Prolific Shooting - Amazon S3 · 4.)The Prolific Shooting Sequence This would include your prolific shooting workout for the day – whether it be repetition, quickness, movement

Prolific Shooting:

The Gym Swipe

File

By Taylor Allan

www.BasketballRenegades.com

TaylorAllanTraining

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Legal Disclaimer The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Taylor Allan Training, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Taylor Allan Training, LLC, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

Your Personal Swipe File This manual is designed to be carried with you to the gym, and any extra pages will weight it down. So allow me be brief and strait-forward with this introduction: I’ve created this “Swipe File” manual that you can take with you to the gym. This manual will allow you to do two big things:

1.) Quickly reference your workouts so that you never have to second guess what drills you should be doing and when, and

2.) Understand the flow and outline of every single workout in your program.

We all know that there are many players who are simply too lazy to bring their workout logs and swipe files with them to the gym… Which is a great thing for you and I. You see, every extra edge we get on our competition adds up, and the time will come when we are so far ahead of everyone else that they can’t even see us anymore. So, with that brief introduction, there is only one thing left to say: I hope that this manual helps you accelerate your progress, kick butt with your workouts, and dominate your competitors. Train hard, - Taylor

www.BasketballRenegades.com

Table of Contents 1. The Basketball Workout Formula

2. Prolific Shooting Main Program

a. Overview b. FAQ

3. Prolific Shooting Youth Program

a. Overview b. FAQ

5. Basement Ball Handling 6. Resources

The Basketball

Workout

Formula

Before we get into the exact workouts, you first need to understand the flow of each workout – the step by step process that we must use we use every time we step foot in the gym.

1.) The physical warmup This is simply our dynamic warmup for our body, before we get into our skill work. If done right, this warmup will not only prevent injury, it will also make us much more athletic in the process. I’ve provided you with the exact warmup below.

2.) The “feel” warmup This is a secret weapon of mine. It doesn’t sound like much on the surface, but the way I have structured the “feel” warmups will absolutely explode the results you get from your main workouts. Simply put, you will feel like the ball is on a string.

3.) Ball Handling Yes, ball handling. I know that this is a shooting program, but working on our ball handling is absolutely critical to our success as an overall player. So, obviously, we need to fit it in. Otherwise this wouldn’t be a complete program – and it is a complete program. That’s why Alex Maroko has donated his Basement Ball Handling program to fill this gap. You can simply insert that program into your shooting workouts right after your feel warmup and right before your main shooting drills.

That being said, the Basement Ball Handling program is an entry-level program – it should not be relied on forever. Eventually you should be progressing to the Effective Ball Handling program (www.EffectiveHandle.com), which is the program that I personally use in these workouts with myself and my athletes.

4.) The Prolific Shooting Sequence This would include your prolific shooting workout for the day – whether it be repetition, quickness, movement or testing. The sequence will typically look like this: Series #1, set #1 10 free throws Series #1, set #2 10 free throws Series #2, set #1 10 free throws Series #2, set #2 10 free throws Series #3, set #1 10 free throws Series #3, set #2 10 free throws Some workouts will have a fourth series in addition to the 3 above.

5.) Conditioning You should be doing some form of conditioning after your workouts. However, it doesn’t have to be complicated. Simply playing for 15-30 minutes after your workout is the perfect conditioning method for our purposes. Try to find the best players you can, play at a high speed (to get your heart rate up and your skills sharp) and get after it! You can also play full court one on one if you have the space (and lungs) for it.

---- Like I said, this is the formula we will follow each and every time we step foot in the gym for our prolific shooting workouts. Follow this formula and you will have massive success.

Prolific

Shooting:

The Main

Program

Program Overview *NOTE: All drills are fully demonstrated in your prolific shooting DVD: “The Lost Tapes”. It is VERY hard to write out a shooting program and have it actually make sense on paper the first time, so PLEASE watch those videos for clarification.

The Physical Warmup

1.) Foam Roll: Feet, Calves, Hamstrings, Quads, Groin, Lats, Upper Back

2.) Calf Stretch x 20 seconds per leg 3.) Lunge Stretch x 20 seconds per side 4.) Quad Stretch x 20 seconds per side 5.) Hip Rotator Stretch x 30 seconds 6.) Ankle Mobility Complex x 10 each direction, each leg 7.) Squat-to-Stand x 10 8.) Reverse Lunge w/ Posterio-lateral reach x 10 each leg 9.) Lateral Squat x 10 each side 10.) Inchworms x 5 11.) Cradle Walks x 10 each leg 12.) Pushup Bridge x 15 13.) Knee Pullbacks x 10 each leg

14.) Psoas Holds: 5 sets of 5 seconds each leg, relaxing between each rep

15.) Superdog Glute Activation: 2 sets of 12 each leg 16.) Wall Slides: 2 sets of 10 17.) Jump Rope: Freestyle, 2-5 minutes total 18.) 2 Leg Lateral Line Hops x 20 19.) 2 Leg Vertical Line Hops x 20 20.) 1 Leg Lateral Line Hops x 20 each leg 21.) 1 Leg Vertical Line Hops x 20 each leg 22.) Low Pogo Jumps x 30 23.) High Pogo Jumps x 12

“Feel” Warmup #1 – Phase 1 and 2

1.) Carleton Shooting x 25 reps per hand 2.) Backboard Bounce Shots (Seated) x 20 3.) 1 Hand Form Shots – 3 at each spot out to 15 feet 4.) Wall Pass Series #1 5.) Pound Series 6.) 5 free throws 7.) Nash Series #1

“Feel” Warmup #2 – Phase 3 and 4

1.) Backboard Bounce Shots (Standing) x 20 2.) 2 Hand Form Shots – 3 at each spot out to 25 feet 3.) Wall Pass Series #2 4.) Waterfall 5.) Nash Series #2 6.) 5 free throws 7.) KJ Series

Conditioning Options (In order of effectiveness) *Note that “conditioning” should not be done for longer than 15-30 minutes per workout. Longer than that will severely impact your ability to recover and make progress.

1.) 5 on 5 full court basketball 2.) Full court 1 on 1 3.) Half court basketball (2 on 2, 3 on 3, or 4 on 4) 4.) Half court 1 on 1 5.) 17s with a basketball (Run the width of the court 17 times while

dribbling a basketball – one trip equals one repetition. Do 2-3 sets, with 3 minutes rest between each.)

6.) Suicides with a basketball (Run to the free throw line and back, then half court and back, then the opposite free throw line and back, then the opposite baseline and back while dribbling. Do 3-4 reps, resting 60 seconds between each.)

Main 16-Week Program * NOTE: You’ll notice that the workouts are made up of “series” of drills. Each series is to be done for two total sets (this includes testing – you will do two full sets of our testing drill). In between each set, shoot 10 free throws. Simple enough. For a full demonstration of each drill, please see the “Lost Tapes” DVD.

Phase 1 (Weeks 1-3) Day 1: Repetition Focused

1.) Physical Warmup 2.) Feel Warmup #1 3.) 10 free throws 4.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 5.) 10 free throws 6.) Denham Brown Series #1 7.) 10 Free Throws 8.) Kill Series #1 9.) 10 Free Throws

10.) Turn Series #1 11.) 25 free throws 12.) Conditioning (Options detailed above)

Day 2: Quickness Focused

1.) Physical Warmup 2.) Feel Warmup 3.) 10 free throws 4.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 5.) 10 free throws 6.) Drop Turn Series #1 7.) 10 Free Throws 8.) High Release Series #1 9.) 10 Free Throws

10.) Cross-Kill Series #1 11.) 10 free throws 12.) 5x7’s 13.) 25 free throws 14.) Conditioning (Options detailed above)

Day 3: Movement Focused

1.) Physical Warmup 2.) Feel Warmup 3.) 10 free throws 4.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 5.) 10 free throws 6.) Euro Series #1 7.) 10 Free Throws 8.) Corner Series #1 9.) 10 Free Throws

10.) 5 Step Series #1 11.) 25 free throws 12.) Conditioning (Options detailed above)

Day 4: Testing

1.) Physical Warmup 2.) Feel Warmup 3.) 10 free throws 4.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 5.) Testing

Deloading: Week 4 Day 1: Maintenance Work

1.) Physical Warmup 2.) Feel Warmup 3.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 4.) 20 free throws 5.) Denham Brown Series #1 6.) 20 free throws 7.) Turn Series #1 8.) 50 free throws

Day 2: Testing

1.) Physical Warmup 2.) Feel Warmup 3.) 10 free throws 4.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 5.) Testing

Phase 2 (Weeks 5-7) Day 1: Repetition Focused

1.) Physical Warmup 2.) Feel Warmup 3.) 10 free throws

4.) Ball Handling (Basement Ball Handling or www.EffectiveHandle.com)

5.) 10 free throws 6.) Denham Brown Series #1 7.) 10 Free Throws 8.) Kill Series #2 9.) 10 Free Throws

10.) Turn Series #2 11.) 25 free throws 12.) Conditioning (Options detailed above)

Day 2: Quickness Focused

1.) Physical Warmup 2.) Feel Warmup 3.) 10 free throws 4.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 5.) 10 free throws 6.) Drop Turn Series #2 7.) 10 Free Throws 8.) High Release Series #2 9.) 10 Free Throws

10.) Cross-Kill Series #2 11.) 10 free throws 12.) 5x7’s 13.) 25 free throws 14.) Conditioning (Options detailed above)

Day 3: Movement Focused

1.) Physical Warmup 2.) Feel Warmup 3.) 10 free throws 4.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 5.) 10 free throws 6.) Euro Series #2 7.) 10 Free Throws

8.) Corner Series #2 9.) 10 Free Throws

10.) 5 Step Series #2 11.) 25 free throws 12.) Conditioning (Options detailed above)

Day 4: Testing

1.) Physical Warmup 2.) Feel Warmup 3.) 10 free throws 4.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 5.) Testing

Deloading: Week 8 Day 1: Maintenance Work

1.) Physical Warmup 2.) Feel Warmup 3.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 4.) 20 free throws 5.) Denham Brown Series #1 6.) 20 free throws 7.) Turn Series #2 8.) 50 free throws

Day 2: Testing

1.) Physical Warmup 2.) Feel Warmup 3.) 10 free throws 4.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 5.) Testing

Phase 3 (Weeks 9-11) Day 1: Repetition Focused

1.) Physical Warmup 2.) Feel Warmup 3.) 10 free throws 4.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 5.) 10 free throws 6.) Denham Brown Series #2 7.) 10 Free Throws 8.) Kill Series #3 9.) 10 Free Throws

10.) Range Series 11.) 25 free throws 12.) Conditioning (Options detailed above)

Day 2: Quickness Focused

1.) Physical Warmup 2.) Feel Warmup 3.) 10 free throws 4.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 5.) 10 free throws 6.) Freeze Series #1 7.) 10 Free Throws 8.) Stepback Series #1 9.) 10 Free Throws

10.) Pound-Pocket Series #1 11.) 10 free throws 12.) 3x3x7’s 13.) 25 free throws 14.) Conditioning (Options detailed above)

Day 3: Movement Focused

1.) Physical Warmup

2.) Feel Warmup 3.) 10 free throws 4.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 5.) 10 free throws 6.) Euro Series #3 7.) 10 Free Throws 8.) Corner Series #3 9.) 10 Free Throws

10.) 5 Step Series #3 11.) 25 free throws 12.) Conditioning (Options detailed above)

Day 4: Testing

1.) Physical Warmup 2.) Feel Warmup 3.) 10 free throws 4.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 5.) Testing

Deloading: Week 12 Day 1: Maintenance Work

1.) Physical Warmup 2.) Feel Warmup 3.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 4.) 20 free throws 5.) Denham Brown Series #2 6.) 20 free throws 7.) Range Series 8.) 50 free throws

Day 2: Testing

1.) Physical Warmup 2.) Feel Warmup 3.) 10 free throws 4.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 5.) Testing

Phase 4 (Weeks 13-15) Day 1: Repetition Focused

1.) Physical Warmup 2.) Feel Warmup 3.) 10 free throws 4.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 5.) 10 free throws 6.) Denham Brown Series #2 7.) 10 Free Throws 8.) Kill Series #4 9.) 10 Free Throws

10.) Range Series 11.) 25 free throws 12.) Conditioning (Options detailed above)

Day 2: Quickness Focused

1.) Physical Warmup 2.) Feel Warmup 3.) 10 free throws 4.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 5.) 10 free throws 6.) Freeze Series #2 7.) 10 Free Throws 8.) Stepback Series #2 9.) 10 Free Throws

10.) Pound-Pocket Series #2

11.) 10 free throws 12.) 3x3x7’s 13.) 25 free throws 14.) Conditioning (Options detailed above)

Day 3: Movement Focused

1.) Physical Warmup 2.) Feel Warmup 3.) 10 free throws 4.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 5.) 10 free throws 6.) Euro Series #4 7.) 10 Free Throws 8.) Corner Series #4 9.) 10 Free Throws

10.) 5 Step Series #4 11.) 25 free throws 12.) Conditioning (Options detailed above)

Day 4: Testing

1.) Physical Warmup 2.) Feel Warmup 3.) 10 free throws 4.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 5.) Testing

Deloading: Week 16 Day 1: Maintenance Work

1.) Physical Warmup 2.) Feel Warmup 3.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com)

4.) 20 free throws 5.) Denham Brown Series #4 6.) 20 free throws 7.) Range Series 8.) 50 free throws

Day 2: Testing

1.) Physical Warmup 2.) Feel Warmup 3.) 10 free throws 4.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 5.) Testing

Important Program Notes

1.) With each series, you are going to do two full sets of the drill. In between sets, shoot 10 free throws and grab some water. Most “series” drills are rather lengthy, so two sets is plenty.

2.) Each drill is demonstrated in detail in your DVDs. This manual is simply for reference, meant as an overview of the program.

3.) You must do each drill in order. This is vitally important, and your success will be determined by how closely you follow the program.

4.) When you’re doing each drill, focus on quality, not quantity. It’s imperative that you use perfect form every time you shoot the basketball. Working on bad form will simply drill home bad habits and ruin your stroke.

5.) You will notice that the program is largely made up of “series.” This is because I have broken down exactly which facets of shooting players need to work on, and formulated series of drills to teach each facet.

6.) These series must be done in order, because there is an important progression involved. Once you go A-to-Z (or 1 to 4) on a series of drills, that specific area of your shooting performance absolutely transform.

7.) You’ll notice that there are deloading weeks in between phases.

These are absolutely critical to your progress. I wish I payed more attention to deloading as I was growing up, I would be a lot better for it today. Rather than trying to convince you of this, however, I’ll refer to world-renowned exercise scientist Mel Siff, author of the incredible training bible “Supertraining.” Here is Mel’s explanation on why deloading is so important:

“Optimal progress is made if the increased loading phases are alternated periodically with decreased loading phases. Continual monotonic increases (constantly increasing the load without ever backing off) from workout to workout or week to week may lead to overtraining, stagnation or injury. It is vital to remember that tissue repair and growth occur predominantly during the restoration and transition periods between training sessions and not during the heavy loading phases. Research and clinical records also reveal that more intensive loading produces an increase in injury rate as well before one’s physical limits are reached. This is why Russian research produced periodization models which involve phases of decreased loading, so that the curve of training intensity fluctuates upwards and downwards in a specific wave shape for each sport, with gradual overall tendency to increase over a given macrocycle. Regular phases of lighter loading are prescribed to facilitate recovery and growth, since increases in loading are associated with tissue stress and breakdown, whereas decreases in loading promote repair and restoration.” (Siff, 2000, Supertraining) Bottom line, deloading works. Don’t ignore it.

Prolific Shooting Main Program FAQ Which phase should I start with?

Start with phase 1. Seriously. Unless you’re very advanced and can do most of the drills in the advanced program already, start with the basic program, work your way up for 16 weeks, and then go ahead and tackle the advanced program. Many of the advanced drills are quite tough, and if you go head first into the advanced program unprepared, you’ll end up banging your head against a wall trying to finish the workouts. What days should I train on? Try to follow one of these two schedules: Monday: Repetition Day Tuesday: Quickness Day Wednesday: Off Thursday: Movement Day Friday: Off Saturday: Testing Sunday: Off OR: Monday: Repetition Day Tuesday: Off Wednesday: Quickness Day Thursday: Off Friday: Movement Day Saturday: Testing Sunday: Off OR: Monday: Repetition Day Tuesday: Quickness Day Wednesday: Off Thursday: Movement Day

Friday: Testing Day Saturday: Off Sunday: Off If you can’t manage any of those schedules, it’s not the end of the world, just be sure to fit all of the workouts in. Try not to have all 4 workouts on repeating days – taking a day off between a few of the workouts is a lot more effective. What do these drills mean? How do I perform them? This is all covered in “The Lost Tapes” DVD. Watch it! Seriously, watch it. In that DVD we break down in full vivid real-time demonstration each of the drills so that you know exactly what to do during your workouts. What if I don’t have good form on these drills? I’m young and not strong enough to shoot 3 pointers yet! No worries, I’ve got you covered. I have a client who is in your shoes right now, and getting amazing results with our youth program. Check it out, it’s in your Prolific Shooting package. Why do I not feel like I’m doing enough? Because you’re an animal! Seriously, if that’s the case, its not necessarily a bad thing. The first time I went through this program (although it was a BETA version), I felt the exact same way. I went from simply shooting 1000 jumpers per day (dumb) right into a program where I was only shooting for about 1 hour per day, 4 or 5 days per week. It just didn’t feel right.

But trust me, the results did. Soon you will get used to the shorter, snappier workouts. Eventually you will learn to love them (a LOT more than the long, exhausting marathon sessions in the gym), and more than that, you will learn to love the results. Still - what if I want to train more than 4 days per week? You should avoid doing more than what’s recommended in the program. The program is designed for the specific purpose of allowing full recovery between workouts so that you can make massive progress each time you step in the gym. With that being said, I know that as a player I probably would have ignored this piece of advice. Six years ago, if I read this manual I have no doubt that my idiot self would go and do double of everything (which is probably why I got hip surgery at age 17). For those of you who are as insane as I was (am), here’s the maximum you can possibly do each week:

1.) Repetition 2.) Quickness 3.) Movement 4.) Testing 5.) Quickness

That’s it. All I would do is repeat the quickness workout later on in the week. Any more than that and you are seriously blurring the line between being driven and just being plain ol’ stupid (been there done that). The reason we repeat the quickness workout (and not the others) is because we are already essentially doing two repetition days per week (testing day is essentially a shorter version of the repetition workout), and because movement day is simply too intensive to do twice each week. What if I don’t have 4 days per week to train?

That’s okay – just rotate between all the workouts, training on the days that you are able to. For example, if you can only train on Monday, Wednesday and Friday, here’s what your schedule would look like: Monday: Repetition day Wednesday: Quickness day Friday: Movement day Monday: Testing day Wednesday: Repetition day … and so on. If you only had two days per week to train, you would do the repetition and quickness workouts the first week, followed by the movement and testing workouts the next week. Please note that your results will obviously not be as good if you only train twice per week. That being said, twice per week is better than not at all, so do what you can and get it done. Also, if you’re only training twice per week, ignore the week-by-week phases. Make sure you do each workout three times (cycle through the 4 day sequence 3 times), and then take your deload week. After that, move on to the next phase. Using this strategy, your phases will take roughly twice as long. What if I’m missing most of my shots? No one said these workouts were easy. The truth is, when most players start shooting cross-kills from 3 and range shots and all the other difficult drills, they miss. A lot. Persevere, stick to the program, and soon you will break through to the other side. What about ball handling?

It’s incredibly important. Frankly, if you have no handles then your shooting isn’t going to do anything for you on the court. Shooting and your ability to handle the ball go hand in hand, and you should be paying just as much attention to your handles as to your shot. That’s why I have included the Basement Ball Handling workout from my good friend Alex Maroko for you to use in your workouts. Each workout will show you where to insert your ball handling drills and combine them with the shooting workouts. However, basement ball handling is an entry-level program, one that you should not be relying on forever. If you are serious about taking your game to the next level and beyond, the ball handling program that I’ve used and recommend is Effective Ball Handling (www.EffectiveHandle.com). This is the extended version of Basement Ball Handling. I like it because it’s very “plug and play” with our shooting workouts. You can simply insert your Effective Handle workouts into the prolific shooting workouts and magnify your results several times over. Can I do this workout during the season? Absolutely. You should. However, there are several modifications I would make. First, cut back to three days per week simply by eliminating the “movement” workout. The movement workout is very hard on your body, and during the season we already practice this all the time. So eliminate it. Also, cut back to only one set of each series drill per workout. In the offseason, when we are focusing solely on training, its fine to hit it hard with lots more volume. However, during the season we need to recover.

These workouts should be short and snappy – one set of each series will do the trick. Your workouts during the season will look like this: Day 1: Repetition x 1 set of each Day 2: Quickness x 1 set of each Day 3: Testing x 1 set Remember, during the season your highest priority are your games. Everything else needs to take a back seat. Also, try to always get at least one day off in between each of those 3 workouts. So train on Monday, Wednesday and Friday, or Tuesday, Thursday and Saturday.

Prolific

Shooting:

The Youth

Program

*NOTE: This section of your Swipe File is taken strait from the Youth Program manual. If you are currently using this program, it may be easier (and less paper consuming) to simply print out that manual instead.

The Breakdown There are only two days in our youth training program. This is because I’ve found that younger players need to train each facet of shooting with more frequency than older players. By only setting up two different training days, we can hit each workout more frequently, and therefore improve much more rapidly. Each workout is broken up into five parts, as is the advanced program:

1.) The physical warmup 2.) The “feel” warmup 3.) Ball handling (basement ball handling or

www.EffectiveHandle.com)

4.) The shooting workout 5.) Playing!

Now, as you will see, the youth program differs from the advanced program in several ways:

1.) The youth version of the feel warmup is different from the advanced program (the physical warmup, however, is the same.)

2.) The Shooting workouts in the youth program, of course, are different from the advanced shooting workouts

3.) The “conditioning” aspect of the program is removed and replaced with simply playing basketball. This is much more enjoyable for younger athletes, and is actually more valuable since it helps them to learn their “feel” for the court and for the game. Obviously, if you are an older athlete and you’re simply using the youth program to rework your shot, you can use other methods of conditioning at the end of the workouts.

The Physical Warmup This warmup is exactly the same for advanced players as it is for youth, because it flat out works. There is no need for different drills for each age group.

24.) Foam Roll: Feet, Calves, Hamstrings, Quads, Groin, Lats, Upper Back

25.) Calf Stretch x 20 seconds per leg 26.) Lunge Stretch x 20 seconds per side 27.) Quad Stretch x 20 seconds per side 28.) Hip Rotator Stretch x 30 seconds 29.) Ankle Mobility Complex x 10 each direction, each leg 30.) Squat-to-Stand x 10 31.) Reverse Lunge w/ Posterio-lateral reach x 10 each leg 32.) Lateral Squat x 10 each side 33.) Inchworms x 5 34.) Cradle Walks x 10 each leg 35.) Pushup Bridge x 15 36.) Knee Pullbacks x 10 each leg

37.) Psoas Holds: 5 sets of 5 seconds each leg, relaxing between each rep

38.) Superdog Glute Activation: 2 sets of 12 each leg 39.) Wall Slides: 2 sets of 10 40.) Jump Rope: Freestyle, 2-5 minutes total 41.) 2 Leg Lateral Line Hops x 20 42.) 2 Leg Vertical Line Hops x 20 43.) 1 Leg Lateral Line Hops x 20 each leg 44.) 1 Leg Vertical Line Hops x 20 each leg 45.) Low Pogo Jumps x 30 46.) High Pogo Jumps x 12

As you can see, this is the exact same physical warmup as is in the advanced program.

The “Feel” Warmup You’ll notice that there is only one “feel” warmup in the youth workouts. This is, again, because younger players need to train with much greater frequency, so repeating the same workout twice is MUCH more effective.

1.) Physical Warmup (same as main program) 2.) Carleton Shooting x 50 per hand 3.) 1 Hand Square Shooting x 25 per hand 4.) Backboard Bounce Shots (Seated) 5.) 1 Hand Form Shooting 6.) 10 free throws

The Main Workouts

Day 1: Mechanics Focus (With footwork maintenance)

1.) Physical Warmup 2.) Feel Warmup 3.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 4.) Nash Youth Series 5.) 10 free throws 6.) Denham Brown Youth Series 7.) 10 free throws 8.) Testing 9.) 25 free throws 10.) Play! One on one, pickup, or five on five. No longer than 30

minutes.

Day 2: Footwork Focus (With mechanics maintenance)

1.) Physical Warmup (same as main program) 2.) Feel Warmup 3.) Ball Handling (Basement Ball Handling or

www.EffectiveHandle.com) 4.) 1-2 Series 5.) 10 free throws 6.) Pivot Series 7.) 10 free throws 8.) Testing 9.) 25 free throws 10.) Play! One on one, pickup, or five on five. No longer than 30

minutes. These are very simple workouts, and not very physically intensive. But they are effective. The goal of these workouts is to hit every last facet of your shooting mechanics and drill them home until they are automatic. Also, it’s very important that you watch the Prolific Shooting: Exposed DVD that will cover A-to-Z the proper mechanics of shooting. Obviously, if you go through this workout with terrible form, the entire goal is ruined and you will have wasted your valuable time, so be sure to watch that DVD all the way through to the end.

Important Program Notes

1. With each series, you are going to do two full sets of the drill.

In between sets, shoot 10 free throws and grab some water. Most “series” drills are rather lengthy, so two sets is plenty.

2. Each drill is demonstrated in detail in your DVDs. This manual is simply for reference, meant as an overview of the program.

3. You must do each drill in order. This is vitally important, and your success will be determined by how closely you follow the program.

4. When you’re doing each drill, focus on quality, not quantity. It’s imperative that you use perfect form every time you shoot the basketball. Working on bad form will simply drill home bad habits and ruin your stroke. This is especially important in the “youth” program.

5. You will notice that the program is largely made up of “series.” This is because I have broken down exactly which facets of shooting younger players need to work on, and formulated series of drills to teach each facet.

Youth Program FAQ What days should I train on, and how often?

We have two options: I’ve personally found that results come most rapidly in my younger athletes when they alternate the two main workouts, training roughly every other day with 48 hours between workouts. This would mean that you are training Monday, Wednesday and Friday, or Tuesday, Thursday and Saturday, or some variation of that plan.

Option two is to simply train 4 days per week, using one of the following schedules: Monday: Workout 1 Tuesday: Workout 2 Wednesday: Off Thursday: Workout 1 Friday: Workout 2 Weekends: Off OR Monday: Workout 1 Tuesday: Workout 2 Wednesday: Off Thursday: Workout 1 Friday: Off Saturday: Workout 2 Sunday: Off OR Monday: Workout 1 Tuesday: Off Wednesday: Workout 2 Thursday: Off Friday: Workout 1 Saturday: Workout 2 Sunday: Off If you can’t follow one of those schedules, it’s not the end of the world. Simply train on the days you’re available, and switch back and forth between the two workouts. Very simple.

How long should I use the program for? When can I move on to the advanced level program? Once your form is fixed, and you are strong and proficient enough to perform all of the advanced drills. Simple as that. I can’t tell you exactly

when that will be, it’s up to you (or your coach) to decide. I realize that’s not the greatest answer, but it’s simply the correct one. You have to continue repeating these workouts until your mechanics are set perfectly. To test your readiness, simply perform workout #1 from Phase 1 of the advanced program. If that goes well for you, perform workout #2. If that goes well also, perform workouts #3 and 4. If you can handle all 4 training days, you’re ready to begin the advanced level program. Another good (and quick!) test is so step back behind the NBA three-point line (roughly 25 feet from the basket). Take one hard dribble and pull up at the collegiate three point line (20 feet from the basket). If you can consistently and smoothly knock that shot down, you’re most likely ready for the main Prolific Shooting program. Why are there no deloading weeks in this program, but there are in the advanced program? I thought they were important! They are, but not for our purposes. You see, the advanced program is highly intensive on our body, so we need to take de-loading weeks simply to continue progressing. However, as you will find out, this program is quite a bit less intense than the advanced program, and a higher premium is placed on quality than speed and intensity.

As such, there’s no need for us to take a needless week off every four weeks when we simply don’t need to.

What do these drills mean? How do I perform them? This is all covered in your DVD. Watch it! Seriously, watch it. In that DVD we break down in full vivid real-time demonstration each of the drills so that you know exactly what to do during your workouts.

Can I do this workout during my season? Absolutely, and you should. Unlike the advanced program, there are no modifications that need to be made to the “youth” program during the season. Simply perform all of the workouts as you would during your offseason. What about ball handling? It’s incredibly important. Frankly, if you have no handles then your shooting isn’t going to do anything for you on the court. Shooting and your ability to handle the ball go hand in hand, and you should be paying just as much attention to your handles as to your shot. That’s why I have included the Basement Ball Handling workout from my good friend Alex Maroko for you to use in your workouts. Each workout will show you where to insert your ball handling drills and combine them with the shooting workouts. However, basement ball handling is an entry-level program, one that you should not be relying on forever. If you are serious about taking your game to the next level and beyond, the ball handling program that I’ve used and recommend is Effective Ball Handling (www.EffectiveHandle.com). This is the extended version of Basement Ball Handling. I like it because it’s very “plug and play” with our shooting workouts. You can simply insert your Effective Handle workouts into the prolific shooting workouts and magnify your results several times over. I always make sure that I recommend that program to my athletes because, frankly, the ones who use it simply get better results.

Basement Ball

Handling (Courtesy of Alex Maroko)

A huge thanks to Alex Maroko for hooking this up. Although I couldn’t persuade Alex to give away the entire Effective Ball Handling program, he’s allowing the Prolific Shooting students to use his Basement Ball Handling portion of the program completely free. Which is, as you know, super cool. Now, just a quick word to the wise before we get started with the Basement Ball Handling drills. The whole workout is based entirely on stationary dribbling drills. As we know, there are four big types of drills that we need to focus on in our Ball Handling, stationary being one of them.

www.EffectiveHandle.com is the full, four-part totally comprehensive version of Basement Ball Handling, and will obviously help you get better results than Basement Ball Handling alone. You don’t need to have Effective Handle to get great results in your Prolific Shooting program, but I would be remiss to not recommend it to you since most of our successful students seem to use Prolific Shooting and Effective Handle synergistically. Now, into our Basement Ball Handling Workout:

The Workout: *To be completed during your “ball handling” section of your Prolific Shooting workout. Ball Slaps x 20 Circles x 20 per variation, per direction

1. Around head 2. Around waist 3. Around both legs 4. Around right leg 5. Around left leg 6. Figure 8

Stationary Combinations x 30 per variation, per direction 1. Crossovers 2. Legs Crossover 3. Between legs (60 total back and forth per leg) 4. Between Legs Behind Back 5. Alternating Between Legs (Scissors) 6. Crossover Back

Low Dribbles x 5 trips around, per direction

1. Figure 8 2. Around right leg 3. Around left leg 4. Around both legs

Freestyle x 20 seconds

Drill Explanations Ball Slaps These are done exactly like they sound. You want to slap the ball, while alternating hands, as hard as youcan, while keeping it going in a rhythmic fashion. Circles In Circles, you wrap the ball around your body, where depends on the exact variation. Do it for control, then speed. If it says 1x20, that would mean you one revolution (circle) around your bodycounts as one repetition, and you would have to do 19 more revolutions to complete the set (you would then have to do it 20 times going in the reverse direction to finish off that variation). Stationary Combinations These are pretty simple and super-effective. Here's the best way I can describe it: If it says crossovers, get into an athletic position, and then dribble the basketball in front of you, crossing over from side to side. You want to do these first for tightness and control, then once you have a feel for it, really push your speed. Also, if it says something like legs crossover, that means you dribble it, while staying stationary in your athletic position, between your legs and then once your other hand catches the dribble that just went between your legs, immediately cross that ball back over in front of you. From there, you’re going to put it right back between your legs into another crossover. It’s like an ongoing cycle. Each dribble counts as one repetition, so for a set of 30repetitions, the ball is going to have gone through your legs 15 times, and crossed over in front of you 15 times. Also, the alternating legs means you’re going to put the ball from right to left between your legs, then immediately put it back through your legs again, but this time from left to right. It’s harder for me to explain exactly how to do these in writing, (that’s why everyone likes the video library that comes with www.EffectiveHandle.com so much) but

hopefully this all makes sense. Low Dribbles We’ve all seen these. Keeping a very low and speedy dribble, move it around your legs in a figure 8 pattern for the figure 8 variation. For the others, you’re just going to move them in a circle around the listed body part. For both legs, you’re going to out your feet together and low-dribble it around both legs. Freestyle Ahh, my favorite one. This is where the magic happens. You have 20 seconds to do every single move that comes to you, to do every dribble known to you, to have some fun. Just go crazy, pushing yourself to do these moves or dribbles a fast and as hard as you can. Don’t think when you’re doing this, just let it happen!

More Tools and Recommended Resources for Prolific Shooters

First of all, I never recommend anything. Okay fine, that’s not true, but it’s pretty darn close. I am very stingy about what I recommend to my close clients and Prolific Shooting members, so you can be sure that the tools and training guides in this manual are heavily tested. So the first recommendation is of course, to watch the Prolific Shooting DVDs. Period. Taking the knowledge from those DVDs and putting it into your game will have you so far ahead of your competition it’s not even funny.

Now, with that obvious recommendation out of the way, here are some other resources and tools that are proven (read: I’ve used all of them) to help you improve a LOT faster: FREE (ie. Awesome) Information

http://www.BasketballTrainingTV.com This is the Basketball Renegades YouTube channel. Be sure to get your own account at http://www.youtube.com/create_account so that you can subscribe and get updates before the competition does. We are always cranking out new and cutting-edge basketball training videos, so this is something that I strongly recommend doing right away.

Quickness http://www.TheTruthAboutQuickness.com Very, very valuable program for those who are looking to develop that extra “pop” that all explosive players have in their movements. I personally used this exact program with several of my athletes last summer and crushed it.

Ball Handling

http://www.EffectiveHandle.com I’ve mentioned this throughout the course of the Prolific Shooting package many times – ball handling is extremely important. The bottom line is that ball handling is important. Without an awesome handle, you aren’t going to get shots off in the first place. The program that best fits in with the Prolific Shooting Program is at www.EffectiveHandle.com and is written by Alex Maroko.

In all disclosure, Alex is one of my good friends. Because of that relationship, I’ve been lucky enough to be part of the development of many of his programs. So I can tell you first hand that this thing works. When you combine Prolific Shooting and Effective Handle, the synergistic results are absolutely deadly. ===> www.EffectiveHandle.com

Mindset and Mental Toughness http://www.TheChampChallenge.com I’ve got a big time man-crush on Todd Herman now, thanks to this program (I kid – but seriously, it’s really good). Since I went through this 60 day program back in January 2010, I’ve been recommending it to anyone who is serious about taking their game to the next level. Mindset is HUGE for shooters, and if you can truly master this aspect of your game, the sky is the limit.

Vertical Jump Training http://www.VertFreakBasketball.com If you haven’t heard of Adam Linkenauger and his air-born feats of freaky-ness, you must be living under a rock. The dude has a legit 50 inch vertical, and flat-out knows how to explode your vertical jump. If you’re looking to take your vert to the next level (as most players are and should be), VertFreak is the best resource I can recommend to you. ------------ At the time of writing, these are the only programs I can truly recommend to you. There is a lot of B.S. out there, and I don’t like to

recommend much of it at all. However, the programs above are very good, and will make you a better player if you apply the information. Do you need any of these programs to get great results? Absolutely not. But I do want to see you get the best results possible with Prolific Shooting, so I would be remiss to not recommend the best add-on programs out there that I’ve personally used to supercharge my results.

Parting Words The goal with any basketball training program is to become a more dominant, feared, respected, and sought-after player. At the end of the day, that’s what we all want. And as we all know, prolific shooters are without a doubt, all of the above. Go through the program in it’s entirety, follow it to a T. Attack your workouts with a vengeance and don’t take no for an answer. Become the most feared, sought after, renowned player in your city… or your league, or your country. The possibilities are truly limitless.

Your unlimited range will keep defenders inches away from you all the way up the floor… But as we all know, it’s impossible to stay in front of a good offensive player (you) for 40 feet. So you blow by them over and over again. When you break them down off the dribble using your unstoppable scoring moves, they’ll try to back off of you just to stay in front. Big mistake. When you get an inch, you’ll bury it in their eye every single time. There simply is no stopping a prolific shooter. No hope, no chance, no possibility. And now that you have this training program in your possession, you are part of the elite group of prolific shooters that absolutely can’t be touched on the court. Congratulations. You are about to become one of the deadliest shooters on the planet. Use it to your advantage and take action. And as always, let me know if you need anything. Together we can take over this basketball training world. Train hard, - Taylor

www.BasketballRenegades.com www.TaylorAllanTraining.com