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Prolific Shooting:

I n-Season Dominat ion

By Taylor Allan www.BasketballRenegades.com

®TaylorAllanTraining

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LegalDisclaimerTheinformationpresentedinthisworkisbynowayintendedasmedicaladviceorasasubstituteformedicalcounseling.Theinformationshouldbeusedinconjunctionwiththeguidanceandcareofyourphysician.Consultyourphysicianbeforebeginningthisprogramasyouwouldwithanyexerciseprogram.Ifyouchoosenottoobtaintheconsentofyourphysicianand/orworkwithyourphysicianthroughoutthedurationofyourtimeusingtherecommendationsintheprogram,youareagreeingtoacceptfullresponsibilityforyouractions.BycontinuingwiththeprogramyourecognizethatdespiteallprecautionsonthepartofTaylorAllanTraining,LLC,therearerisksofinjuryorillnesswhichcanoccurbecauseofyouruseoftheaforementionedinformationandyouexpresslyassumesuchrisksandwaive,relinquishandreleaseanyclaimwhichyoumayhaveagainstTaylorAllanTraining,LLC,oritsaffiliatesasaresultofanyfuturephysicalinjuryorillnessincurredinconnectionwith,orasaresultof,theuseormisuseoftheprogram.

TableofContents1.Welcome!2.TheIn­SeasonWorkoutFormula3.TheIn­SeasonProgram4.BasementBallHandling5.FAQ

WelcomeToIn­SeasonDomination!WhenIwas15yearsold,mytrainingmentorsaidsomethingtomethatIwillneverforget:“Theplayerwhocanmasterin‐seasontrainingaswellasoffseasontrainingwillautomaticallyget6‐8moremonthsofprogresseverysingleyear.”Obviously,thisisamassivecompetitiveadvantageforyouasaplayer,sotakeadvantageofit.Trainhardduringtheseason,butmoreimportantly,trainSMART.Thereisarightwaytotrainduringtheseason,andthereisaverywrongwaytotrainduringtheseason.Inthismanual,wearegoingtoexposetherightway.Aswiththerestofourtrainingmodules,theDVDwilltakecareoftheexplanationandtrainingtheory.Thepurposeofthismanualissimplytooutlineyourfulltrainingprogramsothatyoucantakeitwithyoutothegym.Youknowthedrillbynow,solet’sjustjumprightintothegoodstuff:

The In-Season Workout Formula

Beforewegetintotheexactworkouts,youfirstneedtounderstandtheflowofeachworkout–thestepbystepprocessthatwemustuseweuseeverytimewestepfootinthegym.It’ssimilartotheoffseasonworkoutformula,butwithsomeverydistinctdifferences,asyouwillseebelow.1.) Thephysicalwarmup

Thewarmuphereis(similar,but)differentfromtheoffseasonwarmup.Iknowwhatit’sliketobebeatupandwornoutduringtheseason,sometimesyoubarelyevenwanttomove!Soduringtheseasonweremovetheintensivemovementworkfromthewarmupandfocussolelyonsofttissuework.2.) The“feel”warmup

Liketheoffseasonprogram,thefeelwarmupismeanttowarmupour“feel”fortheball.However,duringtheseasonourfeelwillbefairlysharp,sothere’snoneedforanextensivewarmup.Assuch,thefeelwarmupisreducedtoaselectfewfoundationaldrillsthataremosteffectiveforinseasontraining.3.) BallHandling

Ipersonallyrecommendalower‐intensityballhandlingworkoutduringtheseason.BasementBallHandlingworksbestbecauseit’slargelymadeupofstationarymoves,andthat’swhatwewillbeusing.4.) TheProlificShootingIn­SeasonWorkout

Thisisyourmainshootingsequence.Therearetwomainworkoutsthatyouwilldoeachweek,andbothhavegreatlyreducedvolume.Theyaredetailedbelow.

‐‐‐‐You’llnoticethattheseworkoutstakeMUCHlesstimetocomplete.Thegoalisnottogetexhausted,thegoalistokeepyourskillssharpwhileminimizingfatigue.LikeIsaid,thisistheformulawewillfolloweachandeverytimewestepfootinthegymforourprolificshootingworkouts.Followthisformulaandyouwillhavemassivesuccess.

I n-Season Dominat ion : The Ma in Program

ProgramOverview*NOTE:AlldrillsarefullydemonstratedinyourprolificshootingDVD:“TheLostTapes”.ItisVERYhardtowriteoutashootingprogramandhaveitactuallymakesenseonpaperthefirsttime,soPLEASEwatchthosevideosforclarification.ThePhysicalWarmup1.) FoamRoll:Feet,Calves,Hamstrings,Quads,Groin,Lats,Upper

Back2.) CalfStretchx20secondsperleg3.) LungeStretchx20secondsperside4.) QuadStretchx20secondsperside5.) HipRotatorStretchx30seconds6.) AnkleMobilityComplexx10eachdirection,eachleg7.) Squat‐to‐Standx108.) ReverseLungew/Posterio‐lateralreachx10eachleg9.) LateralSquatx10eachside10.) Inchwormsx511.) CradleWalksx10eachleg12.) PushupBridgex1513.) KneePullbacksx10eachleg14.) PsoasHolds:5setsof5secondseachleg,relaxingbetween

eachrep15.) SuperdogGluteActivation:2setsof12eachleg16.) WallSlides:2setsof1017.) JumpRope:Freestyle,2‐5minutestotal

“Feel”Warmup1.) BackboardBounceShots(Seated)x202.) Waterfall3.) 1HandFormShots–3ateachspotoutto15feet

4.) 10freethrowsTheMainProgram*NOTE:You’llnoticethattheworkoutsaremadeupof“series”ofdrills.EachseriesistobedoneforONEsetonly.Inbetweeneachdrill,shoot10freethrows.Simpleenough.Forafulldemonstrationofeachdrill,pleaseseethe“LostTapes”DVD.==================================================Youwillalsonoticethattherearetwodaysperweekoftraining.Oneofthekeystosuccessduringyourseasonistoknowwhenyouneedtotaketimeofftorecover.Usecommonsenseandreadyourbody.Ifyoucanonlytrainonceperweek,onlytrainonceperweek.Inthiscase,onlyperformday1oftheprogrameachweek–thatisthemostimportantworkouttodo.==================================================Also,separatethesetwoworkoutsbyatleast2­3days,andperformthemonyourpracticedays.Day11.) PhysicalWarmup2.) FeelWarmup3.) 10freethrows4.) BasementBallHandling5.) 10freethrows6.) DenhamBrownSeries#1x1setonly7.) 10FreeThrows8.) 5x7’sx1setonly9.) 25freethrows

Day21.) PhysicalWarmup2.) FeelWarmup3.) 10freethrows4.) BasementBallHandling5.) 10freethrows6.) KillSeries#1x1setonly7.) 10FreeThrows8.) Cross‐KillSeries#1x1setonly9.) 25freethrows

…Andthat’sit!Thekeytothisprogramisnottherawprogrammingsequence,it’sthetrickstorecoverythatwetalkaboutinyouraccompanyingDVD.ImportantProgramNotes1.) Unliketheoffseasonprogram,onlyperformONEsetofeach

series.Thisisveryimportanttoyourrecovery.2.) EachdrillisdemonstratedindetailinyourDVDs.Thismanualis

simplyforreference,meantasanoverviewoftheprogram.3.) Youmustdoeachdrillinorder.Thisisvitallyimportant,andyour

successwillbedeterminedbyhowcloselyyoufollowtheprogram.

4.) Whenyou’redoingeachdrill,focusonquality,notquantity.It’simperativethatyouuseperfectformeverytimeyoushootthebasketball.Workingonbadformwillsimplydrillhomebadhabitsandruinyourstroke.Ifyou’retiredfromyourin‐seasonscheduleandyourformgetssloppy,leavethegymandcomebackwhenyou’refresh.

5.) Onlytrainwhenyoufeelfreshenoughtoputinqualitywork.Thisisentirelyuptoyou,justmakesurethatyou’rerecoveringforgamesandpractices.WegoovermoreoftheschedulinginyourDVD.

In­SeasonDominationFAQWhatdaysshouldItrainon?Trainontwodaysperweek,separatedby2‐3daysinbetweeneachworkout.Whatdothesedrillsmean?HowdoIperformthem?Thisisallcoveredin“TheLostTapes”DVD.Watchit!Seriously,watchit.InthatDVDwebreakdowninfullvividreal‐timedemonstrationeachofthedrillssothatyouknowexactlywhattododuringyourworkouts.WhatifIdon’thavegoodformonthesedrills?I’myoungandnotstrongenoughtoshoot3pointersyet!Noworries,I’vegotyoucovered.Ihaveaclientwhoisinyourshoesrightnow,andgettingamazingresultswithouryouthprogram.Checkitout,it’sinyourProlificShootingpackage.TheYouthProgramiscompletelyfineduringtheseason,itwillnotovertrainyou.WhatifIdon’thave2daysperweektotrain?Myscheduleistoointense!Firstofall,Iusedtoplayintwoleaguesatonceduringtheseason,withpracticesandgameseverynight,andtournamentsontheweekends…AndISTILLtrainedontopofallthatduringtheseason.Focusonyourrecoveryfirstandforemost,whichincludesyournutrition,sleep,andthetrickswetalkedaboutinyourDVD.Ifyoustillcan’tsqueezein230minuteworkoutsperweek,pickonedayperweekanddoonlytheDay1program.That’sfinetoo.

WhatifI’mmissingmostofmyshots?Noonesaidtheseworkoutswereeasy.Thetruthis,whenmostplayersstartshootingcross‐killsfrom3andrangeshotsandalltheotherdifficultdrills,theymiss.Alot.Persevere,sticktotheprogram,andsoonyouwillbreakthroughtotheotherside.Whataboutthein­seasontrainingprogramfromTheGymSwipeFile?Thatisanotheroptionyoucanusein‐season,andwasoriginallymeantforourOffseasongrouptobeginthinkingabouthowtheycouldtweaktheirin‐seasontraining.Havingsaidthat,wehavefoundthatthisprogramwillgetyoubetterresults.

Basement Ba l l Hand l i ng (Courtesy of A lex Maroko)

AhugethankstoAlexMarokoforhookingthisup.AlthoughIcouldn’tpersuadeAlextogiveawaytheentireEffectiveBallHandlingprogram,he’sallowingtheProlificShootingstudentstousehisBasementBallHandlingportionoftheprogramcompletelyfree.Whichis,asyouknow,supercool.Now,justaquickwordtothewisebeforewegetstartedwiththeBasementBallHandlingdrills.Thewholeworkoutisbasedentirelyonstationarydribblingdrills.Asweknow,therearefourbigtypesofdrillsthatweneedtofocusoninourBallHandling,stationarybeingoneofthem.www.EffectiveHandle.comisthefull,four‐parttotallycomprehensiveversionofBasementBallHandling,andwillobviouslyhelpyougetbetterresultsthanBasementBallHandlingalone.Youdon’tneedtohaveEffectiveHandletogetgreatresultsinyourProlificShootingprogram,butIwouldberemisstonotrecommendittoyousincemostofoursuccessfulstudentsseemtouseProlificShootingandEffectiveHandlesynergistically.Now,intoourBasementBallHandlingWorkout:TheWorkout:*Tobecompletedduringyour“ballhandling”sectionofyourProlificShootingworkout.BallSlapsx20Circlesx20pervariation,perdirection1. Aroundhead2. Aroundwaist3. Aroundbothlegs

4. Aroundrightleg5. Aroundleftleg6. Figure8

StationaryCombinationsx30pervariation,perdirection1. Crossovers2. LegsCrossover3. Betweenlegs(60totalbackandforthperleg)4. BetweenLegsBehindBack5. AlternatingBetweenLegs(Scissors)6. CrossoverBack

LowDribblesx5tripsaround,perdirection1. Figure82. Aroundrightleg3. Aroundleftleg4. Aroundbothlegs

Freestylex20secondsDrillExplanationsBallSlapsThesearedoneexactlyliketheysound.Youwanttoslaptheball,whilealternatinghands,ashardasyoucan,whilekeepingitgoinginarhythmicfashion.CirclesInCircles,youwraptheballaroundyourbody,wheredependsontheexactvariation.Doitforcontrol,thenspeed.Ifitsays1x20,thatwouldmeanyouonerevolution(circle)aroundyourbodycountsasonerepetition,andyouwouldhavetodo19morerevolutionstocompletetheset(youwouldthenhavetodoit20timesgoinginthereversedirectiontofinishoffthatvariation).StationaryCombinationsTheseareprettysimpleandsuper‐effective.Here'sthebestwayIcandescribeit:Ifitsayscrossovers,getintoanathleticposition,andthendribblethebasketballinfrontofyou,crossingoverfromside

toside.Youwanttodothesefirstfortightnessandcontrol,thenonceyouhaveafeelforit,reallypushyourspeed.Also,ifitsayssomethinglikelegscrossover,thatmeansyoudribbleit,whilestayingstationaryinyourathleticposition,betweenyourlegsandthenonceyourotherhandcatchesthedribblethatjustwentbetweenyourlegs,immediatelycrossthatballbackoverinfrontofyou.Fromthere,you’regoingtoputitrightbackbetweenyourlegsintoanothercrossover.It’slikeanongoingcycle.Eachdribblecountsasonerepetition,soforasetof30repetitions,theballisgoingtohavegonethroughyourlegs15times,andcrossedoverinfrontofyou15times.Also,thealternatinglegsmeansyou’regoingtoputtheballfromrighttoleftbetweenyourlegs,thenimmediatelyputitbackthroughyourlegsagain,butthistimefromlefttoright.It’sharderformetoexplainexactlyhowtodotheseinwriting,(that’swhyeveryonelikesthevideolibrarythatcomeswithwww.EffectiveHandle.comsomuch)buthopefullythisallmakessense.LowDribblesWe’veallseenthese.Keepingaverylowandspeedydribble,moveitaroundyourlegsinafigure8patternforthefigure8variation.Fortheothers,you’rejustgoingtomovetheminacirclearoundthelistedbodypart.Forbothlegs,you’regoingtooutyourfeettogetherandlow‐dribbleitaroundbothlegs.FreestyleAhh,myfavoriteone.Thisiswherethemagichappens.Youhave20secondstodoeverysinglemovethatcomestoyou,todoeverydribbleknowntoyou,tohavesomefun.Justgocrazy,pushingyourselftodothesemovesordribblesafastandashardasyoucan.Don’tthinkwhenyou’redoingthis,justletithappen!

PartingWordsThereare3goalstoinseasontraining:1.) Tostayfreshforgames2.) Tore‐chargeyourCNS,andsendbloodflowtodamagedmuscle3.) Tokeepyourskillssharp

Whilemostplayersarewitheringawaytheirhard‐earnedoffseasongains,youwillbeabletostayperfectlysharp,andevenmakesomeimprovementsduringtheseason.ThisisaHUGEcompetitiveadvantageforyou,somakesureyoudoittherightway.WatchyourLostTapesDVDformoreinformationonallofthedrills.WatchyourIn‐SeasonDominationDVDfortips,tricks,andtrainingtechniquesthatyoucanusetoexplodeyourresults.Thegoalwithanybasketballtrainingprogramistobecomeamoredominant,feared,respected,andsought‐afterplayer.Attheendoftheday,that’swhatweallwant.Andasweallknow,prolificshootersarewithoutadoubt,alloftheabove.Gothroughtheprograminit’sentirety,followittoaT.Attackyourworkoutswithavengeanceanddon’ttakenoforananswer.Becomethemostfeared,soughtafter,renownedplayerinyourcity…oryourleague,oryourcountry.Thepossibilitiesaretrulylimitless.Yourunlimitedrangewillkeepdefendersinchesawayfromyouallthewayupthefloor…Butasweallknow,it’simpossibletostayinfrontofagoodoffensiveplayer(you)for40feet.Soyoublowbythemoverandoveragain.

Whenyoubreakthemdownoffthedribbleusingyourunstoppablescoringmoves,they’lltrytobackoffofyoujusttostayinfront.Bigmistake.Whenyougetaninch,you’llburyitintheireyeeverysingletime.Theresimplyisnostoppingaprolificshooter.Nohope,nochance,nopossibility.Andnowthatyouhavethistrainingprograminyourpossession,youarepartoftheelitegroupofprolificshootersthatabsolutelycan’tbetouchedonthecourt.Congratulations.Youareabouttobecomeoneofthedeadliestshootersontheplanet.Useittoyouradvantageandtakeaction.Andasalways,letmeknowifyouneedanything.Togetherwecantakeoverthisbasketballtrainingworld.Trainhard,‐Taylor

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