Basic Shooting Workout:
|
DRILL |
Min |
Shots |
DESCRIPTION |
|
Jump Rope |
5 |
||
|
Form Shooting 1 |
2 |
30 |
Nose under rim, nothing but net. One hand only. Focus on releasing up. |
|
Stretch |
3 |
||
|
Ball Handling |
4 |
Dribbling; stationery and moving, 1-on-1 moves, etc. |
|
|
Form Shooting 2 |
2 |
30 |
Same as above, except start from about 3 feet out. Make 2 in a row and back up one step. Continue going back as far as you can while shooting with one hand and keeping form |
|
Free Throws 1 |
2 |
10 |
|
|
Footwork Drills |
4 |
30 |
Back to basket at 15” on wing. Pivot into triple threat. Alternate sides w/ jump shots, fake and dribbles, fake and drives, and stepbacks. |
|
Free Throws 2 |
2 |
10 |
|
|
3 Pointers |
2 |
20 |
Shoot 3 pointers. |
|
Jumpers w/o Dribble |
4 |
30 |
Toss ball and catch it like pass. Immediately shoot jumper, working quick elevation and release. |
|
Jumpers w/ Dribble |
4 |
30 |
Catch ball, fake, and make 1-2 hard dribbles into jump shot. Use shot fakes, head fakes, ball fakes, and jab steps. |
|
Bank Shots |
2 |
20 |
Alternate sides shooting bank shots from 10-15 feet. |
|
Free Throws 3 |
2 |
10 |
|
|
Individual Choice |
3 |
30 |
Work your favorite shots and moves. |
|
Game Simulations |
4 |
20 |
Imagine specific game situations. Use exact same situation until you score 3 times. Then move on to a new situation. Do 10 pushups for 3 consecutive misses. |
|
Free Throws 4 w/ Pressure |
2 |
10 |
Do pushups 3x number of misses. |
|
Pressure Game |
3 |
30 |
Choose 1 of 3: a. 10 on a string: You must hit 10 shots in row from the same spot. A miss doesn’t count if you catch your rebound before it hit’s the ground. b. 21: Jump shots are worth 2 points, misses are -1. Consecutive misses double in value (-2, -4, etc) See how quickly you can score 21. c. Golf: Choose 9 spots on the floor to choose from. You need to hit shots from each spot. Par is 27. |
|
3 Pointers |
2 |
20 |
|
|
1 Dribble layups from 3-pt. Range |
1 |
10 |
Start with the ball outside 3-pt. range. Work on getting to the rim with only 1 dribble. |
|
Free Throws 5 |
2 |
10 |
|
|
Totals |
54 |
350 |
Time and shots are approximate |