**During this workout, don’t rest! Go hard, make the
shots and then rest at the free throw line**
1. Warm-up: Random shooting for 10 minutes
2. Mikan drill: make 25 shots
3. Jumpers from the boxes on each side-make 10 on each side
4. Make 5 free throws
5. 8 foot jumpers from the sides-make 10 on each side
6. Make 5 free throws
7. Elbow shots-make 10 from each side
8. Make 5 free throws
9. 10 foot jumpers from straight on – make 10
10. Make 5 free throws
11. Baseline shots-alternating sides with each shot make 10 each side
12. Make 5 free throws
13. Dribble from half-court from the right, crossover move and shoot a 10
foot jump shot. Get rebound and dribble out to half-court on left side,
dribble back in crossover and 10 foot jump shot-Make 10 on each side.
14. Make 5 free throws
15. From the left wing-fake R, go for L lay up; fake L go R layup make 20
16. Make 5 free throws
17. From the right wing-fake R, go for L layup; fake L go R layup make 20
18. Make 5 free throws
19. Pass to self on wing, catch and shoot. Rebound, go to the other side,
pass, catch, and shoot-Make 10 from each side
20. Make 5 free throws
21. Pass to self on baseline, catch and shoot. Rebound, go to the other
baseline, pass and catch and shoot-Make 10 from each side
22. Make 5 free throws
23. From left and right wings-fake one direction (5 left and 5 right), then go 1 or 2 dribbles the other way and shoot a jumper-Make 10 from each side
24. Make 15 free throws
25. Random shooting for 10 minutes-
Post Player – Individual Workout
(This is to be done on top of the General shooting workout!!)
TIPS: All players can benefit from this work also, not just the Post Players. When doing this workout, concentrate on posting up above the block, catching the ball and then performing the moves at GAME speed.
1. Power drop step to baseline with power-up – make 5 from each side
2. Step across the lane for a layup- make 5 from each side
3. With back to basket, pass to self, face up, shoot jumper – 5 each
4. Face up, ball fake and cross over-make 5 from each side
5. Step out to baseline, face up and shoot a jumper-make 5 from each side
6. Step out to wing, face up and shoot a jumper-make 5 from each side
7. From the elbows (left and right), pass to self (with back to the basket),
Turn and face up and shoot a jumper-make 5 from each side
8. From the free throw line, pass to self (with back to basket), turn and face up
and shoot a jumper-make 5.
Guards (3 pt. shooting) – Individual Workout
(This is to be done on top of the General shooting workout!!)
TIPS: Always start in close with the General shooting workout and then work your way out further from the basket.
1. Around the world 3 pointers (from baseline to baseline following the curve of the
three point line) at game speed for 10 to 15 minutes.
2. Throw ball to self, square up and shoot – make 10 shots.
3. Catch, dribble, and shoot- make 10 shots.
