Appleton North Shooting Workout
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1 Appleton North Shooting Workout Table of Contents. Appleton North Boys' Basketball 2. Off Season Shooting Workout 2.2 Shooting Workout: Guard Shooting 4.3 Shooting Workout: Post Shooting 5 pg.
2 Off Season Shooting Workout Frame 2 Three Feet Six Feet One-Handed Form Shooting (Five minutes maximum) Start three feet from hoop, and shoot one handed form shots (see video). Shoot until you swish five in a row. Move back to six feet from hoop, and shoot one handed form shots (see video). Shoot until you swish five in a row. Elbow Jumpers with Spin Pass (see video) Shoot 25 jumpers from the elbow (spot ). One of your feet should hit the exact spot where the lines meet. This is 5 foot jumper. Shoot 5 ft's. Shoot 25 jumpers from the other elbow (spot 2). Repeat focus. Catch in slot at 3 pt. line, Shot fake, Boom,2 jumper (See video) Start with a spin pass to self above three point in the slot. Use a shot fake, and take one dribble to the elbow (push the ball out ahead of you). Use a boom,2 footwork and shoot an elbow jumper. If you can't reach the elbow in one dribble, use two dribbles. Shoot 25 on each side with 5 ft's in between. Frame 5 Frame Spin Pass Short Corner Jumpers (See Video) With your back to the rim, start with a spin pass to the short corner. Shoot a 2-5 ft jump shot. Shoot 25 jumpers, 5 ft's, and 25 jumpers from the Corner 3's Start with a spin pass and shoot game speed 3 pt shots from the corners. Shoot 25 corner 3's, 5 ft's, and 25 3's from the other corner. Baby Hooks in Post Position (See Video) Start in post position, with back to basket, straddling the first line above the block. Toss a spin pass to self, use one dribble, and shoot a baby hook in the middle of the lane. Alternate back and forth using each hand. Shoot 25 baby hooks, 5 ft's, and 25 more baby hooks. pg. 2
3 Frame 7 Off Season Shooting Workout Frame PIck and Roll Shooting Start with ball outside 3 pt. line. Use a jab step, shot fake, or a rocker step to the baseline, and then attack elbow with two dribbles. Use boom,2 footwork and shoot elbow jumper. Shoot 25 from one side, shoot 5 ft's, and shoot 25 from the Baseline Rip and Attack Start with spin pass on wing (elbow extended). On Catch, rip basketball below knees and attack baseline. On st attack, use one or two dribbles into a boom,2 jumper. Jump shot should be 2-5 feet. On the second attack, finish with a power finish in the lane. Shoot 25 total shots (3 jumpers, 2 lane finishes), shoot 5 ft's, and shoot 25 shots on the pg. 3
4 Frame Shooting Workout: Guard Shooting Chris Paul Series Set up cones, chairs, garbage cans, paint cans, siblings, etc three to five feet apart on each side of the three point line. Start with ball five feet behind first cone.. Cross between legs at each cone, power finish high off backboard (ball should touch above the box) 2. Behind back at each cone, pump and punish high off back board. 3. Inside out move, Step through move high off back board 4. Cross in front, between legs double move at each cone, elbow jumper 5. You choose move, into baby jumper in middle of lane around 8 feet from rim. Shoot five of each and then 2 fts. Switch sides. Allen Iverson Series Attack first cone with speed dribble. At first cone, use a two dribble power back move. Keep shoulders parallel to sideline, eyes on rim, and outside hand up to protect ball from defender. Iverson Series Continued After two dribbles, use the following move to attack forward and again at the second cone.. Cross between legs, power finish high off backboard (ball should touch above the box) 2. Behind back, pump and punish high off back board. 3. behind back, cross in front double move, Step through move high off back board 4. Cross in front, between legs double move, elbow jumper 5. You choose move, into baby jumper in middle of lane around 8 feet from rim. Shoot five of each and then 2 fts. Switch sides. Boom,2 Skate Series Tony Parker Series: Pick and Roll Actions Set up a garbage can or chair on the 3 pt. line, elbow extended. Start with spin pass to self at elbow extended. On catch, jab with foot closes to baseline, and then attack middle (make sure to put ball down first before lifting pivot foot).. Boom,2 at elbow 2. Skate dribble (see video and diagram). Use first dribble to attack elbow, use 2nd and 3rd dribble to drag defender (keep shoulders parallel to baseline and use skating motion with feet. Attack middle of ft. line after second skate dribble for boom,2 jumper 3. Skate dribble into mid lane baby jumper 4. Use one soft dribble to lull defender and cross between legs back baseline into power finish 5. Repeat #4 with boom,2 baseline jumper. Shoot five in a row and then 2 ft's. Switch Sides. pg. 4
5 Frame Shooting Workout: Post Shooting Post Position (See Video) All post finishing should start with a spin pass to self. You should be straddling the first line above the block with your back to the basket. Post Shooting: All shots start with spin pass to self. (See Video). Baby Hook (shoulders parallel to sideline) 2. Leg Whip (finish with shoulders parallel to baseline) 3. Up and Under (finish with shoulders parallel to baseline) Shoot 25 of each alternating sides each time. Shoot 5 ft's in between each set. Short Corner Kevin Garnett Shooting Start in post position. Make a spin pass to the short corner (8-0 feet off baseline). Step to pass and use a reverse pivot move. On the left side of hoop, you will pivot on your right foot and reverse pivot, so that you can see the basket and lane on the pivot. On the right side, you will pivot on your left foot.. Jab, cross, baby hook (spin pass to self, jab baseline with foot closest to baseline, and attack middle with one or two dribbles. Use baby hook off two feet. 2. Jab, cross, leg whip 3. Rip Baseline and finish with reverse lay up 4. Catch and shoot 5. Catch, shot fake, baseline power finish. Shoot 5 of each shot, and then 2 ft's. Then, switch sides. Elbow Duncan Series Start in post position and use spin pass to self to elbow. Use a reverse pivot on the catch at the elbow.. Jab middle, attack opposite, power finish 2. Jab middle, attack opposite, pump and punish 3. Shot fake, attack opposite, leg whip 4. Shot fake, attack opposite, step through move 5. Catch and Shoot Shoot five of each and then 2 ft's. Switch sides when all five spots are finished. pg. 5
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