1. Crossover Dribble Lunge

Begin standing holding your basket ball. Step your right foot forward into a lunge, front knee over ankle. Toss the basket ball under front thigh and then press into the front foot to return to standing. Alternate lunges.

2. Free Throw Squat Jump

Begin standing with your feet hip distance apart, bend knees into a small squat. This is your start position. Bounce your ball once, grab it then jump off the ground as high as you can. Try to throw the ball overhead as you jump.  Repeat.

3. Traveling Toe Taps

Place the basket ball on the ground. Place your right toe on the ball. This is your start position. Now begin to jump from right foot to left foot, alternating the foot touching the ball. Try to move around the ball with your toe taps.

4. Full Court Press

Begin in plank position, hands shoulder distance, feet hip distance and core braced. Place the ball under your right palm. Bend your elbows and complete a push up. At the top of your push up roll the ball to your left hand and take the opposite hand position with your left palm on the ball and your right palm on the ground. Push up once again. Repeat.

5. Ab Assist

Begin in a seated position, lean back and hold the ball between both hands. Now float the legs to table top. This is your start position. Draw the core up and in, lengthening through the spine as you begin to lower and extend your right leg. Keep your left leg in table top and pass the ball under your hamstring. Return to starting position with both legs in table top and the ball between your palms at your chest. Repeat on the opposite side.

6. Blocking Side Reach

Begin in a plie squat, legs turned out, knees over ankles. Engage your core, lengthen through the spine and extend your arms straight overhead with the ball between your palms. This is your start position. Maintain straight arms and lean your torso and the ball to your right side. Return to center and repeat on the left side. Continue moving from side, to center and to opposite side.

7. Jump Ball Jack

Begin standing upright, holding the basket ball, legs together. Begin to perform a jumping jack. As you jump the legs out reach the basketball upward, as you jump the legs together bring the ball back to the chest. Next time reach the ball forward and back to the chest.

8. Fast Break

Begin standing holding on to your basket ball. Step your left leg behind you, and diagonal into a side skater. Legs are slightly turned out. Lower the chest, reach ball outside the front leg. This is start position. Now press into your feet to jump up while reaching the ball overhead like you are taking a shot. Land and immediately jump into a skater on the opposite side with right leg behind and reaching ball to opposite side. Repeat.

9. Revolving Blind Pass

Begin standing about four feet from a wall, with your right side toward the wall. Stand with your feet hip distance apart, knees slightly bent and the ball between your hands at your chest. This is your start position. Push through your right toe and pivot left as you throw the ball against the wall. Catch the ball and return to starting position. Repeat. Switch side after 30 seconds.

10. Core Pass

Begin lying on your back with your legs extended and your hands overhead holding the ball between your palms. Engage the core, floating the chest and head off the ground along with both legs. This is your starting position. Now draw your legs straight up and lift your torso to pass the ball from your hands to your feet. Return to your starting extended position with the ball between your feet. Draw your legs and torso up once again to pass the ball back to your hands and lower to your starting position. Repeat.