The Works Sports Academy

The Works Sports Academy of Orange County is dedicated to providing athletes with the highest quality education and sports experience through cutting-edge, custom-designed workouts.

Our unique sports performance programs take athletes to their next level using flexibility, balance and core training and dynamically mixing those with intense agility, quickness and footwork drills. All of this is then fused together with specific fundamental training; the result is a dynamic approach to sport-specific performance enhancement that cannot be found anywhere else.

Defensive slide progression:
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1.Slam to push step
(3x8 one side at a time)
reinforcing an athletic stance, loading the hips (butt back and chest up), and focusing on pushing off the outside foot and resetting to focus on one side at a time.

2. Slam to push step
(2x8 both sides)
still reinforcing the foundations while working both sides with a pause between each rep.

3. Jump to push step continuous
(1 X 6)
reinforces athletic base, coordination, loading the hips, and adds a power segment to it.
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#ballislife
#footwork
#snowvalleybasketball
#nikebasketball
#riseandgrind
#anaheim
#orangecounty
#basketballstrength
#movement
#riseandgrind
#successisnotanaccident
#getstrong
#nikebasketball

Words cannot describe the feeling of pride that I have for this tough kid. She has been through so much, in such a short period of time and has not lost site of her goals/dreams. I have honestly learned so much from her. I LOVE my kid!! @melirivvas Thanks to @fairmont_prep for taking care of my kid. So happy.

“The Quality of Your Shot, is Directly Related to The Quality of Your Footwork”
Quick Shot Footwork is a way to get the shot off in a 2 count, by catching “ball in the air feet in the air” landing and lifting. We use it when sprinting away from basket and when facing basket on a kick out.
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#slowfeetdonteat
#speedagility
#footwork
#oldmangoals
#footwork
#1-2stepahooting
#ballislife
#basketball
#getstrong
#Warriordrills
#theworks
#snowvalleybasketball
#nikebasketballcamps
#successisnotanaccident
#biggerfasterstronger
#speedandagility
#nikebasketball
#3Dtraining
#anaheim
#orangecounty
#riseandgrind
#core

Its the end of the week and we want to give you all something a little different and challenging. *
The first one is a dead bug roll (2x8 each side) try to use as little assistance as possible. Flex every muscle in your body while pushing the medball with both your knees and hands. Try to roll side to side only using your core.
*
The second one is a split squat ball catch (3x20seconds). With one knee an inch off the ground try to get as many catches as you can in 20 seconds. After each set try to beat the previous number. Remember keep a knee 1 inch off the ground.
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#slowfeetdonteat
#speedagility
#footwork
#oldmangoals
#footwork
#1-2stepahooting
#ballislife
#basketball
#getstrong
#Warriordrills
#theworks
#snowvalleybasketball
#nikebasketballcamps
#successisnotanaccident
#biggerfasterstronger
#speedandagility
#nikebasketball
#3Dtraining
#anaheim
#orangecounty
#riseandgrind
#core

Ankle warm up progression:
(Add this to your workout)
*
Ankle rockers side to side and front to back (2x20)
*
Single leg hops, catch, jump
(6x 5 seconds each leg).
*
Working on ankle mobility and strength then progressing to single leg hops, working on balance, coordination, strength, and power.
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#anklestrengthening
#footwork
#ballislife
#snowvalleybasketball
#nikebasketball
#riseandgrind
#anaheim
#orangecounty

Figure 8: 1-2 Shooting Footwork
*shoutout to @gregwhite32
*Try adding this footwork drill to your workout
This drill works on coordination, posture, and footwork. Keeping the feet moving, stay low anticipating an open shot, keep your feet hip width apart. When you catch the pass you will already be in a solid shooting stance.

#slowfeetdonteat
#speedagility
#footwork
#oldmangoals
#footwork
#1-2stepahooting
#ballislife
#basketball
#getstrong
#Warriordrills
#theworks
#snowvalleybasketball
#nikebasketballcamps
#successisnotanaccident
#biggerfasterstronger
#speedandagility
#nikebasketball
#3Dtraining
#anaheim
#orangecounty
#riseandgrind
#core

Isometric hamstring curl (3x10 seconds).
Add this to your workout
*
A super effective exercise to blast your hamstrings. All you need is a belt and an anchor.
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#hamstrings
#riseandgrind
#nikebasketball
#successisnotanaccident
#biggerfasterstronger
#ballislife
#getstrong
#snowvalleybasketball
#theworks
#orangecounty
#anaheim

Quick foot line drill and elevated foot fire:
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3 X 20 seconds each
*
We are working on increased ground contact, foot speed and coordination. The more efficient you become in these drills the faster you can become.

#slowfeetdonteat
#speedagility
#footwork
#oldmangoals
#footwork
#1-2stepahooting
#ballislife
#basketball
#getstrong
#Warriordrills
#theworks
#snowvalleybasketball
#nikebasketballcamps
#successisnotanaccident
#biggerfasterstronger
#speedandagility
#nikebasketball
#3Dtraining
#anaheim
#orangecounty
#riseandgrind
#coreexercises

Shin splints or rolled ankles?
*
Here are two easy exercises to help strengthen the ankles. Working on the anterior tibialis and extensor digitorum longus. This can be done with shoes on or off.

1.Heel walks (anterior tibias) 2x20 steps
2.Ankle eversion walks (extensor digitorum longus) 2x20 steps

#anklestrength
#athleticperformance
#footwork
#riseandgrind
#successisnotanaccident
#nikebasketball
#snowvalleybasketball
#theworks
#ballislife
#orangecounty
#anaheim

3 Cone 1-2 Step Shooting Drill
**incline on driveway killed old guy**
*
(You can use as a conditioning, speed, agility or shooting footwork drill)
Remember to do both sides. Add any combination you want and go for time or makes per side.
*
Sprint->backpedal->Sprint to 1-2 Step catch
Sprint->Slide->Sprint to 1-2 Step catch
Sprint->Carioca ->Sprint to 1-2 Step catch

#oldmangoals
#footwork
#1-2stepahooting
#ballislife
#basketball
#getstrong
#Warriordrills
#theworks
#snowvalleybasketball
#nikebasketballcamps
#successisnotanaccident
#biggerfasterstronger
#speedandagility
#nikebasketball
#3Dtraining
#anaheim
#orangecounty
#riseandgrind
#core

The Hip Hinge Movement
Try adding this to your workout regimen.
*
3 way hip rocker series(2x8):
-forward,45 degree, 90 degree. This is a good warmup to open up the hips, stretch the hip flexors, glutes, and groin.
*
Good Mornings with a stability ball or light weight (3x10):
-this is a great exercise to work on hip hinge. Working on this movement pattern helps with a lot of different lifts and become more explosive (jump high, run fast etc).
*
Reverse Med Ball Toss(3x6):
-helps reinforce hip hinge, works on the posterior chain, and power.
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#basketballstrength
#movement
#riseandgrind
#successisnotanaccident
#getstrong
#nikebasketball
#snowvalleybasketball
#nikebasketballcamps
#theworksbasketballacademy
#anaheim
#orangecounty

Core Stability
Try adding this to your workout
*
Lateral Medball(or whatever you can slam) slams 3x8 each side- working on core stability, balance, and power. Try and stick the landing and hold for a two count
*
Contrasting the lateral medball slams with Quick Shot Footwork (3x8 each direction) to help reinforce posture, balance, and form on a shot that needs to be taken on a one count.
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#core
#basketballstrength
#basketballdrills
#riseandgrind
#successisnotanaccident
#getstrong
#nikebasketball
#snowvalleybasketball
#nikebasketballcamps
#theworksbasketballacademy
#anaheim
#orangecounty

3D Lunge series w/Speed layup finishers:

Breaking down a layup to sprint and looking at the muscles/actions used, the 3D lunges with different reaches/slams in 3 planes of motion is a great exercise for this drill. It helps Open the hips, quad strength , glutes, knee stability, core, and balance.

#oldmangoals
#ballislife
#basketball
#getstrong
#lungesarelife
#successisnotanaccident
#biggerfasterstronger
#speedandagility
#nikebasketball
#3Dtraining
#anaheim
#orangecounty
#riseandgrind
#core
#medball

@theworks_grady making it look easy. It’s an oldie but a goodie.
Try it out and add to your workout regimen.
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The Cook squat: 3x8: one of our favorite go to corrective/mobility/warm up exercise. This exercise hits all the major areas. Helps build range of motion in the ankles, hips, thoracic spine.
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#hipsdontlie
#riseandgrind
#nikebasketball
#successisnotanaccident
#mobilityexercises
#anaheim
#orangecounty
#snowvalley
#snowvalleybasketballschool
#theworksbasketball
#theworksbasketballacademy
#nikebasketballcamps

**NOTICE: no old guy was injured making this clip**
Combo Drill
Med ball slam series:3x8 each position:
*
Working on force production, core control, and coordination. These are a few factors out of many that need to be developed to become a great basketball player.

Banana Cuts series: 1 minute or # of makes
*
Adding sprints, backpedals, and slides to the layups are a good anaerobic workout. It also challenges the athlete to keep good posture through the entire movement while incorporating different footwork and mimicking game speed intensity.

#oldmangoals
#ballislife
#basketball
#getstrong
#ladderdrills
#successisnotanaccident
#biggerfasterstronger
#speedandagility
#nikebasketball
#anaheim
#orangecounty
#riseandgrind
#core
#medball

Today @theworks_grady is giving us an advanced core exercise:
Advanced sprinters plank: 3x20 seconds each side.

This is an advanced Plank variation to challenge rotary stability and add some speed to your sprints. The first progression is to start with both forearms on the ground and knees slightly behind the hips. One leg is up and back with opposite arm back. ( mimicking sprinting form). The second variation is starting in a bear crawl position with knees slightly behind the hips, one leg up in the air and opposite arm back.



#corestrength
#ballislife
#successisnotanaccident
#riseandgrind
#basketballstrength
#anaheim
#orangecounty
#nikebasketball
#riseandgrind

No sled pushes, no problem. Getting some power work in the creative way.
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#sledpush
#ballislife
#succesisnotanaccident
#getmovinghavefun
#anaheim
#orangecounty

Defensive Agility Drill
Bowtie defensive drill: 8 high quality sets of 15 seconds with 70 seconds of rest between each rep. get as many reps as you can in 15 seconds. Keep track and try to beat the previous rep. **If you don’t have ladders cones work, and if you don’t have either, use your imagination.
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quick feet in ladder to defensive slides. A good high intensity drill working on foot speed and defensive slides. Working through fatigue keeping good posture ,staying low, and don’t hunch over.
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#ballislife
#basketball
#getfast
#ladderdrills
#successisnotanaccident
#biggerfasterstronger
#speedandagility
#nikebasketball
#anaheim
#orangecounty
#riseandgrind

It’s that time of year again. And Whether you are getting ready for HS basketball, looking for summer camps, or just want to get your game stronger, we have what you are looking for. Check link in bio for camps, attached flyer for academy or Dm us with any questions. @theworksbasketball Academy is back. #successisnotanaccident #hardwork #basketballcamps #basketballacademy #riseandgrind #snowvalley #nikebasketball #nikecamps

@theworksbasketball Resistant linear/lateral change of direction. Working on staying low, loading the front foot to transition to a backpedal then adding resistance to come out of the plyo step. Lateral- working defensive slides and loading the T step for a quick change of direction. #riseandgrind #successisnotanaccident #basketball #trainhard #trainwithpurpose

Last night at @theworksbasketball we worked on Two foot to one foot single leg deceleration with a medball slam. Working on loading and deceleration with core activation, helping reinforce proper technique. Mimicking change of direction in a controlled environment. #cantstopwontstop #successisnotanaccident #basketball #riseandgrind

@snowvalleysbbasketball Girls Week is set and waiting for your registration. We are looking forward to another great summer of camps. Check out all of our camps in bio. #RiseandGrind #succesisnotanaccident #getbetter #nikebasketballcamps ##summercamps

@snowvalleysbbasketball Boys weeks are up and running. We sold out last year, and if this years registrations are an indication, so will this year. Don’t miss out!! #RiseandGrind #successisnotanaccident #getbetter #summercamp #basketballcamp

It’s that time of the year again. Time to start registering for camps. Have some great new locations. If you have some young players that aren’t ready for a full camp, check out our “Intro To Hoops” camp in Fullerton. Bakersfield, we are back! #getbetter #NikeBasketball #RiseandGrind #Successisnotandaccident

I was at the Mamba Academy yesterday watching some players I love play the game we all love. When the news broke I witnessed confusion, sadness and a genuine outpouring of love and sadness for all that were lost. I am old enough to have lived through some horrible events in world and US history. Both Kennedy’s, Vietnam, MLK, 9-11, Len Bias, the list is long and sad. And some of those events have stayed with me my whole life, others you forget over time. What I had the great fortune of experiencing and witnessing first hand was the deep love of a daughter and her dad. Not to diminish the others who perished, it is all so sad. But I very much enjoyed watching the passion that Kobe and Gianna shared for this game. And not just their love of watching basketball, but how he was changing how the world viewed the game for his little girl and for all of us. The game and especially women’s game is better because of the two of them. I pray for all of those who share in the mourning for all 9 victims and their respective families and friends. Let’s not let all the good deeds and actions that all of these people performed go for not. #RIP

@snowvalleysbbasketball girls week schedule is now out. Please check bio for link to our camp at @westmontcollege #successisnotanaccident #riseandgrind

Excited to announce our @snowvalleysbbasketball schedule for summer 2020. Check out the link for Camps at UC Santa Barbara or Westmont College. #tradition #riseandgrind

We have a lot of awesome new locations for Nike Camps this summer. All of your favorite and new coaches will be back this summer. Check the link on the bio. DM if you have any questions.

Doesn’t matter where we are or where we play we can always find a way to get in a solid pregame warm up. #successisnotanaccident #hardwork #riseandgrind

Team reaction drill creating separation. We are led by @gradyo28 who is @bpgirlsbasketball strength and conditioning coach. We are blessed to have him on staff everyday. #successisnotanaccident #hardwork #nosacrificenovictory #team

Light reactive agility, working on peripheral vision, using our length guarding the yard, and closing out. #riseandgrind #successisnotanaccident #agility #reaction #team

Wanted to send a shoutout to my Friday Night Hoops kids. We had a lot of fun last night. These kids make Friday nights fun. DM if you are into your kid learning the game and having fun. #parachutesarefun #successisnotanaccident #hardwork

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2200 W Sequoia Ave
Anaheim, CA
92801

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Monday 19:00 - 20:30
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