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Basketball Training Workout 17

“If you’ve never failed, you’ve never tried anything new.”

I can’t stress this enough… you’re going to mess up on the drills. For most of you, this is your first time doing the movements in the drills so its perfectly reasonable for you to make mistakes while you’re learning it.

Now when you make the mistake, don’t get mad. That will just get you even more flustered.

Take a deep breath and do it again at a slower speed until the movement feels natural. Once that happens, you can speed it up to game speed.



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
1 BS – Front to back Sets: 2 Reps: 10 dribbles with each hand

1 BS – Side to side Sets: 2 Reps: 10 dribbles with each hand

1 BFC – Side-to-side taps Sets: 2 Reps: Full court and back each hand

1 BFC – Ski jump crossovers Sets: 2 Reps: Full court and back

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

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

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

Dribble Attack Moves: In and out to over the top crossover (crossover over the punching glove) Sets: 2 Reps: 4 made pull-up jump shots from left and right free throw corner

Dribble Attack Moves: Over the top crossover (crossover over the punching glove) Sets: 2 Reps: 4 made pull-up jump shots from left and right free throw corner

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