Who: All Players
How: Start with ball in shooting hand. Have a low center of gravity with all the weight on pivot foot, Eyes up, Chin up, Chest up. To begin the movement, Vertical Drop, push off back foot, followed immediately by pushing off plant leg towards the elbow (two intense pushing actions!), planting heel first. Dribble ball and foot at the same time and keep pushing! Not as easy as it looks!
Why: This series is foundational for how we move as basketball players, especially with the ball in hand.
Workout: Once warm, complete 3-5 makes in each direction. In between changing directions, shoot two free throws to slow heart rate and recover. Execute each stage in order (order is important and intentional).