Do a Basketball Workout
A great workout for you to be a better player.
Steps
- Find a gym you can use for 2-3 hours
- Do Dribbling Work
- 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
- 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
- Do each move with 3 dribbles in between
- Crossover
- Behind the Back
- Between the Legs
- Spin Dribble
- Behind back between legs
- Two ball Dribble Still:
- Crossover
- Figure 8
- Switch: dribble balls in vertical line switch hands every bounce
- Normal Dribble
- Pullback
- Two ball moving:
- Dribble
- Switch
- Pullback
- Uneven Bounce Dribble
- Shooting
- 100 layups: left and right no misses
- 80 Elbow shots: no missing 3 in a row
- 75 Baseline shots: {{safesubst:#invoke:convert|convert}} 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
- Passing: pass off a wall or with someone else
- Bounce pass
- Chest pass
- Throw-In pass
- Baseball Pass
- Behind the back pass
- Rebounding:
- Block out someone with a missed shot
- Do vertical jumps
- Defense:
- Foot fire, Stance, Take charge, Dive for loose ball, and shuffle series
- Stance work
- Stance hold: 1 min-2 min
- Closeouts
- 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
Related Articles
- Do a Hook Shot in Basketball
- Get in the NBA
- Play Good Basketball Defense
- Become a Better Offensive Basketball Player
