Basketball: Heal raises

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.

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.

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.

For best results do this jumping routine after a set of squats. Wear a weighted belt if available.

Have a tennis ball hung up which is out of reach after a step and jump. Mark the position so it can be recreated.

To begin the routine place one foot under the ball, take one step and jump off and try to touch the ball.

When you land make sure that you absorb the landing by going into a deep knee bend which should not be any deeper than you would sit in a chair.

Bend at the back and bring your hands well behind you.

Jump again and extend to reach for the ball. Absorb the shock of landing again with the knees bent and the back bent.

If you touch the ball at all then move the ball up by 2 cm.

Alternate the foot you lead with when you take a jump.

Do 5 sets of jumps that would be a total of 10 jumps. Start out with 3 sets in the first week increasing one set per week, increasing to a total of 5 sets per week.