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Free Basketball Training & Workouts

Basketball Training Workout #13

“Why?”

Why do you do what you do? Why do you play the game? Why do you want to get better?

What moves you? What drives you to wake up and put in the work?

Respond in the comments section below the workout and let me know.



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
One arm side-to-side Sets: 2 Reps: 20 dribbles each hand

One arm front to back Sets: 2 Reps: 20 dribbles each hand

Three dribble turns Sets: 2 Reps: 10 turns Note: Remember to keep your guard hand (off hand) up and protecting your dribble

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

3 Cone full court – Over the top crossover Sets: 2

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

Bottom X Series – Fade to drive Sets: 1 Rep: Make 4 layups fading left and fading right

Bottom X Series – Fade to shot Sets: 1 Rep: Make 4 shots fading left and fading right

Bottom X series – Fade to two dribble back towards the key pull-ups Sets: 1 Rep: Make 4 shots fading left and fading right

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