How to Do a Basketball Workout

A great workout for you to be a better player.

Steps

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    Find a gym you can use for 2-3 hours
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    Do Dribbling Work
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    Standing Still: Do each drill for 1 min 30 sec
    • Dribble: low and switch hands
    • Bongo: quickly dribble ball in front of you switching hands
    • Spider: same as bongo except 2 dribbles in front then wrap hands around legs and dribble behind legs
    • Behind the Back: Never put the ball in front of you
    • Behind the Back: Normal
    • Crossover
    • Crossover: 2 dribbles in between each cross
    • Between the Legs
    • Between the Legs: switch legs every bounce
    • Figure 8: low dribble make figure 8 around legs
    • Figure 8 2: dribble higher with only 2 dribbles between each leg circle
    • Figure 8 1: same as fig. 8 2 except you have one dribble
    • sit-up dribble: dribble while doing sit-ups
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    Moving: Do each drill across court and back twice
    • Between Legs: with every step ball goes through legs
    • Spider: moving spider dribble
    • Behind the Back: Never in front
    • Normal Dribble
    • 3 dribble series
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    Do each move with 3 dribbles in between
    • Crossover
    • Behind the Back
    • Between the Legs
    • Spin Dribble
    • Behind back between legs
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    Two ball Dribble Still:
    • Crossover
    • Figure 8
    • Switch: dribble balls in vertical line switch hands every bounce
    • Normal Dribble
    • Pullback
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    Two ball moving:
    • Dribble
    • Switch
    • Pullback
    • Uneven Bounce Dribble
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    Shooting
    • 100 layups: left and right no misses
    • 80 Elbow shots: no missing 3 in a row
    • 75 Baseline shots: 10–15 feet (3.0–4.6 m) out no missing 4 in a row
    • 70 Free Throw line extended shots: No missing 3 in a row
    • 100 free throws: no missing 3 in a row
    • 40 reverse lay-ups
    • 40 power layups
    • 40 hook shots
    • 25 3's
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    Passing: pass off a wall or with someone else
    • Bounce pass
    • Chest pass
    • Throw-In pass
    • Baseball Pass
    • Behind the back pass
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    Rebounding:
    • Block out someone with a missed shot
    • Do vertical jumps
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    Defense:
    • Foot fire, Stance, Take charge, Dive for loose ball, and shuffle series
    • Stance work
    • Stance hold: 1 min-2 min
    • Closeouts
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    Conditioning:
    • Lane shuffle: shuffle across lane for 1 min straight
    • weights
    • Sprints
    • long distance runs
    • agility ladder
    • mini hurdles

Tips

  • Practice, Practice, Practice
  • Do this workout 3-6 days a week for 2-3 hours
  • Keep practicing
  • play on a team

Warnings

  • Be careful

Things You'll Need

  • Hoop
  • Basketball Shoes

Article Info

Categories: Basketball