COREVYO - BASKETBALL

 

There aren’t many players who love to get down in a defensive stance and stay with an offensive player.

Over a practice or game, movements break down. Over a season, the decay accelerates. We start to see players “reach” for a spot with their lead foot, moving from distal to proximal when trying to stay with an offensive player. The defender becomes off balance, vulnerable, and won’t be able to change direction as quickly.

To ensure our strength and positioning throughout the season, we work with our athletes to maintain movement strategies — focusing on moving through the middle without reaching and overextending. This translates onto the court by staying low and ready to react to what the defense brings.

 

Basketball Instructional Videos

 

Athletic Neutral 

Pass & Shot - Here we combine our basic Athletic Neutral stance with a catch and a shot. When you catch the ball be ready in your athletic neutral position - your lower body remains stable and your upper body relaxed as you resist the pull of the CoreVYO. The resistance should start light but increase if proper positioning is maintained.  Make sure you finish square to the hoop after every shot!

 

Mikan Drill 

A staple drill for big men, this uptempo exercise will get you moving from side to side of the hoop. Ensure to stay square to the basket will you power up and laying the ball in.

 

Drop Steps

This is a great drill to get you ready to explode up to the hoop. Focus on driving your belly button square to the hoop as you resist the pull of the CoreVYO, finishing in a deep and balanced athletic neutral position. This solid athletic landing position will provide you with more available reactions for your next move. The resistance of the CoreVYO should start light and increase to the extent you can maintain good position throughout. Make sure you work your drop steps on both sides of the hoop, going middle and baseline.

 

Straight Line Drive with Layups

Here we drive hard to the hoop, trying doing regular lay-ups to start with - on either side of the hoop. Progress to include a euro-step, reverse lay-ups and floaters. With every move stay balanced and don’t allow the CoreVYO's tension to keep you from staying square as you drive to the hoop.

 

 

1 on 1 Move to Shot

A new spin on the classic chair defender drill - use your best 1 on 1 move to beat the defender and score at the rim or pull up for a jump shot. Just don’t let the CoreVYO tension change the quality of your movement!

 

 

Neural Rehearsal Dribbling

Visualize everything that you know about basketball and the movements you are learning with the CoreVYO. This is very purposeful - break them down, slow them down, and do them very deliberatly. Put yourself in different basketball situations - The movements do not change, but the speed of them do! The resistance of the CoreVYO should start light and increase to the extent you can rotate back to square and maintain good position throughout.

 

 

Elbow to Elbow Dribbling

A more dynamic dribbling drill - drive through your legs, staying square to the net as you resist the pull of the CoreVYO. In this drill, Really focus on exploding and the push forward in your intended direction while maintaining a deep & balanced position throughout to allow for fluid change of direction.

 

 

Foundations Dribbling

Here we practice our Foundations Drills while adding dribbling sequences. Maintain good body positioning in a strong and controlled fashion as you change your dribbles from high to low, crossovers and between the legs. The resistance of the CoreVYO should start light and increase to the extent you can rotate back to square and maintain good position throughout.

 

Continual Jab Steps

Keeping your defender off of you and staying strong with the ball starts here. In your strong Athletic Neutral position - start to pivot around a stable plant leg while resisting the pull of the CoreVYO and driving off your other leg.  Transfer your weight and attempt to maintain your balance and strength when on 1 or both legs. Focus on dissociating your upper and lower body, keeping your chest square to the hoop. Make sure you switch it up and work both legs.

 

 

Defensive Series

Continuous Defensive Slides - In your deep and balanced athlete neutral position, find the balanced position where you feel comfortable reacting in whichever direction the offensive player may go. From this solid position, you will create more options for your next reaction. Always push, rather than reach with your step - focusing on the Core-PAC movement principles. Make sure you go in both directions with your slides while not letting the CoreVYO tension change the quality of your movement.

 

Defensive Series

Close Outs, Lateral Steps, Defensive Slides - Here we get into a defensive stance and start with a close out - as you close out, finish in a deep and balanced position square to your target. Always push, rather than reach with your step - focusing on the Core-PAC movement principles. Maintain your balance so that you are always in a ready position to react to the direction the offensive player is going. Make sure you switch sides and do not let the CoreVYO tension change the quality of your movement!

 

 

Step Back and Lateral Step Jump Shots

Here we work on a very specific off the dribble move - the step back. The step back and the jump shot should stay the same, even with the added resistance. Focus on the push off while maintaining a deep & balanced athletic neutral position. Do not allow the CoreVYO to keep you from getting back square to the hoop and balanced for the shot. Make sure you switch sides!

 

Single Leg Hop Sequence - Lateral Step Shooting

Focus on landing square to the hoop in a deep and balanced single leg athletic position.   This solid athletic landing position will provide you with more available reactions for your next move. Once you land, focus on pushing off your right leg while maintaining a deep & balanced athletic neutral position. The CoreVYO can either resist or assist this movement depending on the direction of pull.  Make sure your lower body is balanced and square to the hoop for the shot. Make sure you switch sides! 

 

 

Single Leg Hop Sequence - Crossover Shooting

 

 

Cross-over Step to Shot

Being able to get a shot off anytime is important, the only way to do that effectively is to stay balanced and square to the hoop. In this drill, focus on driving off your outside leg while maintaining an athletic neutral position while staying square to the hoop. The CoreVYO can either resist or assist this movement depending on the direction of pull.

 

 

Off Screen Holger’s Jump Shots + Cut Backs

This multistep drill is much more dynamic, but the movement principles are the same. Keep your chest square to the hoop and maintain good position and control during the dribbling, cutting and shooting movements. Make sure you drive through your core against the resistance of the CoreVYO to get your feet square to the hoop and balanced for the shot.

 

 

1 Dribble Pull-ups

Keep your lower body stable and your upper body relaxed and square to the hoop as you resist the pull of the CoreVYO. The resistance of the CoreVYO should start light and increase as long as you can maintain good position throughout. Make sure you finish square to the hoop after every shot, and try to land in the same location that you jump from!

 

 

Elbow Jump Shots

In this drill, accelerate and decelerate quickly into a balanced athletic neutral positon as you shoot. The resistance of the CoreVYO should start light and increase as long as you can maintain good position and challenge but not disrupt the shooting movement. Start in a smaller space - 3 point line to free throw line and as you can more comfortable extend the distance run between shots. Make sure you finish square to the hoop after every shot!

 

Holger's Drill with Variations

Now we build on Holger's Drill by adding a jab step before the pivot and stride. You can also try adding a rotational step before the Holger's. Again, make sure your lower body pivots to get back square to the hoop and balanced for the shot while working both your left and right handed dribbles.



 

Holger's Drill

We start here with Holger's Drill - a pivot and stride of your lower body as your upper body stays square to the hoop. Make sure your lower body pivots to get back square to the hoop and balanced for the shot. Practice going both left and right with your dribble.

 

 

Lateral Step - Pass & Shoot

With the lateral step, ensure we focus on the push off your right leg while maintaining a deep & balanced athletic neutral position. The CoreVYO can either resist or assist this movement as you pass, shoot or dribble. Make sure you move in both directions.

 

 

Rotational Step - Pass & Shoot

Working from our Foundations principles, we work on the Rotational Step and adding a pass/shot combination. Catch the ball in an athletic neutral position. Your whole body should pivot around a stable plant leg while resisting the pull of the CoreVYO and driving off your other leg. Make sure you change your pivot foot and work both sides.