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Free Basketball Training & Workouts

Basketball Training Workout #4

No words of wisdom today. Just train hard and smart.

Always remember – your behaviors (high level training) should match up with your goals (high school varsity, college ball, etc.)



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

Follow the leader with partner hands (Mirroring) Sets: 2 Reps: 30 seconds

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

Ball – Hip – Ball Sets: 2 Rep: 10 catches

Side dribble kick to partner and wall Sets: 2 Rep: 20 passes

Partner Passing (with wrist weights): Left to right hand push pass Sets: 2 Rep: 10 right hand passes; 10 left hand 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
Two balls one high/one low Sets: 2 Reps: 10 dribbles right low/left high; 10 dribbles right high/left low

Two balls high to low simultaneous Sets: 2 Reps: 10 high dribbles; 10 low dribbles

Two balls one bounce windmill Sets: 2 Reps: 10 dribbles with each hand

Two balls stationary one dribble turns Sets: 2 Reps: 10 turns

Pro cones dribble – Explosion between the legs Sets: 2 Reps: Full court and back

Pro cones dribble – Two-step and back through the legs Sets: 2 Reps: Full court and back

Pro cones dribble – Between the legs to behind the back Sets: 2 Reps: Full court and back

3 Cone full court – In and out crossover (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 series – Sway shot Sets: 1 Rep: Make 4 shots curling left and curling right

Triple threat series – Sway delay drive Sets: 1 Rep: Make 4 shots curling left and curling right

Triple threat series – Sway crossover Sets: 1 Rep: Make 4 shots curling left and curling right

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