Just In Time Fitness & Sports Training

🔥 Improve Your Handles with Cone Drills! 🏀

If you’re serious about getting quicker, sharper, and more controlled with the ball, warming up with cone drills is a MUST! 🚀

✅ Why Cone Drills Work:
✔️ Improves Ball Control – Forces you to stay low, controlled, and tight with your dribble.
✔️ Increases Footwork & Agility – Helps you move efficiently while handling the ball.
✔️ Enhances Reaction Time – Simulates in-game movements, making you more effective against defenders.
✔️ Boosts Confidence Under Pressure – Sharpens your ability to dribble in tight spaces.

🔥 Try These Drills:
🏀 Zig-Zag Dribbling – Change speeds and attack angles.
🏀 In & Out Moves – Work on hesitations and crossovers.
🏀 Speed Dribble to Change of Direction – Simulate game-like movements.

💡 Pro Tip: Stay low, keep your eyes up, and challenge yourself with different speeds & moves!

Tag a hooper who needs to add this to their warm-up routine! 🚀🏆

🔥 Level Up Your Handles with 2-Ball Dribbling! 🔥

Want to handle the ball like a pro? Training with two basketballs is a game-changer! 🏀🏀

✅ Why 2-Ball Dribbling Works:
✔️ Improves Hand-Eye Coordination – Forces both hands to work independently, making in-game dribbling easier.
✔️ Builds Stronger Handles – Increases ball control, confidence, and quickness.
✔️ Enhances Court Vision – Helps you keep your head up, so you see the floor better during games.
✔️ Develops Ambidexterity – Strengthens your weak hand, making you harder to guard.

🔥 Try These Drills:
🏀 Pound Dribble (Same Time & Alternating) – Build rhythm and control.
🏀 Moving 2-Ball Dribble – Work on handling under pressure.
🏀 Reaction Drills – Have a partner call out moves to test your coordination.

If you can control two basketballs at once, handling one in a game becomes second nature! 🚀

Tag a teammate who needs to step up their dribbling game! 🏆

🏀 Master the Pick & Roll – The Key to Elite Basketball IQ! 🔥

If you want to dominate the court, you NEED to master the pick & roll. It’s one of the most effective plays in basketball—used at every level, from high school to the NBA!

✅ Why is the Pick & Roll so important?
✔️ Creates easy scoring opportunities – For both the ball handler and the roller.
✔️ Forces defenses to make tough decisions – They either switch, hedge, or drop, giving you an advantage.
✔️ Develops basketball IQ – Reading the defense, making the right pass, and knowing when to attack.

🔥 Drills to Improve Your Pick & Roll Game:
🏀 Ball Handler: Work on pace, hesitation, and reading the defense.
🏀 Screener: Perfect your screen angles, quick rolls, and pop-out shots.
🏀 Decision-Making: 2-on-2 and 3-on-3 breakdown drills to sharpen real-game reactions.

The best guards and bigs study & train the pick & roll daily—if you’re not, you’re leaving points on the table!

Tag a teammate who needs to work on their PnR game! 🚀

Burpees are a highly effective exercise for basketball players, combining strength, endurance, and explosive power. They improve cardiovascular fitness and stamina, which are essential for maintaining high energy levels throughout a fast-paced game. The explosive jumping motion strengthens the legs and enhances vertical leap, benefiting rebounding and shot-blocking. Burpees also engage the core and upper body, improving balance, stability, and overall functional strength for dribbling, passing, and defensive movements. This full-body exercise replicates the dynamic movements of basketball, making it a valuable addition to any training program.