A Basketball Workout

A Basketball Workout

This is only a list of exercises

Warm-up

1) Suggest that you do some light running and stretching.

2) Do some short range shooting for a couple of minutes and concentrate on "form" shooting concentrating on proper shooting mechanics.

Dribbling -- Select a different drill each workout.

1) "Chill" drill --3 right side / 3 left side

2) "Coach Foster" full court dribble series:

a) Do each with right then left hand -- one trip up and down the court for each move.

b) "Rocket" move -- fake one direction, step in that direction, crossover opposite, explode

c) Stutter step, crossover, explode

d) Step back, crossover, explode

e) Spin dribble, explode

f) "Hardaway" move -- between legs, crossover, explode

g) Behind the back, crossover, explode

h) "Pop and drop" move

3) "2 balls" series:

a) Do each move one trip up and down the court

b) Simultaneous

c) Alternating

d) l High and l Low

e) Change hands in front

Shooting -- Use toss-back for set.# l; for sets #2 and #3, spin the ball out to yourself.

1) "Groove your shot" -- make 5 shots from each of the following spots:

a) Left and right top

b) Left and right side

c) Left and right baseline

d) Elbow left and elbow right

2) "Game Shots" -- make 50 three-point shots from each of the following spots in our offense:

a) Left lane line

b) Right lane line

c) Left wing

d) Right wing

3) "Tough Drives"-- make 25 two-foot power lean-ins off a sweep drive from each of the four spots listed above.

Post Scoring Moves

1) From a mid-post position with a toss-back at the wing (or with a teammate as a passer) make 5 shots from each side using the following moves:

a) Baseline drop-step, 1 dribble, lean-in

b) Middle drop-step, 1 dribble, lean-in

c) Baseline drop-step, 1 dribble, shot fake, lean-in

d) Middle drop-step, jump hook

e) Fake baseline, up-and-under

f) Fake middle, up-and-under

2) "Timing" drills -- 1 set

a) Pogo

b) Two fakes, lean in

c) One fake, cross under

d) Power slide

e) 3 hits on rim and power up

f) Power dunk (or tip)

g) Tip and touch --5 times

Free Throws

1) Make two FT's in-between each shooting set.

2) Anytime you need a breather, go to the FT line and make two more.

3) Make an additional 50 FT's when you are finished as you "warm-down.