BASKETBALL SHOOTING WORKOUT – SELF TRAINING
BASKETBALL SHOOTING WORKOUT – SELF TRAINING – This is a Workout that can be done with or without Coaches Supervision, but you need to push yourself if there is no coach available.
This Session requires you to shoot and rebound the ball yourself. You are required to train at game pace for as long as possible.
This Session is continuous, go from spot to spot immediately after making score target and only take the breaks at the designated times in the session.
If you shoot the ball well you could finish the session within 30 – 40 minutes.
If you shoot the ball poorly it could take over 1 hour.
You should have had an extremely hard work out by the end of this session.
1/ Mikan Drill – 20, 20.
Start with ball under hoop facing back board – shoot 20
Hook shots alternating left and right hands.
Then face opposite end and shoot 20 reverse Mikans.
2/ Hook Shots – 10.
Right side facing back board – Make 10 right hand Hook shots.
Left side facing back board – Make 10 left hand Hook
shots.
Front of rim – Make 10 Hook Shots using alternate hands.
3/ Block to Block – 20.
Start on either Block, shoot the ball, rebound the ball yourself and go to the opposite Block to shoot again.
Repeat this until you have made 20 shots.
4/ Short Corner – 10.
Start on either Short Corner, shoot the ball, rebound the
ball yourself and go to the opposite Short Corner to shoot
again.
Repeat this until you have made 10 shots.
5/ 45 Jumpers – 10.
Start on either 45, shoot the ball, rebound the ball yourself
and go to the opposite 45 to shoot again.
Repeat this until you have made 10 shots.
6/ Elbow to Elbow – 10.
Start on either Elbow, shoot the ball, rebound the ball
yourself and go to the opposite Elbow to shoot again.
Repeat this until you have made 10 shots.
7/ Free Throws – 5.
Make 5 Free Throws. If you miss 2 in a row sprint to the
end of the court and back to the Free Throw line to start
again.
We never miss 2 in a row.
You now have a 1-minute drink break.
8/ 1 Dribble Baseline Jumpers – 10.
Start in either Corner, take 1 game speed dribble and shoot
the ball, rebound the ball yourself and go to the opposite
Corner to 1 dribble and shoot again.
Repeat this until you have made 10 shots.
9/ 1 Dribble 45 Jumpers – 10.
Start on either 45 outside the 3, take 1 game speed dribble and shoot the ball, rebound the ball yourself and go to the opposite 45 outside the 3 to 1 dribble and shoot again.
Repeat this until you have made 10 shots!
10/ 1 Dribble Foul Line Jumpers – 10.
Start at top of key outside the 3, take 1 game speed dribble and shoot the ball, rebound the ball yourself and go back to the top of the key outside the 3 to 1 dribble and shoot again.
Repeat this until you have made 10 shots.
11/ Free Throws – 5.
Make 5 Free Throws. If you miss 2 in a row sprint to the end of the court and back to the Free Throw line to start again.
We never miss 2 in a row.
You now have a 1-minute drink break.
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Regards, Coyalita Linville
Behavioral Health Rehabilitative Specialist & Drug and Alcohol Addiction Counselor
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