluetooth speaker or Bluetooth headphones ready to go