Alright, here's the moves:
1) 2-ball Low Pounding:
Start in a standing position and spread your legs wider than your shoulders. Squat down by bending at the knees, keeping your back straight. Now, grab two basketballs, one in each hand, and pound both balls to the ground in between your legs.
Remember, the key is to stay low in your squatted position, and pound the balls low and fast...
Stay in this position for atleast 45 seconds, and watch how much your legs burn. PUSH yourself. This drill is designed to develop thigh strength and endurance. Every couple of days, try to increase the time. Never stop improving.
2) Explosive Squat Lay-ups:
Start under the basket with a basketball.
Spread your legs wider than your shoulders, and hold the ball below your waist. Now, squat down bending at the knees, keeping your back straight. Squat down and touch the ball to the ground and then EXPLODE up and do a lay-up. Do 10 lay-ups just like this and switch to the other side of the hoop. Perform 2-3 sets on each side.
This drill will build explosiveness in your legs, improve your lay-ups, and teach you how take it up strong. As you get better, add more reps or sets to continue building endurance in your legs...
