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Free Basketball Training & Workouts

Basketball Training – Free Skill Development Workouts

Hey everyone,

For the next few weeks, we’re going to be going in a different direction. Instead of posts about skill development, basketball training and athletic development, we’re going to start posting workouts for you to do.

These free workouts should be more than enough for you start improving your skills immediately. The workouts are progressive (they build on each other), so please don’t skip a workout because you find it difficult. Messing up is part of the basketball training process, so there’s nothing to be ashamed about. Just slow down, focus on your technique while performing the drill and slowly speed up as you get more comfortable performing that specific drill.

I hope you like what we’ve put together. The shooting section is still being worked on, but the hand-eye coordination/ball-handling/passing/dribble attack moves sections have all been completed. We’ll post one new workout a week and suggest that you train at least three days each week. Your first workout is below.

If you have any feedback or questions, you can reach us at ceasor@trainforhoops.com.




Train Hard – Train Smart

Workout Guidelines: 30 – 45 seconds rest between each set
Did you complete today’s workout: In the comment section, say “yes” if you did or “no” if you didn’t.

Hand Quickness and Passing
Backboard throws Sets: 2 Rep: 10 throws

Ball – Shoulder – Ball Sets: 2 Rep: 10 catches

Sweep body ball drops Sets: 2 Rep: 10 catches each side

Partner passing (with wrist weights): left to right hand push pass Sets: 2 Rep: 10 passes with each hand

Partner passing (with wrist weights): left to right hand bounce pass Sets: 2 Rep: 10 passes with each hand

Partner passing (with wrist weights) – Throw dribble left to right hand push pass Sets: 2 Rep: 10 passes with each hand

Dribbling Workout
Two ball one high/one low Sets: 2 Rep: 20 dribbles high/ 20 dribbles low each hand

Two ball high to low Sets: 2 Rep: 45 seconds

Two ball crossovers Sets: 2 Rep: 20 dribbles

1 BFC ski jump crossovers Sets: 2 Rep: Full court up and back

1 BFC up back crossovers Sets: 2 Rep: Full court up and back

Pro cones dribble – One dribble crossover Sets: 2 Rep: Full court up and back

Pro cones dribble – Between the legs to behind the back Sets: 2 Rep: Full court up and back

Pro cones dribble – Explosion between the legs Sets: 2 Rep: Full court up and back

Offensive Skills
Finishing drills – Make 10 floaters Sets: 1

Make 28 series – Baseline lay-ups Sets: 1 Rep: Make lay-up attacking left and attacking right

Make 28 series – Baseline reverse lay-ups Sets: 1 Rep: Make lay-up attacking left and attacking right

Make 28 series – Baseline reverse double pump lay-up Sets: 1 Rep: Make lay-up attacking left and attacking right

Make 28 series – Lay-ups from the wing Sets: 1 Rep: Make lay-up attacking left and attacking right

Make 28 series – Reverse lay-ups from the wing Sets: 1 Rep: Make lay-up attacking left and attacking right

Make 28 series – Finger roll from top of the key Sets: 1 Rep: Make lay-up attacking left and attacking right

Make 28 series – Floater from top of the key Sets: 1 Rep: Make lay-up attacking left and attacking right

Top X series – Soft curl and shoot Sets: 1 Rep: Make 4 shots curling left and curling right

Top X series – Soft curl to one dribble pull-up Sets: 1 Rep: Make 4 shots curling left and curling right

Top X series – Soft curl to one dribble dribble step back Sets: 1 Rep: Make 4 shots curling left and curling right

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