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Free Basketball Training & Workouts

Basketball Training Workout #12

“Slow. Down.” – Ceasor

If you find yourself making a ton of mistakes doing the workouts and can’t complete the workouts, slow down.

This is training… you’re supposed to mess up. Trying to do new movements you’re not comfortable with doing yet at game speed can be incredibly frustrating.

Everyone has been there… from the #1 recruit all the way to a pee-wee basketball player.

All you have to do is slow down when you’re performing your drills. As you get more comfortable with the movements in the drill, you can speed up.

Will you make mistakes as you speed up… sure. But you’ll get the movement down before you know it and you’ll be able to perform it at game speed without making mistakes.



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 Reps: 10 throws

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

Ball-hip-ball Sets: 2 Rep: 10 catches

One arm stick drops Sets: 2 Rep: 10 catches each hand

Partner Passing (with wrist weights): Left to right hand push pass Sets: 2 Rep: 10 right hand passes; 10 left hand passes

Partner Passing (with wrist weights): Left to right hand bounce pass Sets: 2 Rep: 10 right hand passes; 10 left hand passes

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

Dribbling Workout
1 BS – One arm front to back Sets: 2 Reps: 10 dribbles right hand; 10 dribbles left hand

1 BS – One arm side-to-side Sets: 2 Reps: 10 dribbles right hand; 10 dribbles left hand

Stationary crossovers with partner holding your leg Sets: 2 Reps: 10 crossovers with each hand

1 BFC – Frontside to backside Sets: 2 Reps: Full court and back

Dribble Attack Moves: Between the Legs In and Out Move Sets: 2

Dribble Attack Moves: Crossover dip Sets: 2

3 Cone full court – Behind the back (no bungee) Sets: 2

Offensive Skills
Finish drills – Make 10 floaters series Sets:2

Transition finishing moves – Inside hand finishes Sets: 2 Reps: 4 made shots from left side and right side

Transition finishing moves – Anchor foot finishes Sets: 2 Reps: 4 made shots from left side and right side

Transition finishing moves – Anchor foot up and under Sets: 2 Reps: 4 made shots from left side and right side

Transition finishing moves – In and out euro step Sets: 2 Reps: 4 made shots from left side and right side

Triple Threat Wing: Sweep baseline to lay-up (no bungee) Sets: 2 Reps: 4 made shots from left side and right side

Triple Threat Wing: Sweep counter to lay-up Sets: 2 Reps: 4 made shot from left side and right side

Triple Threat Series – Sprint, curl, two dribble counter (behind the back) to Pull-up Sets: 2 Reps: 4 made shots from left side and right side

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