Progress
0/5 drills
Off Day Protocol
10-18 minutes • Maintenance Session
Goal: Maintain + sharpen without fatigue. Keep your calibration sharp.
Remember: Off days are for touch, not rebuilding. If something feels off, note it and address it on Practice Day.
0:00
1
Light Catch Work
2-3 minEasy catches with minimal movement. Just feel the ball.
Steps
- Partner passes from 10-12 feet
- 10 catches: focus on hand position
- 10 catches: add small weight shifts
- No shooting yet—just receiving
Cue
Soft hands. Quiet feet. No rush.
2
Rhythm Makes
4-5 minLow volume, high quality. Only shoot when you feel good.
3
Back-Rim Check
3-4 minQuick calibration check without the full ladder.
4
Flight Touch
2-3 minLight practice of different arcs. No pressure.
5
Mini Test (Optional)
2-3 minOptionalIf you have energy, run a quick 7-spot test.