Individual Basketball Workouts

Directions:

1) Mikan (10 total shots)

• 5 Mikans & 5 Reverse Mikans (catch high & keep high)
• Shoot 10 Free Throw

 2) Form Shoot (30 total shots)

• Form Shoot (warm-up) – 1 h/1 shot/5 spots (block, bank, front, bank, block)
• Spot Shoot – 1-2 step shooting – 5 shots/5 spots (short corner, elbow, free throw line, elbow, short corner (last three at each spot should be 3’s)
• Shoot 10 Free Throws

 3) Dribble Moves (2X each - 20 total shots) 1 move going in & 1 out finish with Noah 3. Make move at hash

• Inside/out. Lay- up.
• Make move at elbow & shoot lay-up on opposite side
• Cross over. Jump stop & shoot jump hook
• Between legs. Jump stop – shot fake – power lay-up
• Behind back. Jump stop – pivot out to up & under lay-up
• Make move at corner-baseline.
• Spin Dribble. Mikan Lay-up
• Hesitation. Explode turning the corner – Mikan reverse lay-up.

 4) Start at center court

• Hard Drive. Finger roll over top of rim.
• 3’s Curl Right (10 total) Start on corner-wing/straight cut to arc elbow.
• 3’s Flare Right. (10 total) Flare to corner arc. 

5) Shoot each move 2x

• Inside pivot shot
• Jab step shot.
• 2 Dribble pull back
• X-over
• Step out

6) Shoot 10 Free Throws

• 3’s Curl Left (10 total)
• 3’s Flare Left (10 total)

7) Shoot 10 Free Throws

8) Post players substitute for Curls & Flares

• Post Moves Right (15 total) Above block/outside paint, right & left hands
  • 5 drop step baselines, 5 drop step middles, 5 turn & face/up & unders

9) Shoot 10 Free Throws

• Post  Moves Left (15 total) Above black/outside paint, right & left hands.
• 5 drop step baselines, 5 drop step middles, 5 turn & face/up & unders.

10) Shoot 10 Free Throws

• Creativity (Take minimum 50 shots & work on what you need)
• Examples: 50 more FT’s, 3pt shooting, 1/1post & perimeter play

11) Finish with 10 Free Throws – Totals 50 Free Throws