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    This document provides a 1-hour basketball workout that focuses on footwork and agility drills, ball handling drills, shooting drills, and a conclusion. The workout is designed to physically and mentally challenge players without going over an hour, as players start to lose form after that point. Each drill targets specific skills like foot speed, ball control, shooting technique, and conditioning. The goal is for players to be exhausted by the end of the intense workout.

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    This document provides a 1-hour basketball workout that focuses on footwork and agility drills, ball handling drills, shooting drills, and a conclusion. The workout is designed to physically and mentally challenge players without going over an hour, as players start to lose form after that point. Each drill targets specific skills like foot speed, ball control, shooting technique, and conditioning. The goal is for players to be exhausted by the end of the intense workout.

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    © All Rights Reserved
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    Download as pdf or txt
    148 views11 pages

    Man-To-Man - Zone - Baseline Out of Bounds

    Uploaded by

    Maryjane Batarina
    This document provides a 1-hour basketball workout that focuses on footwork and agility drills, ball handling drills, shooting drills, and a conclusion. The workout is designed to physically and mentally challenge players without going over an hour, as players start to lose form after that point. Each drill targets specific skills like foot speed, ball control, shooting technique, and conditioning. The goal is for players to be exhausted by the end of the intense workout.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 11

    Man-to-man | Zone | Baseline Out Of Bounds

    Written by: Tony Adragna


    1 Hour Workout

    We don’t like to go much over an hour for an individual workout


    because the player starts to get tired and loses their form. While it is
    important for the player to work through being tired, there comes a
    point where exhaustion sets in, and you have to find that happy
    medium. An individual workout should challenge the player both
    physically and mentally, and we feel like the workout supplied here
    does just that.

    Each of the drills in this workout can have variations added to them
    to adjust to your needs. For that reason, this workout can be used
    for any skill level of basketball player.

    If you have any questions on what is supplied here, please don’t


    hesitate to email us at [email protected].

    1
    Footwork & Agility
    Duration: Perform footwork and agility drills for 5-10 minutes to help
    improve footwork while also getting loose.

    Drills: Perform the drills below to work on your player’s foot speed and
    agility.

    #1 Jump Rope: Player should perform the following regimen while jumping
    rope:
    • 50 Regular Jumps
    • 50 Criss-Cross Jumps
    • 50 Right-Leg Jumps
    • 50 Left-Leg Jumps
    • 50 High Knees Jumps
    • 25 Double Jumps (rope goes around twice in one jump)
    Emphasis: Swing the rope with your wrists and not your arms.

    #2 Dot Drill: Player should find a place in the gym where they can visualize 5
    spots that are in the same pattern as the 5 spots on dice (a letter on the
    baseline works well for this) and perform these:
    • 30 Secs - Two feet dot-to-dot (pattern should go bottom-bottom-middle-
    top-top, then work your way down)
    • 30 Secs - Right foot dot-to-dot
    • 30 Secs - Left foot dot-to-dot
    • 30 Secs – Flip Turns (pattern is both feet on the bottom dots, then both
    feet together on the middle dot, then both feet out on both top dots,
    then flip 180 degrees & perform this over and over until the 30 seconds
    are up)
    Emphasis: Perform these as quick as possible, but be sure to hit the dots.
    Don’t get sloppy.

    2
    Ballhandling

    Duration: Perform these ball-handling drills for 15-25 minutes to keep


    handles tight.

    Drills: Perform the drills below to work on your player’s ball-handling.

    #1 Stationary Ball-Handling: Player should perform the following while


    staying stationary where they are at:
    • Ball Slaps – slap the ball rotating from hand to hand
    • Finger Tips – keep your arms extended and throw the ball from hand to
    hand with your fingertips while moving your arms from your head to your
    toes
    • Ball Around The Head, Waist Feet – move the ball from hand to hand as
    quickly as you can around your head, then your waist, then your feet
    • Figure 8 – Swing the ball between your legs from hand to hand making a
    figure 8 motion
    • Right leg dribble – Keeping the ball as low as possible, dribble around
    your right leg using only your right hand
    • Left Leg Dribble – Keeping the ball as low as possible, dribble around your
    left leg using only your left hand
    • Figure 8 Dribble – Dribble around and through your legs switching from
    hand to hand making the figure 8 pattern as you dribble through and
    around your legs
    • Front-to-Back Pull-Back Dribble (Right & Left Hands) – Dribble the ball on
    your side and push it as far out in front of you as you can and then pull it
    back as far as you can, alternating between the two.
    • Side-to-Side Pull-Back Dribble (Right & Left Hands) – Dribble the ball in
    front of you and pull it as far left and as far right as you can

    3
    Emphasis: Keep your eyes up and survey the floor while going full speed.

    #2 Tennis Ball Dribbling: Player needs a basketball and a tennis ball to


    perform this drill.:
    • Dribble Throw – While dribbling the basketball with one hand, throw the
    tennis ball up in the air and catch it with your hand that you aren’t
    dribbling with
    • Advanced variation – While the tennis ball is in the air, perform a
    dribble move (crossover, between the legs, etc.) before catching
    the tennis ball
    • Dribble Drop – While dribbling with one hand, hold the tennis ball out in
    front of you at eye level with your other hand and drop it. As soon as the
    tennis ball drops out of your hand, try to catch it before it hits the floor
    Emphasis: Keep your dribbles consistent and your eyes up.

    #3 Wall Touches: Player needs a basketball and to face a wall at arms’


    distance:
    • Crossovers – Cross the ball over from your left to right hand. Each time
    you cross over, touch the wall in front of you with the opposite hand.
    • Can also be performed with between the legs & behind the back
    moves
    Emphasis: Keep your eyes up and perform the dribble moves as quickly as
    possible.

    #4 Cone Pick-Up: Space five cones out in a straight line from the baseline to
    half court.
    • Start at the first cone and perform a combo move (i.e. crossover to
    between the legs)
    • Start at the first cone and perform a combo move (i.e. crossover to
    between the legs)
    • Pick up that cone and take it to the next cone
    • Repeat those steps until you get to the final cone

    4
    Emphasis: Stay low and explode out of combo moves. We pick up the cones
    so that it helps us stay low. Don’t bend down to pick up the cone from the
    waist, bend at the knees.

    Ball-handling is essential for all guards and if the above drills are performed
    correctly, they can help to keep your guards’ handles tight and become a
    better guard.

    5
    Shooting

    Duration: Perform these shooting drills for 20-30 minutes

    Drills: Perform the drills below to work on player’s shooting.

    #1 Form Shooting: Player should be five feet from the basket:


    • Ready – Player should square their feet to the basket and hold their hand
    under the basketball at waist level
    • Aim – Now the player should have their hand under the ball in shooting
    position. Their elbow should be in and the ball should not be resting in
    their palm (you should be able to fit two fingers from your other under
    between the basketball and your palm)
    • Fire – The player shoots the ball by bending their knees and exploding up.
    They should follow through like they are sticking their hand in the cookie
    jar.
    Emphasis: This entire drill is only performed with the shooting hand. The
    guide hand is not part of this drill.

    #2 Brad Stevens Shooting: Player needs one ball and starts in the corner.
    Helps to have a coach/trainer rebound:
    • Corner shot – player catches and shoots in the corner
    • 1-Dribble shot – player catches, pump-fakes & takes one dribble into a
    shot
    • Curl – Player then sets his man up and makes a curl cut for a shot
    • Flair – Player then goes and touches the elbow & flairs out for a shot
    • Transition – Player touches half court & receives a pass for a three in
    transition
    Emphasis: Make hard cuts & shoot with a quick release.

    6
    #3 Chair-to-Chair Screen Reads: Player starts under the basket with chairs
    (or cones) at both wings. Drill is most efficient when there is a passer and a
    rebounder, but can be done when the passer doubles as the rebounder
    • Player starts under the basket and sets up their man and then curls
    around the chair on the wing
    • The passer passes to the player for a shot
    • After the shot, the player runs back to the middle, sets up their man, and
    curls off of the chair on the other wing
    • Drill can be run with curls, flairs, straight cuts, and backdoors
    Emphasis: Set up your cuts. When you change directions, change speeds.

    #4 Free Throws: It’s important to get free throws in while the player is tired.
    • Make sure the player performs the same routine over and over
    • Don’t let the player lose their form because they are tired
    Emphasis: Being able to shoot when you’re tired.

    #5 Around the World Shooting: This drill works on conditioning while


    getting shots up. Player starts in the corner.
    • Player touches both feet into the paint and then backpedals to the
    corner for a shot
    • After every shot, the player has to get two feet in the paint
    • After two makes, the player moves on to the next spot
    • The spots are both corners, both wings, and top of the key
    Emphasis: Shooting with tired legs & attention to detail. Both feet must
    touch inside the paint after every shot.

    7
    Workout Conclusion

    At the conclusion of the workout, your player should be exhausted. If they


    aren’t, that means that they need to go harder through the drills. This
    workout isn’t designed to be easy, and there isn’t a lot of time for breaks.
    That’s why our workouts don’t go much longer than an hour. We believe in
    getting in the gym, getting to work, and resting once the workout is over.

    8
    About BBallTools

    Basketball Coaching Tools is an online resource center for basketball


    coaches, trainers, players, and parents.

    Our goal is to supply you with excellent resources to help grow the
    game in a positive way.

    Looking for more great resources?


    Basketball Shooting: A Guide To Create Great
    Shooters
    Coaching Youth Basketball: The Ultimate Toolbox

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