Prolific Shooting:

The Youth

Program

Training Manual

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.

Welcome To The Prolific Shooting Youth Program When I originally wrote the Prolific Shooting Program, it was highly advanced. Admittedly, too advanced. I basically outlined exactly what I did personally in the gym with myself and with my athletes, because I knew how well it worked. I knew that if players followed that exact formula, they would become incredible shooters. Then reality struck. You see, most of the players I work with in person are advanced. They are high-level players who are strong enough to do all of the drills at a proficient level. But I have one special client who is different. He was the first player I ever trained, he had watched me throughout high school and come to all of my games, he had sought me out personally and asked me to help him with his game. He is 9 years old. He is still, by far, my favorite client. He is so far ahead of the learning (and maturity) curve for his age that I constantly look forward to training him every Saturday morning. The problem is, at 9 years old and as good as he is for his age, he simply isn’t quite strong enough (yet) to do all of the drills in the Prolific Shooting Program. His fundamentals aren’t yet mastered (obviously – he’s nine), so we have to do some different things with him to get him the best results possible. And that’s how the youth program was born.

A word of caution: Don’t let the name “youth” fool you This program will work for anyone who needs to re-work his or her shot. If your form is terrible (you know who you are), if your fundamentals are off, if you struggle from the free throw line (telltale sign that you need to rework your shooting mechanics) – then use this program. This is a learning program, so make sure that every rep is of the highest quality. If your form is off on one shot, don’t count it. Make every single rep perfect. Although it’s a little cheesy, Dr. J was right when he said that “perfect practice makes perfect.” But you already knew that. So enough with the build up, let’s get into the meat of the program.

The Breakdown *NOTE: Each drill can be found in “The Lost Tapes” DVD that you received in your Prolific Shooting package. 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.

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

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 (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.

The Wrap Up As you can see, this manual is a little different from the rest of our DVD-accompanying manuals.

We really tried to outline your program in detail and cover all of the frequently asked questions so that you can tackle your youth program head-on. The major teaching points of basketball shooting have all been covered in the rest of your Prolific Shooting package, so now it’s time to dive right in to the program. Take massive action (seriously - don’t wait till Monday!) and you will be successful! As you are doing your program, set a goal to listen to the entire Prolific Shooting coaching call audio mp3 7 times in the next 30 days. This will allow each of the Prolific Shooting principles to penetrate into your subconscious mind and become second nature. When this happens, the moves we make on the court will become automatic. I sincerely hope that Prolific Shooting has changed the way you look at the game of basketball forever. It has changed my career, and I know it will change yours. Take action and I will see you in the winner’s circle! - Taylor

www.BasketballRenegades.com www.TaylorAllanTraining.com PS. I almost forgot – I am always cranking out new and cutting edge content over at my website, www.BasketballRenegades.com.

There is tons of information over there that most players will never even know about. It’s all completely free, and I know that it will help you take your game to the next level and beyond. Check it out!