Individual Workout

Select Hoops Individual Workout – Train insane, or stay the same.

It is important for all players to learn guard and post skills. The more versatile of a player you become, the more useful you become to your team.

1.       Stationary Ball Handling

   A.      Ball Pats (20 second of slamming your hands against the ball)

   B.      One hand hard dribble (20 seconds each hand)

   C.      Single leg dribble circles (20 seconds each leg/hand and then switch direction)

   D.      Figure 8 dribbling (20 seconds, then switch direction)

   E.       Scissor Dribbles (Between legs every dribble)

   F.       Body Wraps

-          Ball Wraps Around the head (reverse)

-          Around the waist (reverse)

-          Around the knees (reverse)

-          All three, candy cane (reverse)

-          Single Leg (reverse / switch)

-          Figure 8 (reverse)

   G.     Two Ball Series

-          Simultaneous pounds

-          Alternating pounds

-          One ball high shoulder height, one ball low below knee

-          Inside outs

-          Crossovers

-          One crossover, one behind the back

2.       3 Cone Attack

(Set up one cone or chair up on the right wing, foul line and left wing then start attacking from a few feet behind the three-point line. Explode to rim after getting by cone/chair)

A.      Speed dribble

B.      Inside Out

C.      Crossover

D.      Behind the back

E.       Between the legs

F.       Spin

G.     Hesitation / Stutter Step / Change of speed

H.      Combos – Between the legs / crossover (killer crossover)

I.        Inside out / crossover

J.        Inside out / between the legs

K.      Behind back / crossover

L.       Between legs / behind the back

M.    Inside out / crossover / between legs / behind the back

N.     Make 2 free throws in a row

3.       Pre-dribble moves

(Start on baseline under rim. Toss ball out to the elbow with backspin and catch the ball on one bounce with a jump stop. Pivot to square up to rim. Attack the rim with one or two dribbles. Alternate elbows.)

   A.      Catch and explode

   B.      Rip

   C.      Shot fake

   D.      Hip-to-hip

   E.       Jab step

   F.       Jab step, shot fake   

   G.     Rip, behind the back

   H.      Rip, spin
   I.        Make 2 free throws in a row

4.       Mid-Range 5 Spot Shooting – Make 10 shots from each spot

The five spots are short corner right, halfway between elbow and 3pt line right, sweet spot (middle of foul line), halfway between elbow and 3 pt line left, short corner left. Make 2 FT in a row.

5.       Three Point 5 Spot Shooting – Make 10 shots from each spot

The five spots are corner right, foul line extended right, top of the key, foul line extended left and corner right. Make 2 FT in a row. If you’re strong enough, repeat this from NBA range.

6.       Post moves

Start on one block, spin ball out to opposite block and catch back to the basket. Score and spin ball over to opposite block and score on other side.

   A.      Drop Step (score 10)

   B.      Open Step (score 10, half hook or short jumper)

   C.      Up and Under (score 10)

Start on one block and spin the ball out to opposite short corner, catch on jump stop and square up.

   D.      Shot fake, drive baseline, use rim as a pick and reverse lay-up. (score 10)

   E.       Hip to hip, one dribble baseline, spin to rim and score. (score 10)

   F.       Jab step, shot fake, one dribble floater. (score 10)

   G.     Make two FT in a row.

7.       Elbow-to-Elbow Shooting Series (Best with a partner or rebounder)

   A.      Catch and shoot from elbow-to-elbow. Make 6 shots.

   B.      Start at top of the key and take one dribble to elbow and shoot, alternate. Make 6 shots.

   C.      Start at top of the key, shot fake, take one dribble to elbow and shoot, alternate. Make 6 shots.

   D.      Catch and shoot from lane extended 3-pointer to lane extended 3-pointer. Make 6 shots.

   E.       Catch and shoot from elbow-to-right corner. Make 6 shots.

   F.       Start at right foul line extended, and take one dribble to elbow, next rep take one dribble to corner. Make    6 shots.

   G.     Start at right foul line extended, shot fake and take one dribble to elbow, next rep take one dribble to  corner. Make 6 shots.

   H.      Catch and shoot from foul line extended 3-pointer to corner 3-pointer. Make 6 shots.
   I.        Do E, F, G and H from left side.
   J.        Make two FT in a row.

8.       T-Drill – 5 reps

Start under the basket facing court, sprint to top of the key and close out, back pedal to foul line, defensive slide to left foul line extended wing, defensive slide to right foul line extended wing, defensive slide to sweet spot on foul line, back pedal back to under the basket. Repeat 5 times.

9.       Sprints

Do five full speed suicides – start on baseline, sprint to foul line, sprint back, sprint to half court, sprint back, sprint to opposite foul line, sprint back, sprint to opposite baseline, sprint back.

*Modify based on your court situation.

10.   Free Throws

Shoot ten free throws. You cannot end workout until you hit at least seven for ten. Every time you fail to reach 7-10, run a sprint and try again until you hit 7-10.

“The only workout you’ll ever regret is the one you didn’t do.”