Workout #1 "It's not about the number of hours you practice, it's about the number of hours your mind is present during the practice" - Kobe Bryant Drill: Made Shots: Date: Date: Date: Date: Date: Date: Perfects 50 2-Minute Floaters 4 x 2-minutes Elbow Pull-Ups Triangle Transition 20 Plus / Minus Free Throws
Workout #1 Instructions: 1. Perfects - Players will make 10 shots from each of the following distances to lock in on their shooting form: 3 feet, 5 feet, 7 feet, 10 feet, and 15 feet. For a total of 50 made shots. 2. Free Throws - Shoot 5 consecutive free-throws. 3. 2-Minute Floaters - For 2 minutes, a player will drive to the hoop starting from outside the threepoint line and finish with a floater. After the shot, they must rebound, retreat outside the three-point line, and then repeat the process. 4 sets of 2-minutes with a short. For a total of 8 minutes. 4. Free Throws - Shoot 5 consecutive free-throws. 5. Elbow Pull-Ups - Starting at the top of the key, take 1-2 dribbles towards the elbow and pull up for a midrange jump shot. This drill is best done with a rebounder, but can be completed individually as well. The goal is to make 15 from each side. For a total of made shots. 6. Free Throws - Shoot 5 consecutive free-throws. 7. Triangle - A player takes 3 shots from each of the 5 spots around the perimeter. The three shots are a one-dribble pull-up to the left, a one-dribble pull-up to the right, and a three-point shot. Go around the three-point arc twice, for a total of made shots. 8. Free Throws - Shoot 5 consecutive free-throws. 9. Transition - A player tosses the ball out from half court, chases after it, and takes a shot off the catch in transition. The goal is to make 10 from the left side of the floor, and 10 from the right side of the floor. For a total of 20 made shots. 10. Plus / Minus - Starting on 3 points, a player starts shooting free-throws. For every make, they receive 1 point. And for every miss, they lose one point. The goal is to get to 10 points before falling to 0 points.
Workout #2 "I ve always believed that if you put in the work, the results will come" - Michael Jordan Drill: Made Shots: Date: Date: Date: Date: Date: Date: Mikan Drill 50 2-Minute Floaters 4 x 2-Mins Spin Back Triple Double 50 Suicide 12 Plus / Minus Free Throws
Workout #2 Instructions: 1. Mikan Drill - A player starts under the basket and alternates making layups on each side. The goal is to make 25 with your chest facing the baseline, and 25 with your back facing the baseline. 2. Free Throws - Shoot 5 consecutive free-throws. 3. 2-Minute Floaters - For 2 minutes, a player will drive to the hoop starting from outside the threepoint line and finish with a floater. After the shot, they must rebound, retreat outside the three-point line, and then repeat the process. 4 sets of 2-minutes with a short. For a total of 8 minutes. 4. Free Throws - Shoot 5 consecutive free-throws. 5. Spin-Back - A player repeatedly spins the basketball back to themselves and takes shots from within the three-point arc. The goal is to make midrange shots in total. 6. Free Throws - Shoot 5 consecutive free-throws. 7. Triple Double - A player must make 3 shots from each of the 5 perimeter spots, and then make 2 in-a-row from each of the 5 spots. This drill can be performed from midrange or behind the threepoint line. Complete 2 sets of this circuit, for a total of 50 made shots. 8. Free Throws - Shoot 5 consecutive free-throws. 9. Suicide - A conditioning drill involving players sprinting different lengths of the court and finishing with a free-throw line jump shot. Complete 3 sets of 4 made shots. For a total of 12 made shots. 10. Plus / Minus - Starting on 3 points, a player starts shooting free-throws. For every make, they receive 1 point. And for every miss, they lose one point. The goal is to get to 10 points before falling to 0 points.
Workout #3 "If you want to be a great shooter from 25 feet, you better be a great shooter from 4 feet first" - Steve Kerr Drill: Made Shots: Date: Date: Date: Date: Date: Date: Walking Form 2 Mins Perfects 50 Elbow Pull-Ups Spin Back Fly-By 20 Transition 20
Workout #3 Instructions: 1. Walking Form - For two minutes, shoot the basketball up into the air with perfect form, let it bounce before dropping your follow through, then chase the ball, catch, and repeat. 2. Free Throws - Shoot 5 consecutive free-throws. 3. Perfects - Players will make 10 shots from each of the following distances to lock in on their shooting form: 3 feet, 5 feet, 7 feet, 10 feet, and 15 feet. For a total of 50 made shots. 4. Free Throws - Shoot 5 consecutive free-throws. 5. Elbow Pull-Ups - Starting at the top of the key, take 1-2 dribbles towards the elbow and pull up for a midrange jump shot. This drill is best done with a rebounder, but can be completed individually as well. The goal is to make 15 from each side. For a total of made shots. 6. Free Throws - Shoot 5 consecutive free-throws. 7. Spin-Back - A player repeatedly spins the basketball back to themselves and takes shots from within the three-point arc. The goal is to make midrange shots in total. 8. Free Throws - Shoot 5 consecutive free-throws. 9. Fly-By - Staying behind the three-point line, a player will pump fake, take one dribble to the left or right, and then shoot a three-pointer. Make 2 shots (left and right) from each of the 5 spots around the perimeter. Complete this set twice. For a total of 20 made shots. 10. Free Throws - Shoot 5 consecutive free-throws. 11. Transition - A player tosses the ball out from half court, chases after it, and takes a shot off the catch in transition. The goal is to make 10 from the left side of the floor, and 10 from the right side of the floor. For a total of 20 made shots.