This is a must-do workout if you want to finish in tight and handle pressure around the crease. Great finishers don’t just shoot — they catch clean, absorb contact, and release fast. Total Focus: Quick hands • Tough catches • Game-speed control 🧱 Wall Ball Rep Scheme 1️⃣ Quick Sticks ⚡️ 50 reps – No cradle – Hands tight to the body – Catch → release as fast as possible 2️⃣ Creative Finishing Passes 🎯 25 reps each - Behind-the-Back - Around-the-World - Shovel Pass - Opposite-Shoulder Catch 👉 Stay smooth, not sloppy. Quality reps matter. 3️⃣ One-Handed Tough Catches 💪 20 Left Hand 💪 20 Right Hand – Strong wrists – Soft hands – Control the ball before the release 4️⃣ Power Finish Throws 🔥 50 reps – Step 7–10 yards off the wall – Hard throw – Full wrist snap – Finish like you’re shooting in traffic ✅ Coaching Cues - Catch first. Then move. - Hands away from your body in tight space - Snap the wrists — no lazy throws - Game speed > comfort speed Get this done. Comment “DONE” when you finish or drop questions below 👇 Let’s keep stacking reps. 🚀

Warm-Up 1. Bounce Throws - 30 reps each hand - Focus: smooth release, soft hands on the catch 2. High Throws - 30 reps each hand - Emphasis: adjust feet, control on catch Main Progression 3. Hands on the Clock – Bounce Pass - Overhand: 30 reps each hand - Sidearm: 30 reps each hand - Focus: accuracy to targets, consistent follow-through, change arm slots with control Air Pass Progression 4. Air Passes (ball comes straight back) - Overhand: 30 reps each hand - Sidearm: 30 reps each hand - Underhand: 30 reps each hand Finisher 5. Twisters - 30 reps each hand 6. Behind-the-Backs - 30 reps each hand 7. Quick Sticks - 50 reps total

Today’s workout is all about speed, reps, accuracy, and competition with yourself. You’ll go for 2–3 rounds, timing each one and trying to beat your previous score. 👉 Accuracy Tip: Aim for a target the size of a quarter every throw. Accuracy matters as much as speed. If you’re a box player → stick to your strong hand and double the reps.If you’re a field player → split reps evenly right + left. . 🔹 Round Breakdown 1. Quick Sticks (Standing Still) Box 50 Strong Hand, Field 25 Right - 25 Left 2. Quick Sticks (Shuffling) Box 50 Strong Hand, Field 25 Right - 25 Left 3. Sidearm Throws (7–10 yards) Box 50 Strong Hand, Field 25 Right, 25 Left 4. Behind the Backs (7–10 yards) Box 50 Strong Hand, Field 25 Right, 25 Left 🔹 Competition Rules - Round 1: Set your time. - Round 2: Beat it. - Round 3 (Championship Round): Beat Round 2 or pay the price. 👉 If you fail to beat your time, add a challenge: - 20 push-ups or a short sprint.This simulates game conditions — tired arms, heavy breathing, but still competing with that 4th quarter mentality. 🔹 Accountability Challenge - Drop your final time in the community comments. - Or post a video on social media and tag me — I’d love to see your work. 🔥 Push your pace, lock in your accuracy, and compete with yourself today.