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Basketball Individual Skill Workout

The document outlines an individual basketball skills workout that focuses on jump shots, free throws, inside shots, dribbling moves, and perimeter moves. The jump shot workout involves drills from different spots on the floor, including set shots, 1-2 step jumpers, and 1 dribble shots. The inside shooting workout covers layups and hooks from both sides of the basket. The dribbling workout practices dribble moves going up and back, while the perimeter drills emphasize driving and finishing at the rim. The full workout is estimated to include over 800 repetitions and aims to improve all areas of individual offensive skill.

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695 views6 pages

Basketball Individual Skill Workout

The document outlines an individual basketball skills workout that focuses on jump shots, free throws, inside shots, dribbling moves, and perimeter moves. The jump shot workout involves drills from different spots on the floor, including set shots, 1-2 step jumpers, and 1 dribble shots. The inside shooting workout covers layups and hooks from both sides of the basket. The dribbling workout practices dribble moves going up and back, while the perimeter drills emphasize driving and finishing at the rim. The full workout is estimated to include over 800 repetitions and aims to improve all areas of individual offensive skill.

Uploaded by

Phillip
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOC, PDF, TXT or read online on Scribd
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UNIVERSITY OF ZIMBABWE

SPARKS

BASKETBALL
INDIVIDUAL SKILL
WORKOUT

“What you do in the off-season


will determine
how well you will do in-season.”
I. JUMP SHOT DRILL WORKOUT
1. Set Lifts = Keys: Be in “set” position, with your knees bent and ball in
your shooting pocket. Now “lift” ball to the rim without jumping. Shot is
done in one smooth motion, shooting the ball on the way up. Shoot from
five spots, beginning right in front of the rim, progression distance to
finish at the top of the key.
2. 1-2 Step Jumpers (off the self-flip pass) = Keys: Utilize a flip ball action
to simulate a pass to yourself. Lead with your inside foot. Use a 1-2 Step
into the pass with your knees bent. Shoot on the way up. Shoot 6 – 10
shots from seven different spots on the floor. These spots are: top of the
key, left & right elbow (extended), left & right wings, and left & right
corners.
3. 1 Dribble Jumpers = Keys: Catch off a flip pass, then use one hard
dribble and go into your jumper shooting on the way up with your body
straight. Shoot 6 – 10 shots (half off the right-hand dribble, half off the
left-hand dribble), from the seven different spots listed above.
4. 1 Dribble Hop Jumpers = Keys; Similar to 1 Dribble Jumper, adding
(after your one dribble) a hop into a two foot jump stop forward toward
the basket. You then rise up straight and shoot jumper on the way up. Use
exact same sequence of shots and spots as 1 Dribble Jumper drill.
5. 1 Dribble Step Back Jumpers = Keys: Similar to 1 Dribble Hop Jumper,
except now hop to the side (creating separation from your defender). Use
same sequence of shots and spots.
6. 3-Point Shooting = Keys: Similar to 1-2 Step Jumper, now shooting from
beyond the 3-point line.

**Additional Keys for the Shooting Workout:


1. Shot Form = Utilize correct shot form at all times.
2. Game Speed = Simulate game speed and game conditions.
3. Shot Range = Determine your shot range, drilling at a distance where you
can make 50% of your shots. Continue from that distance until you make
70% before increasing your distance.
4. Drill with a Partner = The Shooting Workout is facilitated when you have
a partner rebounding for you. You can, of course, perform the drills on
your own. This will require rebounding your own shots, dribbling back
out to the shooting spots, which will provide conditioning for you as
well.
II. FREE THROW SHOOTING

Shoot between 50 – 100 attempts per day. Develop a routine.

III. INSIDE SHOOTING WORKOUT

1. Mikan Drill = Continuous stationary lay-ups, alternating left and right


hands. Take 20 shots total, 10 left hand & 10 right hand.
2. Reverse Mikan = Similar to Mikan Drill, but now shooting the lay-ups
with your back to the baseline. Take 20 shots total, 10 left hand & 10 right
hand.
3. Jump Hook Middle = Take 20 shots total, 10 left hand & 10 right hand
4. Drop Step Baseline (from the box) = Take 20 shots total, 10 from the left
box & 10 from the right box.
5. Front Pivot Jumper (from the box) = Take 20 shots total, 10 from the left
box & 10 from the right box.
6. Front Pivot Up & Under (from the box) = Take 20 shots total, 10 from
the left box& 10 from the right box.

IV. DRIBBLE MOVES WORKOUT

Dribble moves need to be worked on equally with each hand, while keeping
your eyes up and off the ball at all times. Keep your body low, knees bent ,
back straight, and maintaining proper head position.

Three Times (3x) Up & Back Drill = Dribble from baseline to free throw
line and back three consecutive times, utilizing a dribbling move listed below.
Use this drill for each of the listed dribbling moves. Drill at game speed.

Various dribble moves:

Change of Pace
Stutter
Front Crossover
Behind the Back
Through the Legs
Reverse Spin
Inside Out
Retreat Step

V. PERIMETER MOVES WORKOUT

1. X-out Intensity Driving Drill = Driving lay-ups from the elbow area,
with continuous dribbling up and back, alternating driving lay-ups from
left and right elbows. Shoot right-handed lay-up from right side, left-
handed lay-up from left side. Take 20 shots total, 10 from the left elbow
& 10 from the right elbow.
2. X-out Crossover Intensity Driving Drill = Similar to X-out Drill above,
except now drive from the right elbow to a crossover move (either front,
behind-back, through-legs, reverse spin) into a left-handed lay-up on left
side. Proceed from left elbow to crossover drive to a right-handed lay-up.
Take 20 total shots, 10 from the left elbow & 10 from the right elbow.
3. Spot Intensity Lay-up Drill = Performed from the seven shooting spots
(top of key, left & right elbow extended, left & right wings, left & right
corners). Take 6 – 10 shots driving from each of the seven spots, half off
the left-hand dribble & half off the right-hand dribble.

“Character is what you do when no one is watching you.”


BASKETBALL INDIVIDUAL SKILL WORKOUT
Jump Shot Workout
Set Lifts 5 spots…..6-10 reps per spot……….30 – 50 reps total
1-2 Step Jumpers 7 spots…..6-10 reps per spot……….42 – 70 reps total
1 Dribble Jumpers 7 spots…..6-10 reps per spot……….42 – 70 reps total
1 Dribble Hop Jumpers 7 spots…..6-10 reps per spot……….42 – 70 reps total
1 Dribble Step Back Jumpers 7 spots….6-10 reps per spot………..42 – 70 reps total
3 Point Shooting 7 spots….6-10 reps per spot………..42 – 70 reps total
______________
240- 400 reps total

Free Throw Shooting


Free Throws = 50 – 100 reps total

Inside Shooting Workout


Mikan Drill 10 left, 10 right 20 reps total
Reverse Mikan 10 left, 10 right 20 reps total
Jump Hook Middle 10 left, 10 right 20 reps total
Drop Step Baseline 10 left, 10 right 20 reps total
Front Pivot Jumper 10 left, 10 right 20 reps total
Front Pivot Up & Under 10 left, 10 right 20 reps total
___________
120 reps total

Dribble Moves Workout


3x Up & Back 1 per dribble move 8 reps total

Perimeter Moves Workout


X-out Intensity Driving Drill 10 left, 10 right 20 reps total
X-out Crossover Intensity Driving Drill 10 left, 10 right 20 reps total
Spot Intensity Lay-up Drill 7 spots…6-10 reps per spot………..42 – 70 reps total
______________
82 – 110 reps total

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