• Begin at three-point line with coach providing resistance by holding elastic cord around your waist

• Dribble toward hoop for three dribbles, and then quickly return to starting point under control

• After three resisted penetrations, coach drops cord. Drive as fast as possible to hoop and dunk or lay ball in

Reps: 3-5 on each side

Benefits: “Let’s use Jason Kidd as an example. Say I have the cord around his waist. On the fourth penetration, his body is used to penetrating through resistance, so he has stored energy. That is when the fast twitch muscle fibers really kick in. When I let him go, he feels like he is flying; and when he goes up to dunk, he feels like he is floating.”