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Free Basketball Training & Workouts

Basketball Training Workout 19

Put in the work, get the results. That’s all for today.

Keep working and stay positive.



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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