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Scarlett J.

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Player Journey · Private

Scarlett J.

Your personalized training program — workouts, drills, and video references built just for you.

Training Program
Scarlett J's 30-Minute Athlete/Basketball Workout
⏱ 30 minutes total 🏀 5 sections 📍 Inside home, Court or driveway
1
Agility
9 minutes
Feet Side to Side — 20/20
Get low, butt back, hands up like a boxer. 80% weight on balls of your feet
Feet Side to Side
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Feet Front to Back — 20/20
Get low, butt back, hands up like a boxer. 80% weight on balls of your feet
Feet Front to Back
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Four Square, Combining — 20/20
Get low, butt back, hands up like a boxer. 80% weight on balls of your feet
Four Square, Combining
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Jump Rope Front — 100
Keep knees straight. Short jump. Quick rope.
Jump Rope Front
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Jump Rope Back — 50
Keep knees straight. Short jump. Quick rope.
Jump Rope Back
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2
Balance
1 minute
One leg balance — 30 sec/ leg
See above. Hold ball squeeze
One Leg Balance
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3
Ball Handling
8 minutes
Front/Back Between Legs — 20 reps
Front/Back Between Legs
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Figure 8 No Dribble — 20 each way
Figure 8 No Dribble
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Speed Toss Catch B/W legs — 10
Speed Toss Catch B/W legs
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Speed Toss Front to Back — 10
Speed Toss Front to Back
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Figure 8 Dribble — 5 each way
Figure 8 Dribble
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Behind Knee Drop & Catch — 10
Behind Knee Drop & Catch
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One Dribble/Cross — 40
Non dribble hand up protecting ball. Good balanced stance. Head stays centered.
4
Strength
10 minutes
Wall Sit w/ Dribble — As long as you can.
Knees 90 degrees. Shoulders back.
Wall Sit w/ Dribble
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Plyometric Jumps off chair — 25 reps
Plyometric Jumps off chair
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Squats to chair — 20
Use arms for momentum, start with hips turn and don't let knees go over toes.
Squats to chair
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5
Shooting
2 minutes
Eyes closed/Slow motion Flow
On side of ball. Wrists engaged (crease behind thumb). Smooth J flow into follow through. Imagine the ball leaving your hands, arc to basket, swish.
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Additional Videos
Warm Up
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Arm Momentum Example
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Arm Movement Running
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Running
Wall Sit Time
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Wall Sit Time · July 8