04/03/2026
Ones work.
Back down ones with one or two bumps forces us to embrace contact, and learn to play off that contact deceptively. It’s also physically tiring from a strength and cardio perspective.
Double pass ones forces us to react downhill because you don’t have time to plan your move. Adding gap defenders ups the rep difficulty. Using a one or two dribble count keeps the reps realistic to game situations.
Lateral slide ones teaches us the nuances of establishing your pivot foot to attack on the move. Gap defenders and low dribble counts keep the looks realistic.
Any workout should include movement in the three planes of human motion. The transverse, sagittal, and frontal plane. This rule applies to strength or skill workouts.
Lastly, we are using these constraints as a return to play method for Emmitt who is rehabbing from very serious ankle surgery. Using the right constraints adds safety through programming. It protects us from our own competitive nature. Then we can gradually remove or tweak the constraints to higher intensity as his recovery timeline progresses. You can see the intensity increasing week to week.
