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Free Basketball Training & Workouts

Basketball Training Workout 16

“Life is pretty simple when you think about it. Choose what you want out of life. Figure a path to get there. Then make the choice every single day to do the things you know you need to do to get to where you need to go. It’s that simple.” Unknown

We have some great workouts on the site and best of all they’re free. These workouts have been used by players of all levels to push their skills forward and make progress to their goals (making their high school team, being a star on their high school team, being a top recruit, playing college basketball, playing pro basketball, etc).

So the path has been laid out before you. Master this workout. Do it three to four times this week and really execute the drills.

Then do the same thing the next week… and the following week… and the following week. You catch my drift.

Have fun training.



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 – shoulder – ball Sets: 2 Reps: 10 catches

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

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

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

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

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

Dribbling Workout
2 BS – Hand off clock rotations Sets: 2 Reps: 10 dribbles right to left; 10 dribbles left to right

2 BS – One High/One Low Sets: 2 Reps: 10 dribbles right low/left high; 10 dribbles right high/left low

2 BS – Crossovers Sets: 2 Reps: 10 right to left crossovers; 10 left to right crossovers

2 BS – Double windmill Sets: 2 Reps: 10 windmill dribbles

Dribble Attack Moves: Rocker move Sets: 2

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

Dribble Attack Moves: Crossover dip Sets: 2

Dribble Attack Moves: Between the legs to behind the back Sets: 2

3 Cone full court – Two dribble retreat (no bungee) Sets: 2

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

Top X Series – Hard curl to floaters (Two feet and one foot runners) Sets: 2 Reps: 4 made shots curling left and curling right

Top X Series – Hard curl to side broad jump finish Sets: 2 Reps: 4 made shots curling left and curling right

Top X Series – Hard curl to one dribble explosion lay-up (against center cone) Sets: 2 Reps: 4 made shots from left side and right side

Top X Series – Hard curl to euro step finishes (against center cone) 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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