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Free Basketball Training & Workouts

Basketball Training Workout 22

Keep up the good work. Hopefully you’re seeing improvement in your skills and your confidence is picking up.

The key to becoming a better basketball player is repetition with good form at game speed. If you keep it up, I have no doubt that you’re all around skills will become even better.

Try to work in some pick up basketball at least twice a week so that you can start incorporating all of your improved skills in a game setting.



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: 20 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 low/left high; 10 dribbles right high/left low

1 BS – One arm side-to-side Sets: 2 Reps: 10 high dribbles; 10 low dribbles

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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