Basketball: Heal raises

Get into a defensive position and move your feet up and down as quickly as possible.

Turn to your right and then to your original position.

Turn to your left and then onto the original position.

Do this drill for 10 second spurts and then rest for 10 seconds.

Do this drill for 2 minutes.

Dribble to ball at your side.

When the ball comes back up into the hand take the ball as quickly as possible into the other hand which remains straight out at your side.

Do not bring the off hand towards the ball.

The dribble hand brings the ball over to the other side.

Dribble the ball out at the side not in the middle.

When the ball comes back up take it quickly to the other side.

Do this drill in 10-second burst resting for 10 seconds between sets. Do this drill for 2 minutes.

To work on your peripheral vision put a chair or bin on the wing and a chair at a point as you do this drill.

Glide up and back staying side on to the passing lane with the near side hand out extended at the shoulder to deflect the pass.

On days when not doing weight training jump without the weight belt.

Increase the height of the ball so that you cannot reach it after a step and jump.

Jump only once and allow two steps into the jump.

Mark the strings so that they can be determined from the weight day jumps.

Take a total of 10 jumps.

If you have touched the ball on any jump then increase the height of the ball by 2 cm and remark the string.